What is the ketogenic diet? Your benefits and risks - Green Health Tips - Health & Fitness News What is the ketogenic diet? Your benefits and risks | Green Health Tips - Health & Fitness News

What is the ketogenic diet? Your benefits and risks

Among the nutritional alternatives to lose weight, the ketogenic diet has been positioned as one of the dietary plans most recommended by n...

Among the nutritional alternatives to lose weight, the ketogenic diet has been positioned as one of the dietary plans most recommended by nutritionists and doctors.

Although obesity is a pathological state that is characterized by an excessively excessive fat accumulation to overcome the weight corresponding to a person, the ketogenic diet has as main objective: to eliminate that excess of fat and to provide the person who takes it out, physical and emotional well-being.

What is the ketogenic diet?  Your benefits and risks

What is the ketogenic diet?

As a dietary plan consisting of carbohydrate restriction, the ketogenic diet is basically a nutritional alternative rich in proteins and fats that seeks to significantly reduce the intake of carbohydrates .

Carbohydrates are mostly identified as being the biomolecules in charge of storing and obtaining energy, however, their excess consumption may be the main cause of obesity.

Carbohydrates are divided into two: simple and complex. Nutritionally, it is recommended to consume more simple than complex carbohydrates, since the former are composed of fructose (fruits) and galactose (dairy and derived).

In contrast, complex carbohydrates include lactose (the main component of dairy products), maltose, which is found in beers and sucrose, also known as table sugar or common sugar.

The goal of the ketogenic diet is not to completely eliminate carbohydrate consumption, but to reduce them significantly so that, metabolically, the body can further stimulate fat oxidation, which leads to the formation of ketone bodies.

Conceptually, ketone bodies (also known as ketones) are products that form part of fat waste. They occur when the body instead of using sugars (carbohydrates) to generate and store energy, uses fats.

What is the ketogenic diet?  Your benefits and risks

This is usually a natural process for diabetics, since not by not producing enough insulin to transport glucose, the cells use fats as their source of energy.

Here is where the term “ketogenic diet” is born and its main function: to produce ketone body through the consumption of pure proteins and fats.

In fact, the proportion of carbohydrates in a ketogenic diet comprises values ​​lower than 50% of total calories. That is, if 2,000 calories are to be consumed daily and that represents 100%, in a ketogenic diet barely 500 to 1000 calories are derived from the consumption of carbohydrates.

There are ketogenic diets in which fruits and vegetables are allowed, but in very controlled amounts, but in turn prohibiting the intake of cereals, flour, baked goods and desserts.

Advantages of ketogenic diet

Fast Weight Loss: Nutritional studies have found that the ketogenic diet compared to diets with a higher carbohydrate intake, helps in a relatively short time to lose weight to the people who carried them out.

In a month you can see quite effective results with losses of up to 5 kg. An important factor not only in a ketogenic diet but in any other diet plan, is that no matter what is being consumed, ideally it is done every day at the same time. In this way the organism manages to accelerate the metabolism and to process the correct components.

What is the ketogenic diet?  Your benefits and risks

Reduces fluid retention: Because the ketogenic diet boosts the consumption of various animal proteins, such as red meat (beef and pork), white meat (chicken, fish, turkey), eggs, cheese and occasionally some sausages Instead of foods high in sugars, as a main benefit, they get the body to a metabolic state known as ketosis, where more fluid is lost than muscle mass and a toned body is talked about.

It generates a greater sensation of satiety the consumption of these proteins and fats generate a sensation of satiety much greater than in the people who consume much carbohydrate.

Carbohydrates manage to fill but not completely quench the body. In addition, these low-carbohydrate diets reduce triglyceride levels, blood pressure and a constant feeling of hunger and craving.

Risks of the ketogenic diet

On the other hand ketogenic diets, like any other radical food changes, bring their disadvantages and risks.

What is the ketogenic diet?  Your benefits and risks

Among these risks and consequences are:

Presence of certain symptoms: Like any diet that implements a radical change in food, this brings multiple symptoms and discomforts such as headache, nausea, tiredness, muscle weakness or fatigue. Likewise, during the course of the ketone diet, constipation is common as a result of minimal fiber consumption, as well as bad breath or halitosis.

It is not recommended for people with cardiovascular problems: the ketogenic diet is not advisable in people with liver, kidney and heart problems, since in some cases has led to the development of arrhythmias and hypertension. Also in the ketogenic diets there is a deficiency of minerals, vitamins and especially of fiber.

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