Can keto diet be the solution to get a maximal weight loss? and Is it safe ?

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The ketogenic diet (or keto diet, for short) is a low-carb, high-fat diet that offers many health benefits. Many studies show that this type of diet can help you lose weight and improve your health.

What is the keto diet and how does it work?

The keto diet consists of a high amount of fats, moderate-proteins, and very low carbohydrates. 

The percentages are approximately 55% to 60% fat, 30% to 35% protein, and 5% to 10% carbohydrates.

So, it involves

1- Significant reducing carbohydrate intake.

2- Replacing it with fat.

This reduction in carbs puts your body into a metabolic state called ketosis during which the body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits

weight loss

The first doctor who used the ketogenic diet is Russel Wilder who tried it for patients with epilepsy in 1921. He also coined the term "ketogenic diet." For almost a decade, the ketogenic diet enjoyed a place in the medical world as a therapeutic diet for pediatric epilepsy and was widely used until its popularity ceased with the introduction of antiepileptic agents.

What should I avoid in a ketogenic diet?

This is a list of foods that need to be reduced or eliminated on a ketogenic diet:

- Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.

Grains or starches: Wheat-based products, rice, pasta, cereal, etc.

Vegetables

- Fruit: All fruit, except small portions of berries like strawberries.

- Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.

- Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.

- Low-fat or diet products: These are highly processed and often high in carbs.

- Some condiments or sauces: These often contain sugar and unhealthy fat.

- Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.

- Alcohol: As it is high in carbs.

- Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases.

What is the preferred food in this diet?


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 Meat: Red meat, steak, ham, sausage, bacon, chicken, and turkey.

 - Fatty fish: Such as salmon, trout, tuna, and mackerel.

 - Cheese: Almost all types

 - Eggs: Look for pastured or omega-3 whole eggs.

 - Nuts and seeds.

 - Healthy oils: Primarily extra virgin olive oil, coconut oil, and avocado oil.

 - Avocados: Whole avocados or freshly made guacamole.

 - Butter and cream: Look for grass-fed when possible.

 - Low-carb veggies: like tomatoes and onion. 

Types of the ketogenic diet:

1- Standard Ketogenic Diet (SKD)

It typically contains 70 to 75 percent fat, 20 percent protein, and about 5 to 10 percent carbs.

2. Cyclical Ketogenic Diet (CKD)

The CKD diet, also known as carb backloading, involves days in which more carbs are eaten, such as five ketogenic days followed by two higher carb days.

The diet is intended for athletes who can use the higher carb days to replenish the glycogen lost from muscles during workouts.

3. Targeted Ketogenic Diet (TKD)

The TKD is similar to a standard ketogenic diet except that carbohydrates are consumed around workout times.

It is a compromise between a standard ketogenic diet and a cyclical ketogenic diet that allows you to consume carbohydrates any day you exercise.

4.  High Protein Ketogenic Diet

This diet includes more protein than a standard ketogenic diet, with a ratio of 35 percent protein, 60 percent fat, and 5 percent carbs.

Research suggests that a high-protein ketogenic is effective for weight loss in people that need to lose weight.

Adverse effects(short term and long term):

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-The most common and relatively minor short-term side effects of the ketogenic diet include a collection of symptoms like nausea, vomiting, headache, fatigue, dizziness, insomnia, difficulty in exercise tolerance, and constipation, sometimes referred to as keto flu.

-These symptoms resolve in a few days to a few weeks.

-Ensuring adequate fluid and electrolyte intake can help counter some of these symptoms.

-Long-term adverse effects include hepatic hypoproteinemia, kidney stones, and vitamin and mineral deficiencies.


4 Comments

  1. ربنا يحققلكوا الي ف بالكوا و ينفع بكم ديما امين يارب

    ReplyDelete
  2. Great as usual !

    ReplyDelete