The term keto diet refers to a low-carb diet, and the idea is that you get more calories from protein and fat and less from carbohydrates.
Clinical nutrition doctors at the Freshness Center for Dermatology, Cosmetic and Laser in Hurghada recommend following healthy diets to maintain an ideal weight.
In this article, we will discuss what the keto diet is, its benefits, and some of its potential side effects.
What is keto diet?
It is a diet that some people believe helps to lose weight faster, and through which you can reduce your intake of carbohydrates including: sugar, soda, pastries, and white bread.
It consists of approximately 75% fat, 20% protein, and 5% carbohydrate.
How does this diet work?
When you eat less than 50 grams of carbohydrates per day, the body begins to use up the sugar stored in it.
This usually takes 3-4 days, then it starts to break down proteins and fats for energy, which leads to weight loss.
The keto diet is a short-term diet that focuses on losing weight, and it doesn't necessarily get the health benefits of foods.
This regimen may help you lose more weight, especially in the first three to six months, than some other regimens.
This could be because converting fat into energy takes more calories than it does to convert carbohydrates into energy.
Types of ketogenic diets
There are several types and they include:
- Standard Ketogenic Diet (SKD)
It is the system that an individual uses in the keto diet if he is following it for the first time.
It incorporates the general principles of the keto diet including eating low in carbohydrates, moderate in protein, and high in fat.
- Cyclical Ketogenic Diet (CKD)
This system is most suitable for athletes who need carbohydrates to meet their body's needs from intense training sessions.
It includes a period of foods high in carbohydrates for a week.
(5 days on a standard ketogenic diet, then 2 days on a 400-600g high carb)
- Targeted Ketogenic Diet (TKD)
Suitable for more active people, but less severe than cyclic ketogenic diets.
Contains (25-50 extra grams of carbs) during workout times.
- High protein ketogenic diet
This regimen is very close to the standard regimen, but contains more protein (up to 35%).
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Health benefits of the keto diet
- Improves weight loss
Overweight and obese individuals have had tremendous success following the keto diet.
They lost about 2.2 times more weight than those on a low-fat, calorie-restricted diet.
- Increases energy levels
Following a keto diet contributes to the formation of more mitochondria (the cells that help generate energy).
- It can reduce inflammation
It does this by stopping a number of different inflammatory pathways in the body.
Who are the candidates for this system?
Some people turn to the keto diet to lose weight, but it can help manage some medical conditions.
These cases are in people with heart disease, some brain diseases, as well as acne, but more research is needed in such cases.
Therefore, you should talk to the clinical nutrition doctors at the Freshness Center for Dermatology, Cosmetic and Laser in Hurghada first.
It helps to know if this system is right for you or not? Especially if you have type 1 diabetes.
Keto diet and heart disease
It may seem unnatural that a diet that requires more fat can raise good cholesterol and lower bad cholesterol.
The keto diet is linked to this, as the lower levels of insulin caused by these diets can prevent the body from producing more cholesterol.
This ultimately results in you being less likely to develop high blood pressure, andArteriosclerosis, and heart disease.
Keto Diet and Cancer
Insulin is known as the hormone that allows the body to use or store sugar as energy, and the keto diet burns this energy quickly.
This helps in not having to store it, which means that the body needs less insulin.
These lower levels may help protect you from some types of cancer or even slow the growth of cancer cells.
But researchers are still studying the relationship between this diet and its relationship to cancer.
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Keto Diet and Epilepsy
Scientists have proven that following a keto diet helps reduce epileptic seizures or control other nervous system disorders.
It also helps reduce Alzheimer's disease, Parkinson's disease, and sleep disorders.
This may be because ketones, which the body makes when it breaks down fat for energy, help protect brain cells from damage.
Does the keto diet help protect against polycystic ovary syndrome?
This syndrome occurs when a woman's ovaries become larger than they should be, and small fluid-filled sacs form around the eggs.
High levels of insulin help these signs appear, but following a keto diet contributes to reducing the level of insulin.
Other lifestyle changes, such as exercise and weight loss, may help treat this condition.
You can also read : Diabetes diets.
What foods should be included in the keto diet?
Choose low-carb foods such as meat, fish, eggs, leafy green vegetables, and high-quality fats.
Some of these foods include:
It is represented in avocado oil, cocoa butter, coconut butter, fish liver oil, butter, egg yolk, coconut oil, as well as ghee.
It is represented in dark meat, gelatin, chicken, shellfish, turkey.
They include broccoli, cauliflower, cabbage, celery, chard, cucumber, cabbage, lettuce, radish, spinach, summer squash, and zucchini.
- Dairy products
Like butter, and some types of cheese.
These include water, water with lemon, coffee, various types of tea, bone broth, coconut water, or some juice.
Foods to avoid on the keto diet
Avoiding certain foods can be difficult, especially when you first start following this diet, but it is not impossible.
You should avoid these foods which include:
Such as wheat, barley, rice, oats, sorghum, beans, chickpeas, lentils, and peas.
- the fruit
This includes high-carb fruits such as apples, oranges, bananas, papayas, mangoes and grapes.
- starchy vegetables
Like potatoes, and parsnips.
Include Maple syrup, sugar cane, and honey.
Such as soft drinks, energy drinks, and other high-sugar alcoholic drinks.
Keto Diet side effects
Following this diet can cause some side effects which include:
- Slight decrease in blood sugar.
- Kidney stones.
- High acid levels in the body.
Other "keto flu" side effects can include headache, weakness, irritability, bad breath, and fatigue.
In conclusion, the keto diet may be difficult at first, but it helps you lose weight safely while improving your overall health without stress.
This system will only work if you keep your calories in, and it can work for some people but isn't right for everyone.
Therefore, you should consult with the doctors of therapeutic nutrition at the Freshness Center for Dermatology, Cosmetic and Laser in Hurghada to find out whether this system is suitable for you or not?