The keto diet has become a popular diet, especially for rapid weight loss, but its long-term effects on heart health are still unclear.
Recently, the demand for the keto diet has increased, especially after the results of weight loss appeared among people who followed this diet, as there has become a desire among most people to know and collect more information about this system.
Because the issue of losing weight and following a healthy and beneficial diet has become a matter of concern to most people, we will mention in this article the most important information about the keto diet and the benefits and harms it contains.
What is the keto diet?
The Keto Diet is a diet that relies heavily and primarily on healthy fats and reducing carbohydrates as much as possible with moderate proportions of protein so that the body uses them as the main source of energy, which stimulates the body to burn more efficiently.
It is noteworthy that the keto diet appeared mainly to treat epilepsy patients, because it helps the body to produce ketones and the substance “beta hydroxybutyrate,” which has a role in reducing epilepsy attacks. Also, patients who followed this diet decreased their weight significantly, which led to this diet being classified as a diet. Food for weight loss.
It is also recommended to follow the keto diet under medical supervision and in limited quantities and duration.
What is the keto diet based on?
The keto diet is based on inverting the recognized food pyramid recommended by the US Department of Agriculture, so that the proportions approved in the traditional healthy diet are 20% protein, 25% fat, and 55% carbohydrates, and thus the traditional diet basically depends on carbohydrates as a source of energy.
As for the keto diet, it relies on healthy fats as a source of energy and restricting carbohydrates, which in turn are converted into glucose. This system breaks down fats into compounds called ketones, to be used as an energy source.
The proportions in the ketogenic food pyramid are approximately as follows: 75% fat, 20% protein, and 5% carbohydrates.
In addition, the keto diet contains very limited amounts of fruits, vegetables, and whole grains in exchange for a large percentage of fats, so the keto diet is generally considered temporary and difficult to continue as a lifestyle in the long term.
Information you should know before starting the keto diet
The keto diet may cause many side effects, the most important of which are:
- Constipation and difficulty in defecation: This is normal because the amount of fiber is low in this diet.
- Suffering from what is called keto flu: This happens when you stop eating carbohydrates, as the body works to burn fat and convert it into energy, as the body enters a state called “ketosis.”
- Gradual loss of appetite: This is because the body stops relying on carbohydrates, which in turn stimulate hunger hormones.
- The weight you lost during the keto diet will return once you stop following this diet, but the result cannot be applied to everyone if you follow a balanced and healthy diet gradually.
- Feeling thirsty: This is due to the loss of large amounts of fluid, because this diet depends on eating high levels of fat.
- Obtaining clear skin and greater mental focus, by simply stopping carbohydrates, which play a role in promoting the appearance of pimples and acne.
What is the keto diet flu?
For some people, following a diet such as the low-carb keto diet is considered a radical change in the quality of their diet, which was based on large proportions of carbohydrates. Therefore, this sudden change may lead to the appearance of side effects for some.
If carbohydrates are cut off and the keto diet is started, the body enters a state of ketosis, the most prominent symptoms of which are:
- Difficulty stamina when exercising
These symptoms go away after the body gets used to the keto diet in a short period, but if they continue for long periods, it is necessary to consult a doctor about this.
Harmful effects of the keto diet
The question that everyone has is: Are there any harms to the keto diet? The risks of keto or the harms of the keto diet are as follows:
- High levels of calcium and uric acid in the blood, making urine more acidic.
- Kidney stones, due to eating large amounts of animal protein.
- Dehydration due to loss of water and fluids.
- Digestive system disorders appear, such as constipation or diarrhea in some people.
- High risk of heart disease and strokes, due to high cholesterol in the blood.
- Fatigue, exhaustion, and stress for some.
- Bad breath for some.
- Problems with sleeping habits for some.
- Irregular menstrual cycle in some women.
Because of the potential harms of keto that may appear in most people, there are some people who are not allowed to follow this diet, especially those who suffer from diseases such as:
- People who have had their gallbladder removed
- Type 1 diabetics: Because this system is based on reducing sugar levels in the body by large percentages.
- People with a thyroid disorder.
- Women during pregnancy and breastfeeding.
- People with kidney disease.
Benefits of the keto diet
The keto diet has many benefits, including:
- It works to reduce digestive system disorders, which protects the stomach from bloating, gas, and cramps.
- It protects against the incidence of Alzheimer’s disease with age.
- Protection from exposure to strokes .
- Reducing blood sugar levels.
- Raises good cholesterol levels in the blood.
- It provides the body with the necessary energy throughout the entire day.
- Reducing the spasms that affect epilepsy patients.
- It slows the growth of cancer cells, which protects against some cancers such as breast cancer and prostate cancer.
- One of the most famous benefits of keto, which is important to many of us, is that it works to lose weight and helps in the process of losing weight significantly and quickly for some.