The keto diet reduces carbohydrate intake to promote fat burning. It provides us with energy, it is satiating and it helps us take care of the health of our internal organs.
Losing weight means gaining health. This premise has become the spearhead of those who bet on improving their quality of life. The keto diet is one of the many possible options when looking for an effective methodology.
This is a nutritional option where the proportions of carbohydrates in the menu are considerably reduced. What is the goal ? Promote the oxidation of fats , making the body an effective machine for burning them.
Along with this process, ketone body formation is produced when few carbohydrates are present and moderate amounts of protein and good fats are ingested.
The ketones are used by the body as an alternative fuel when there is a low level of sugar in the blood.
- The keto diet produces more energy
- More vegetables
- Benefits of the keto diet
- Disadvantages of the keto diet
- Dietary fat for the keto diet
The keto diet produces more energy
The keto diet is great for weight loss. With this practice, insulin levels are reduced and fat becomes the main energy engine of the body.
In this way, your fat reserves become more vulnerable and losing weight will no longer be an impossible task.
The liver plays an important role in this process . In fact, it is responsible for transforming fat into ketone bodies, which will nourish your muscles, your heart and your brain.
With this strategy, you will be more satisfied, less hungry and you will have more energy during the day. Essentially, you should eat more fat and less carbohydrates.
See also this article: 6 morning mistakes that affect our metabolism
This diet acts as a switch because it generates many internal and external changes. If the principle is to eat less carbohydrates, the ones you are going to eat should come from vegetables .
The rule is that you can only eat more than 50 grams of carbohydrate a day, or about 100 grams of bread.
Meals, pulses, refined sugars, tubers and certain fruits must therefore be eliminated.
The calories should be concentrated in all the proteins and good fats, such as olive oil, dried fruits and avocado. Make way for fish, lean meats and chicken.
Benefits of the keto diet
Your body will thank you if you put this diet into practice. The benefits they bring to the body are diverse:
1. You will control your appetite
This is an effect of all low carbohydrate diets.
By increasing protein and healthy fats on the daily menu, your appetite is reduced because you are more satisfied with meals , allowing you to eat fewer calories and lose weight.
2. You will lose weight more easily
The fewer carbs, the less weight. With the keto diet, you can lose weight two or three times more than when you decide to consume less fat. Plus, you can maintain your ideal weight longer.
3. You will eliminate body fat
When we talk about fat, we are not just referring to the fat that is reflected in the mirror, but also to the fat that surrounds each organ.
It is known as visceral fat and is more dangerous than body fat because it is one of the main factors behind the metabolic syndrome .
4. You will say goodbye to heart disease
With the keto diet, cholesterol levels are improved, and a higher percentage of good cholesterol occurs, “HDL” and “LDL-C”.
Triglyceride levels drop and blood pressure decreases. This reduces the risk of cardiovascular disease.
5. You will balance insulin and fight diabetes
This diet leads to a better control of the amount of glucose in the blood because it generates a greater sensitivity to insulin.
On the other hand, in patients with diabetes , this diet plan can reduce their consumption of drugs.
Disadvantages of the keto diet
When it comes to starting a nutrition plan, it is important to consider the side effects it can cause.
Although the keto diet has many advantages, there are also factors to consider before implementing it.
1. Fewer vitamins and minerals
Because diet is based on fat and protein, low consumption of fruits and vegetables results in low levels of vitamins, minerals and fiber that can trigger constipation , among other things .
2. Bad breath or halitosis
Due to decreased hydrates in the diet and the generation of ketone bodies, bad breath can occur in addition to fatigue.
Dietary fat for the keto diet
In this diet, fats play an important role. Hence the importance of knowing which ones to consume and which ones not to consume.
It’s about knowing how to choose, since processed products always cause damage to our body. We classify them into three groups:
1. Very good fats
- Omega 3
- Dried fruits
2. Good fat
- Lean meats
- Olive oil
- Lawyer (lawyer)
3. Bad fat
- Vegetal oils
- sweet things
- Fried foods
In short, the keto diet is one of the many options that you can consider if you want to start a new diet plan.
I s there are many benefits to be gained and some disadvantages to know.
Always consider the observations of a specialist . The nutritionist should be your main guide. Even if you already have this information in mind, talk to him and try to define what is best for your body.