Keto Diet or Keto Diet Is the principle of eating food that is becoming popular among health lovers Because it is believed that it helps to lose weight It may also help reduce the risk of diabetes and help control the symptoms of epilepsy. But will the benefits be claimed or not? And how this diet affects the body how much Every consumer, especially those with health problems Should study the information carefully first And consult a doctor about side effects that may occur
How is the Keto Diet?
Keto Diet is the principle of dietary intake by reducing the intake of carbohydrates and increasing fat and protein intake. The purpose is to stimulate the body’s ketosis process. The principle is similar to eating a low-carbohydrate diet (Low-Carb Diet) principles and eat the jackpot Elkin (Atkins Diet) which many believe Keto Diet Plan has helped reduce blood sugar levels and reduce insulin levels. Therefore has many positive effects on the body
Normally, the body will burn the sugar in the blood obtained from the digestion of carbohydrates into energy. But if the amount of sugar in the blood is not enough The body turns to the fat that accumulates into a compound Quito Body’s (Ketone Bodies) and the application of this power to apply to the brain and other parts until the body is getting fat again. This is called the ketosis process And this process usually occurs after 2-4 days of carbohydrate intake.
Recommended foods to eat according to the Keto Diet
People who want to follow the Keto Diet should eat foods that are rich in fat and protein. Whether meat Fish that are high in essential fatty acids such as salmon or tuna, eggs, butter and cream, cheese, nuts, and seeds. Healthy oils such as olive oil or rice bran oil, avocado, low-carb vegetables such as green leafy vegetables or tomatoes. Different condiments and spices like pepper or salt
The foods that should be avoided are foods that are high in carbohydrates. Like foods and beverages that are high in sugar, whole grains, fruits, vegetables, root tubers Low fat diet products Condiments that are high in sugar and fat. Foods that are bad fats such as vegetable oil or mayonnaise. Alcoholic beverage Including food products without sugar Because this type of food usually contains sugar, alcohol Which is a substance that may affect the level of ketones in the blood
How many types of Keto Diet?
Keto Diet is divided into many types, including
Standard Ketogenic Diet (SKD) is a form that focuses on consuming minimal carbohydrates. And increasing fat and protein intake Usually, carbohydrates are prescribed to consume only 5 percent of the total food intake. But increasing protein intake to 20 percent and increasing fat intake to 75 percent
The High-Protein Ketogenic Diet is an SKD-like form but increases protein intake. By requiring 5 percent carbohydrate intake, increasing protein intake to 35 percent and reducing fat intake to 60 percent
Cyclical Ketogenic Diet (CKD) is a form that allows you to eat your meals at regular intervals, such as following a Keto Diet for 5 consecutive days, alternating with a normal 2-day diet, etc.
Targeted Ketogenic Diet (TKD) is a form of carbohydrate intake during exercise.
In this regard, CKD and TKD are forms that are often used by athletes and bodybuilders. But this article will talk about the standard form of SKD or Standard Ketogenic Diet because it is a method that is suitable for general people. There is also research to study the benefits of eating in this form quite a lot.
Is the Keto Diet really good for health?
Many people believe that the Keto Diet principles have many health benefits. Both help to lose weight Reduce the risk of diabetes Helps control the symptoms of epilepsy And may help prevent other diseases as well, with the following sources
Keto Diet eating principles. Easy weight control because there is no need to calculate the number of calories received. And do not have to keep a record of the names of food eaten each day Research has shown that eating according to this principle may help stimulate the metabolism of body fat. Increase the secretion of hormones Leptin or hormones that make you feel full. And reduce the number of calories the body receives Which all contribute to weight loss
In addition, another research compares the effectiveness of weight loss between two dieting principles: limiting the consumption of starch-like Keto Diet and limiting fat intake, which found that the Keto Diet helps to lose weight at a rate More than 2.2 times
Reduce the risk of diabetes.
