Keto Diet: What is it? Advantages and Disadvantages

Is a keto diet effective? What is the main advantage of this diet you will learn from this article?

Keto diet involves the rejection of fast carbohydrates to normalize metabolic processes and reduce weight. With this diet, the body begins to use the product of fat metabolism as ketones instead of glucose, which is a product of the digestion of carbohydrates, as the main source of energy. It should be noted that such a nutritional scheme cannot be adhered to for a long time (more than 10 weeks) since the risk of an increase in the level of ammonia in the blood so increases, which will cause intoxication of the body.

What is a keto diet?
Such a diet provides for the exclusion from the diet of fast carbohydrates (glucose), which the body uses as the main source of energy. Ketone bodies (split fats) can also serve as an energy source, but they can only be used if the blood glucose level is low. To start this process, you need to limit carbohydrate intake and increase the number of healthy fats to enter a state of ketosis. This will preserve muscle mass and elasticity of the skin after weight loss.

Types of Keto Diet

1. The most common type is standard. About 80% fat, 15% protein, and only 5% carbohydrates. This option is suitable for those who prefer to engage in fitness and actively relax.
2. Cyclic – Does not imply strict restrictions on carbohydrates. For 5 days, you need to give priority to fats and proteins, and then up to 500 g of carbohydrates can be consumed for 2 days, so you can replenish glycogen reserves. This nutritional scheme is suitable for athletes.
3. Target – The middle option between the standard and the cyclic view. In this case, carbohydrates are allowed to be consumed no more than an hour and a half before playing sports, this will replenish glycogen stores and will not lead to depletion of the body.

Advantages and disadvantages of the keto diet
Leading nutritionists still do not consider the keto diet as a good way to lose weight. Rather it is necessary to improve the body. Of course, adhering to a diet, you can lose a few pounds, but you must not forget about several side effects.

During this period, it is advisable to consume vitamins, drink plenty of fluids and monitor glucose and keto levels in the blood using test strips.

After the body adapts, relief is felt – mood, concentration and working capacity increase, the brain begins to work actively. Also, adhering to this dietary scheme can get rid of addiction to sweet foods, lose weight, reduce the risk of developing cardiovascular diseases and diabetes. Experts say that the keto diet is especially useful for those who suffer from cancer and neurological disorders.

The disadvantage of this method of nutrition is to reduce blood glucose. Which can cause increased fatigue, dizziness, difficulty concentrating and an increase in the amount of “bad” cholesterol in the body? Blood ammonia, a by-product of the metabolism of amino acids found in proteins, can also increase. Excess ammonia often provokes a hormonal imbalance.

Keto diet is contraindicated in:

• Chronic diseases of the kidneys and liver;
• Insulin resistance;
• Diabetes mellitus;
• The use of certain medications (from controlling cholesterol to anabolic steroids);
• Problems with alcohol;
• Pregnancy.

Power scheme
The diet is suitable for those who well understand the principle of action of carbohydrate-free diets. If you want to just get rid of a few extra pounds. Then it is better to exclude from the diet sweet, flour and other foods with a high content of carbohydrates, which provoke weight gain.

Switch to a full keto diet consciously, otherwise, you may encounter several undesirable consequences.

Nutritionists say that a week after the start of the diet will be able to achieve the first results. If you follow all the recommendations.

It should be borne in mind that this nutritional scheme provides for rather strict restrictions. You should abandon starchy vegetables, legumes, grains, and fruits, even though they contain the highest amount of vitamins.

The main advantage of the diet is that after losing weight, the weight will not return. Because nutrition will not be associated with an artificial reduction in calories. But due to the inclusion of fats and proteins in the diet, the weight will not go away quickly.

Regarding carbohydrates, it is necessary to limit their intake to 50 g per day. Enriching the diet with high-calorie foods prevents breakdowns. Because there will be no hunger due to sudden jumps in blood sugar. The last meal should be no later than two to three hours before bedtime.

You can use the following products:

You can explore the list of foods allowed on the keto diet for more info.

• proteins (beef and chicken, fish, homemade eggs, mushrooms, nuts);
• fats (seafood, natural lard, cream, ghee, and olive oil);
• Carbohydrates (berries, leafy vegetables, greens).
• Sugar, confectionery, convenience foods, starchy vegetables, fruits, alcoholic beverages should be discarded.