What is Ketogenic Diet and Mention its Pros and Cons?
The ketogenic diet reduces the consumption of carbohydrates to promote the burning of fat. It provides us with energy, it is satiating and it helps us to take care of the health of our internal organs. Losing weight is gaining health. Therefore, this premise has become the spearhead of those who bet on improving their quality of life. The ketogenic diet is among many possible options when you are looking for a successful methodology. It is a nutritional option where the proportions of hydrates in the menu are reduced considerably. What is the OBJETIVE? Promote the oxidation of fat, making the body an effective machine to burn it. Parallel to this process, the formation of ketone bodies that are generated when you eat few carbohydrates and moderate amounts of protein and good fats.
Thus, ketones are used by the body as an alternative fuel when there is little sugar in the blood.
The Ketogenic Diet Produces More Energy
The ketogenic diet is ideal for weight loss. With this practice, insulin levels are reduced and fat becomes the main energetic motor of the body. In this way, your fat deposits become more vulnerable and losing weight will no longer be an impossible task. The liver has an important function in this process. In fact, it is responsible for transforming the fat into the ketone bodies, which will feed your muscles, heart and brain. With this strategy you will be more satiated, you will be less hungry and you will achieve a greater supply of energy during the day. In essence, you should eat more fat and less carbohydrates.
This diet acts as a switch, because it generates many internal and external changes. Therefore, if the premise is to eat fewer carbohydrates, those that you are going to consume must come from vegetables and vegetables. The rule indicates that you can only eat less than 50 grams of carbohydrates per day, that is, about 100 grams of bread. Therefore, flours, legumes, refined sugars, tubers and some fruits should be discarded.
“The calories should be concentrated in the set of proteins and good fats, such as olive oil, nuts and avocado”.
Also, you can consume fish, lean meats and chicken.
Advantages of the Ketogenic Diet
There are many benefits to the body, so the body will thank you if you put this diet into practice.
1. You Control the Appetite
This is an effect generated by all low carb diets. By increasing protein and healthy fats in the menu of the day, the appetite is reduced because you are more satisfied with the meals. In this way, you will end up consuming fewer calories and lose weight.
2. You Will Lose Weight More Easily
The fewer carbohydrates, the less weight. With the ketogenic diet you can lose weight two or three times more than when you decide to consume less fat. In addition, you can keep your ideal weight for longer.
3. You’ll End up with Body Fat
When we talk about fat, we not only refer to the one that is reflected in the mirror, but to that fat that surrounds each organ. It is known as visceral fat and is more dangerous than body fat, as it is one of the main factors that produce the metabolic syndrome.
4. Goodbye to Heart Disease
With the ketogenic diet cholesterol levels improve, since there is a higher percentage of good cholesterol “HDL” and “LDL-C”. On the other hand, triglyceride levels and blood pressure drop. In this way, the chances of suffering from cardiovascular diseases are reduced.
5. Balances Insulin and Combats Diabetes
With this diet there is a greater control of the amount of blood glucose because it generates greater sensitivity to insulin. On the other hand, in patients diagnosed with diabetes this food plan allows to reduce the medication.
Disadvantages of the ketogenic diet
When it comes to starting a feeding plan, it is essential to review the adverse reactions that it can generate. While there are many advantages that the ketogenic diet generates, there are also factors that must be considered before putting it into practice.
1. Less Vitamins and Minerals
As the diet is based on fats and proteins, low consumption of fruits and vegetables causes low levels of vitamins, minerals and fibers that can trigger, among other things, constipation.
Due to the decrease of hydrates in the diet and the generation of ketone bodies, bad breath is produced. In addition, the feeling of fatigue and fatigue increases.
Fat for Diet
In this plan, fats play an important role. Hence the importance of knowing which ones to consume and which ones do not. It is a matter of knowing how to choose considering that processed products always cause damage to our body.
1. Very Good Fats
- Omega 3
2. Good Fats
- Lean meats
- Olive oil
- Avocado (avocado)
3. Bad Fats
- Vegetable oils
In short, the ketogenic diet is one of the many options you can consider if you plan to start a new diet plan. There are many benefits that you will get and some disadvantages of which you must be alert.
However, always keep in mind the observations of a specialist. The nutritionist should be your main guide. Although you already have this information in mind, talk to him and try to define what is best for your body.
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