is ketogenic diet good for you ? Most people consume too many proteins and carbohydrates, which are not good for health because they eventually cause resistance to insulin and leptin. The consequence is excessive weight gain, the development of inflammation, and the risk of cell damage.
To avoid this problem, it is necessary to make significant changes in your diet, and the best way to do this is to put your body into a state of nutritional ketosis, in which it uses fat as a fuel source, at them instead of sugar. To achieve nutritional ketosis, one must follow a ketogenic diet. What exactly is a ketogenic diet?
This guide tells you everything you need to know about the ketogenic diet – how to incorporate it into your lifestyle and what benefits you can get from it.
The many benefits of the ketogenic diet
• Weight loss
If you are trying to lose weight, the ketogenic diet is one of the best methods of achieving this, as it provides access to your body fat to make it ‘melt’. Obese people, in particular, can benefit from this method.
In one study, obese participants followed a low-carbohydrate ketogenic diet for some, and a low-fat diet for others. After 24 weeks, the researchers noted that the subjects in the low-carbohydrate diet group lost more weight (9.4 kg) than those in the low-fat diet group (4.8 kg).
• Anti-inflammatory effect
The human body can use both sugar and fat as fuel. However, the latter is preferred because it is a cleaner and healthier fuel, which releases much less reactive oxygen species and secondary free radicals. By eliminating sugar from your daily diet, you lower your risk of developing chronic, generalized inflammation throughout your body.
• Increase in muscle mass
Jeff Volek, Ph.D., is a dietitian specializing in how a diet high in fat and low in carbohydrates can affect health and athletic performance.
In one of his books, he explains that ketones have a structure similar to that of branched side chain amino acids, which can contribute to the development of muscle mass. Ketones spare these amino acids, which are therefore more numerous, which can promote the development of muscle mass.
• Reduced appetite
Being hungry all the time can cause you to consume more calories than you can burn, which can lead to weight gain. A ketogenic diet can help you avoid this problem because cutting back on carbohydrates can reduce hunger pangs. In a study, participants who were on a low-carbohydrate diet were less hungry, which helped them lose weight.
• Reduced insulin levels
When you consume carbohydrates, they are broken down into sugars in your body. This leads to an increase in your blood sugar and a spike in insulin. Over time, you risk developing insulin resistance, which can lead to the development of type 2 diabetes.
A ketogenic diet can help reduce your risk of cancer
Cancer is a devastating disease and one of the leading causes of death worldwide. To make matters worse, the medical profession continues to ignore, as it were, the evidence that cancer is a metabolic and mitochondrial problem, and conventional cancer treatments, therefore, fall short of the results they promise.
Most people ignore the fact that cancer cells feed mainly on glucose. From this point of view, the ketogenic diet may prove to be the best solution. By depriving cancer cells of their main source of fuel, and also restricting the supply of protein, they starve them.
Also, research on the ketogenic diet and its effect on cancer have been increasing in recent years, and the data indicate that in addition to helping prevent cancer, the ketogenic diet could be a complement common cancer treatments, such as radiation and chemotherapy.
The different types of ketogenic diets you can test
• The classic ketogenic diet (CR)
The classic RC is the one I generally recommend because it is very effective. It is characterized by high consumption of good fats (70% of your diet), moderate consumption of proteins (25%), and very low consumption of carbohydrates (5%).
• The targeted ketogenic diet (CR)
Targeted RC is generally aimed at fitness enthusiasts. This approach involves consuming your entire daily serving of carbohydrates at once, 30 to 60 minutes before a workout. The idea is to efficiently use the energy provided by carbohydrates before they stop ketosis.
If you take this approach, I recommend that you choose easily digestible carbohydrates with a high glycemic index to avoid stomach upset. Furthermore, after your workout, increase your protein intake to promote muscle recovery, and then continue with fat.
• The cyclical ketogenic diet (CR)
While the targeted CR is aimed at fitness enthusiasts, the cyclic CR is more aimed at athletes and bodybuilders. Cyclic CR consists of alternating a classic ketogenic diet with periods during which you adopt a diet rich in carbohydrates, which is called “glycogen overload”.
The idea is to take advantage of carbohydrates to compensate for the loss of your glycogen muscles during your sports activities and your training.
• The protein-rich ketogenic diet
This method is a variant of the classic RC. In a protein-rich diet, you increase protein consumption by 10% and reduce the consumption of good fats by the same amount.
In a study of obese men who tested this method, the researchers noted that it made it possible to reduce the feeling of hunger, and therefore to reduce food intake significantly, promoting weight loss. If you are overweight or obese, this method can help you at the start, and you can eventually switch to classic CR once your weight is normalized.
• The restricted ketogenic diet
As I mentioned above, a ketogenic diet can be an effective weapon against cancer. For this to happen, a restricted ketogenic diet must be adopted.
When you restrict your carbohydrate and calorie intake, your body loses glycogen and begins to produce ketones, which your healthy cells can use for energy. Because cancer cells are unable to use these ketones, they starve to death.
Foods to give up before starting a ketogenic diet
Before establishing a list of foods typical of a ketogenic diet, it is important to take stock of your diet and to eliminate all that is not healthy. This means eliminating sugars, starches, packaged, and processed foods from your diet, as a ketogenic diet is based on real, whole foods.
Also, you should avoid drinking milk, as it contains galactose, which is a carbohydrate – a single glass of milk can practically cover your allowed serving of carbohydrates for the day. Also, avoiding milk allows people intolerant to lactose to adopt a ketogenic diet.
Many other products should be avoided, such as hydrogenated vegetable oils (canola oil), soy products, and sodas. They may be low in carbohydrates, but these are unhealthy foods that can be harmful to your health.