Diabetes is a condition in which the patient has higher blood sugar levels than normal. Because the body lacks insulin hormone or insulin resistant Which is a hormone that controls blood sugar levels In which people with excess fat accumulate in the body like obese patients May be at risk of having high blood sugar levels and more risk of developing diabetes
Some researchers believe that the Keto Diet helps to reduce the excess fat that accumulates in the body. May, therefore, be good for patients with diabetes as well One study found that the Keto Diet may help to control the symptoms of the disease, not to aggravate after the obese patients with diets according to Keto Diet for 16 consecutive weeks, the results show that most patients have Lower blood sugar levels
However, eating along with this principle, along with the use of diabetes medication, can cause hypoglycemia. Abnormally reduced blood sugar levels can be dangerous. Therefore, diabetic patients should always consult a doctor before deciding to eat a Keto Diet so the doctor can decide whether to stop the medication or reduce the dosage.
Control the symptoms of epilepsy
Epilepsy is a disorder of the central nervous system in the brain. This results in seizures of Distinct senses Or loses awareness There are many ways to treat epilepsy. The doctor often recommends that patients take medication to control symptoms or undergo surgery. Although some patients can be cured of this disease. But there are some cases that cannot be cured And patients need to take care of themselves and take medication to prevent seizures for life, therefore eating food choices may also be an important part of patient health care. Or may even help control the symptoms of this disease
There is research that studies the effectiveness of the Keto Diet in suppressing seizures. The children aged 3-6 years who have epilepsy eat Keto Diet for 1 year and found that patients have fewer seizures. Eating these principles may help to control the symptoms of epilepsy. However, studies on the effectiveness of the Keto Diet in this area are still limited. Therefore it is necessary to wait for more research in the future to be able to confirm the results clearly.
Other health problems
aside from the information that the Keto Diet may contribute to weight loss. Reduce the risk of diabetes And then control the symptoms of epilepsy This dietary principle may help reduce the risk of heart disease, cancer, Alzheimer’s, Parkinson’s, multiple vesicles in the ovary. TBI Including reducing the occurrence of acne as well. However, studies in these areas are still relatively few. Therefore more research is needed To confirm the exact effectiveness of the Keto Diet
Keto Diet side effects
Although the Keto Diet is a fairly safe diet. And people without health problems can apply, however, when limiting the intake of carbohydrates And increasing fat intake May affect the body as follows
Keto Flu, the ketosis process or the body turning to burn fat instead of glucose May cause discomfort, nausea, vomiting, headache, fatigue, or constipation. Most of these symptoms will gradually disappear within 1 week.
Lack of nutrients due to the Keto Diet. It is necessary to limit the number of certain foods. Therefore may cause the body to not get enough important nutrients Until other health problems can ensue
Lacking water and minerals The body ketones produced by the ketosis process are excreted from the body through urine. As a result, people who eat a Keto Diet frequently urinate and urinate more than normal. Which is at risk of dehydration and minerals Which some minerals are essential for kidney and heart function too If drinking water and not receiving enough minerals, it can cause sudden kidney damage or Arrhythmia
The Yoyo effect is weight fluctuation. Which the weight will be reduced and increased alternately This may be caused by eating according to Keto Diet intermittently. Resulting in weight loss and then increased rapidly And maybe one of the causes of obesity or diabetes later
In addition, this eating pattern may cause the breath to smell. With symptoms of fatigue, constipation, irregular menstruation Reduced bone mass Have sleep problems Including high levels of cholesterol But there are some studies that found that the Keto Diet does not cause the level of Higher cholesterol but can help lower cholesterol levels.
For which group is Keto Diet suitable for?
Keto Diet is a diet plan that is suitable for people who are overweight. People who want to restore the metabolic system in the body. Diabetic patients And may be used in patients with epilepsy who are difficult to control symptoms But may not be suitable for athletes and those who want to increase muscle mass or gain weight Those with any health problems should consult a doctor before making a diet according to this principle.