Keto Diet and Weight Loss- Low Carb Nutrition
What Is Keto Diet?
The majority of chronic diseases like diabetes, hypertension, and heart disease are largely related to obesity. Obesity is usually a product of unhealthy lifestyle and poor dietary habits. A keto diet primarily consists of high-fats, moderate-proteins, and very-low-carbohydrates. The develpment of the ketogenic diet as a rapid weight loss formula is a relatively new concept. During ketogenesis due to low blood glucose levels, insulin secretion becomes low. Ketone bodies synthesised in the body can be easily utilised for energy production by heart, muscle tissue, and the kidneys. In the short term the ketogenic diet helps to lose weight.
What can you eat on the keto diet?
A ketogenic diet typically limits carbs to 20–50 grams per day. The carbohydrate in diet is replaced by meat, fish, poultry and diary products. Green vegetables low in carbohydrate content are a part of keto diet. Unprocessed meats are low carb and keto-friendly. Smaller fish like sardines, mackerel and herring especially fatty fish like salmon can be included in the diet. Organic or pastured eggs are the healthiest option in keto diet. Cauliflower, cabbage, avocado, broccoli and zucchini, especially leafy and green items are the best options.
Why keto diet is bad?
The side effects of ketogenic diet include a collection of symptoms like nausea, vomiting, headache, fatigue, dizziness, insomnia, difficulty in exercise tolerance, and constipation. Long-term adverse effects include hepatic steatosis, hypoproteinemia, kidney stones, and vitamin and mineral deficiencies. The ketogenic diet is not advised in patients with pancreatitis, liver failure.
Does the keto diet really work?
Long-term compliance is low and can be a big issue with a ketogenic diet. To counter the obesity epidemic, some healthcare workers do recommend the ketogenic diet. In addition to reducing weight, especially truncal obesity and insulin resistance, low-carb diets also may help improve blood pressure, blood glucose regulation. This diet has a diuretic effect, and some early weight loss is due to water weight loss followed by a fat loss.
How long should you do Keto?
A ketogenic diet may be followed for a minimum of 2 to 3 weeks up to 6 to 12 months. People on a ketogenic diet initially experience rapid weight loss up to 10 lbs in 2 weeks or less.
What are the safety concerns with keto diet?
The keto diet is associated with many complications that can lead to dehydration, electrolyte disturbances, and hypoglycemia. People suffering from diabetes and taking insulin or oral hypoglycemic agents suffer severe hypoglycemia if the medications are not appropriately adjusted before initiating this diet. People on a ketogenic diet rarely can have a false positive breath alcohol test. Long-term adverse effects include hepatic steatosis, hypoproteinemia, kidney stones, and vitamin and mineral deficiencies.
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