Foods to favor in a ketogenic diet
When establishing your meal plan, in a ketogenic diet, it is important to favor leafy green vegetables, because they are rich in fiber, antioxidants, and many nutrients. The best options are broccoli, spinach, parsley, Brussels sprouts, and zucchini.
Although fruits are healthy, most of them should be avoided as part of a ketogenic diet, due to their high sugar content. However, you can consume certain red fruits, in moderate quantities, such as blackberries, blueberries, and cranberries, because they are rich in antioxidants that contribute to good health.
As for drinks, you have several choices. The most important is water, but you can also drink organic black coffee (without sweeteners or milk), which is rich in antioxidants. You can also drink coconut milk, as well as herbal teas which are rich in many antioxidants and nutrients.
Who are the people who should not start a ketogenic diet? is ketogenic diet good for you ?
Is ketogenic diet good for you ?
Pregnant women: During pregnancy, the body undergoes many changes that require nutrients from various sources. Restricting your sources of good carbohydrates can, therefore, hurt your baby’s health.
Nursing Women: Nursing women should avoid following a ketogenic diet for the duration of breastfeeding. Women indeed need oxaloacetate, a compound essential for the manufacture of lactose present in breast milk, which is essential for the growth of their baby.
Athletes preparing to start a new season: The energy produced by ketones can be very beneficial to athletes, but it takes about four to six weeks for your body to go into ketosis. is not yet ready to use fat as a source of energy, which can hamper performance during sports competitions. If you want to enjoy the benefits of a ketogenic diet, you must give your body time to adapt to it and plan to start it early enough during the off-season.
People who have had their gallbladder removed: Your gallbladder collects and concentrates bile, which allows your digestive system to properly absorb fat from your diet; without it, fat is less well absorbed, which can lead to nutritional deficiencies since a ketogenic diet relies largely on fat for the supply of nutrients. The solution is quite simple; just make sure to take two supplements with each meal that includes fat. Beef bile and lipase. Beef bile helps to emulsify fat so that you can absorb it, and replaces bile which is normally secreted by the gallbladder. Lipase is an enzyme that helps digest fat.
People with a history of kidney stones: If you have had kidney stones in the past, a ketogenic diet may increase your risk of developing it again. Ketones are naturally acidic and lead to increased uric acid and calculus production, but kidney stones can be avoided when you follow a ketogenic diet, by increasing your potassium intake by consuming vegetables. leafy greens and other high-fat foods, such as avocados. Keeping yourself hydrated throughout the day also helps lower your risk of developing stones.
Children in the process of growing up: During a study, epileptic children who followed a ketogenic diet saw their symptoms reduced and their cognitive performance improved. However, according to a study published in the magazine Developmental Medicine & Child Neurology, this diet can have a long-term negative effect on their growth. Researchers believe that a ketogenic diet reduces the production of growth factor 1, related to insulin (IGF-1), a hormone essential for the development of bones and muscles in children and adolescents. If your child absolutely must follow a ketogenic diet, consult a doctor beforehand to examine any potential growth problems.
Naturally thin people: Naturally thin people with a body mass index (BMI) of 20 or less, should avoid following a ketogenic diet which could cause them to lose more weight, which could be harmful to their health.
People with Rare Metabolic Disorders: Disorders such as Gaucher, Tay Sachs, Niemann-Pick, or Fabry disease can interfere with fat metabolism, which can disrupt energy production. one of these diseases, it is not recommended to follow a ketogenic diet, which relies mainly on fats for energy production.
People suffering from anorexia: People suffering from anorexia risk rapidly worsening their condition by following a ketogenic diet, since they already limit their caloric intake and are extremely afraid of eating fatty foods, which are very present in this diet. By adopting a ketogenic diet, they may also suffer from a reduction in energy, since this diet is based on fats as the main source of fuel. However, their overall well-being can be improved by ketones, subject to careful medical and psychiatric supervision.
People with pancreatic insufficiency: Pancreatic insufficiency is a disease in which the pancreas does not produce enough enzymes to break down and absorb the nutrients present in the digestive system. If you suffer from pancreatic insufficiency, I suggest treating it before adopting a ketogenic diet, as your digestive system would have great difficulty absorbing fat.
Side effects of a ketogenic diet
Bad breath: at the start of a ketogenic diet, you may notice that your breath is unpleasant, and this is due to the increased level of acetone in your body. Acetone is a ketone produced during ketosis, which is eliminated in the urine and partly in the exhaled air. The positive side is that the smell of acetone in your breath indicates that your ketogenic diet is working. You can brush your teeth and / or rinse your mouth with coconut oil to get rid of bad breath.
Temporary fatigue: it is possible to feel tired when you start a ketogenic diet. This is one of the main reasons that pushes many people to abandon this approach, well before having benefited from its benefits. The tiredness that one can feel, in the beginning, is because of the body switches from using carbohydrates as an energy source to using good fats. Transition does not happen overnight, and it can take between 7 and 30 days for the body to reach an l state of ketosis.
Frequent urination: In the first days of a ketogenic diet, you may notice that you urinate more often. This is because the body removes glycogen from the liver and muscles in the form of urine, and as insulin levels in the blood decrease, excess sodium is eliminated also in the form of urine.
Digestive problems: Any big change in our diet can cause digestive problems, and the ketogenic diet is no exception. People who start such a diet often report constipation problems, but it can go away after a few weeks when your body has gotten used to the healthier foods you eat.
Sugar cravings: It is possible to have big cravings for sugar when the body changes from sugar to fat, as a source of fuel. However, I encourage you not to give in to temptation. You can take several relaxation methods, such as Emotional Liberation Technique or yoga, to distract your attention from sugary foods.Hair loss: You may experience more hair loss the first few days of a ketogenic diet, so don’t worry, as any major change in diet can cause hair loss. This problem will go away when your body has reached the state of ketosis
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