Have you heard a lot about keto? But don’t know its accurate meaning? Is it good or bad for your health? Keto more than a diet is a holistic lifestyle. It is based on a slow and stable principle. One should be continuous and regular for the keto diet. The Keto diet means to avoid eating sugars, fine sugar, artificial and refined food. And to begin to consume a meal of high levels of fat and protein.
Rules of the keto diet:
If you want to pursue, then you must follow the following rules of a keto diet:
- Intake lots of healthy fat
- Intake of carbohydrates less than 50 %
- Intake of proteins
- Replenishing electrolytes
- Drink lots of water
Hydrating a person while having a keto diet is very difficult but the following liquids should be avoided:
- Fruit juice
- Dairy milk
- Diet drinks
- Sugar-sweetened drinks
Types of a keto diet:
There are three types of a keto diet:
Strict keto:
It requires up to 20 grams of intake of certain macronutrients and carbohydrates. Calories of this type of keto are carefully tracked. Only passionate people can do this.
Lazy keto:
It involves an intake of 20 grams of carbohydrates and there is no strict rule to follow calories amount or specific intake of macronutrients.
Dirty keto:
It also contains up to 20 grams of carb and permits processed food to consume.
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How long should you do Keto?
Once the body gets used to ketosis in about two days to a week, it starts to lose fat, but it depends on your body capacity how long it takes to lose fats. You will avoid it when you hit your agreed weight collection. But the primary recommendation of nutritionists is six months.
Why a keto diet is bad?
Too much intake of fats and then avoid fats is too much dangerous. So, the keto diet causes many problems like:
- Kidney stones
- Nutrient deficiencies
- High chances of heart diseases
- Low blood pressure
- Osteoporosis
- Constipation
- Increase the uric acid level
Does a keto hurt your liver?
A strict ketogenic diet consumes low fats that cause the pancreas to release more glucagon than usual. As a result, the liver secretes more glycogen and provides your body sugar, so overworking may hurt your liver.
High consumption of fats leads to the accumulation of fats on the liver that may damage it or block the pathway of blood to the liver and cause liver failure.
What happens if you stop a Keto?
A sudden stop of a keto leads to:
- The weight recovers steadily to the previous state due to less calorie burning.
- The muscle mass increases because of lower muscle synthesis when you interrupt it.
- Loss of strength to some extent.
Conclusion:
Some people eat trendy keto while some use it for control of weight. Whatever your purpose is, but you should be very cautious while doing it. Because it has both pros and cons.