fat makes your tastiest and helps you feel full meals, so no wonder that the ketogenic diet high in fats It is increasing in popularity. The diet has been a trend in the last three years, as “keto” blogs and cookbooks continue to pop-up and build a foundation of impressive fans. This diet has been used under close supervision by doctors and dietitians from the 1920s to treat epilepsy and has shown promise in the treatment of brain cancer. But what is useful and healthy as a strategy to lose weight?
First, the basics: In the ketogenic diet, at least 70 percent of their daily kilojoules from fat. Five to 10 percent of its kilojoules come from carbohydrates (20 to 50 grams per day). The rest, up to 25 percent of their daily energy comes from protein. Conversely, as recommended by the Institute of Medicine healthy diet is from 45 to 65 percent carbohydrates, 20 to 35 percent fat and 10 to 35 percent protein.
target low-carbohydrate ketogenic diet can only be achieved by avoiding grains, dairy products, fruits and legumes such as chickpeas and lentils. Starchy vegetables such as sweet potatoes and pumpkin are out, and even low amounts of carbohydrate vegetables are limited.
What’s left to eat? Typically, eggs cooked in butter for breakfast; for lunch and dinner, meat, chicken or fish with salad or green vegetables and lots of oily dressing. Sorry folks, no alcohol on this diet. Even the red wine is out.
The ketogenic diet is named after a process called ketosis. Ketosis occurs when the body does not have enough energy from glucose (carbohydrates), so it adapts by using stored fat for energy. The result? Research to date suggests that the initial weight loss in the keto diet is impressive, but that people are not able to join the scheme for long.
In one study, for example, compared the impact of a ketogenic diet (where participants ate less than 20 grams of carbohydrates a day) to a diet low in glycemic index (where participants reduced their calorie intake by 500 to day) on weight loss in 49 obese individuals with type 2 diabetes After six months, the group keto diet lost an average of 11.3 kilograms, while the low-glycemic group lost 6.8 kilograms.
However, a recent meta-analysis combining the results of 13 trials randomized control (1,415 participants) a year or more, found that people who follow a ketogenic diet lost an average of one kilogram more after a year and improved their triglycerides, high -Density lipoprotein (HDL) and blood pressure compared to those with a low-fat diet. However, when the researchers analyzed studies that followed participants for two years, they found that the HDL improved more in the group keto diet, but there was no difference in weight loss between the groups.
While the ketogenic diet is promoted as the key to changing your body in the way of fat burning, research suggests that fat loss actually slows down as your body begins to break down muscle to get Energy.
Advantages of the ketogenic diet
1. It is not necessary to have kilojoules
Instead of worrying kilojoules and portion sizes, some people find it easier to have a list of foods you can eat all they want. By limiting foods that you can choose, this diet limits caloric intake without having to think about it too much. You might start out overdoing bacon rinds and pork, but that will not last. (See No. 2.)
2. You will not be hungry
Research on the ketogenic diet suggests that the production of ketone bodies reduces levels of ghrelin, a hormone that causes hunger. Essentially, you are able to stay satisfied longer on this diet.
3. Rapid weight loss (at first)
By limiting carbohydrates in your diet, your body uses carbohydrates stored in muscle and liver (called glycogen). Glycogen is stored with water, so that the restriction of famous carbohydrates helps you lose weight quickly, causing you to lose water weight. Although you do not lose “real” weight (ie fat) or make them healthier, this weight loss perceived early can help motivate people to stick with the diet.
4. There are potential benefits for heart health
Most studies and systematic reviews on the ketogenic diet have found that followed for anywhere from three months to three years significantly improved levels of triglycerides and HDL cholesterol and increases the size of the particles of cholesterol (LDL) low density lipoprotein, reduce the risk of heart disease. Studies have also shown the keto diet reduces blood sugar, insulin, C-reactive protein (a marker of inflammation) and waist circumference.
Although these results look impressive, remember that any weight loss diet will lead to improvements in this type of metabolic risk factors.
cons of the ketogenic diet
1. It’s boring
The worst part of the ketogenic diet is that it is very limited and can lead to taste fatigue. Eating the same things over and over, and eventually will crack and wants something from the menu.
2. There goes your social life
Socialize while on this diet is a challenge, which is another most people trade off are unwilling to do. It is not allowed alcohol, and having a bite of dessert is not, either. Can you be sure the salad dressing on the side to ask for no sugar or honey in it? I’ve had clients tell me that after trying this diet have rejected a lot of social gatherings to avoid temptation. That does not seem like a healthy lifestyle change for me life.
3. digestive problems
As with other low-carb diets, getting enough fiber is difficult in the ketogenic diet. The result?
4. Risk of nutrient deficiencies
Due to cuts in the ketogenic diet out many foods, which may be deficient in nutrients contain those foods – calcium, magnesium, selenium, thiamin, vitamin D and vitamin C. Before you try it, be sure to consult a registered dietitian to ensure that they are meeting their nutrient needs, especially if you are planning to follow this diet for more than a couple of weeks.
5. There are general safety problems
believes that people who go into the keto diet for epilepsy are closely monitored by a medical team, so this is not a diet to be taken lightly or make your own. Anyone with health problems should talk to a doctor before trying the ketogenic diet. Do not try it if you have kidney problems, since it has not been studied in people with kidney failure. This diet is not safe for pregnant or lactating.
As the researchers note, the benefits of the ketogenic diet are of little clinical significance – ie some advantage over other diets are too small to make a difference in your life. Consider how to follow such a restrictive diet will affect their quality of life and enjoyment of food.
people feel more energy in low-carbohydrate diets and enjoy the edible fats or oils could do well in the ketogenic diet. Anyone like me who loves his fruit, whole grains and vegetables will struggle to keep their favorite foods. Are you willing to give up that piece of dark chocolate or Greek yogurt with berries?
At the end, the best diet is not really a diet at all. It is a way of eating that you can stick to boost your overall health -. And do not let zapping sitting or require antisocial
The Washington Post