The ketogenic diet is considered an effective weight loss diet program for anyone who wants to lose weight quickly. A core theory behind the diet is the negligible consumption of carbohydrates. Instead, one eats fats and proteins in the form of meat, dairy products, eggs and nuts. However, nutrition experts are not convinced of the diet for reasons that the diet reduces the intake of healthy diet and may cause deficiency.
This is How The Ketogenic Diet Works
Carbohydrates are the most important energy sources in human nutrition. They usually make up the majority of our food in the form of cereals, fruits and vegetables. Carbohydrates are converted to glucose in the body and thus serve as an immediate source of energy. The brain in particular needs almost exclusively carbohydrates for optimal performance.
A ketogenic diet is a special form of low-carb diet where the body is fed very little carbohydrates. This is to change the metabolism so that the body is put into the state of so-called ketosis.
Rapid Weight Loss
Due to the lack of carbohydrates, the body increases the amount of energy it needs, burning fat reserves during ketosis. So-called ketones are formed that supply the cells with energy. This is said to lead to weight reduction because of burning of fat.
What makes the this diet popular despite the extreme change in diet is the rapid weight loss that occurs initially through the breakdown of glycogen reserves and water. Food cravings should not occur during the ketogenic diet because of the high proportion of protein has a satiating effect.
Fats Suitable For The Ketogenic Diet
Though the diet requires the consumption of fat, all varieties of fat cannot be consumed during the diet. Refined and processed fats are not included in the diet plan and must be avoided and so should animal fats.
The oil with high quantities of omega-3 fatty acids such as linseed oil, rapeseed oil and olive oil is recommended. Coconut oil can also be used for cooking. Cheese, eggs and nuts, avocados and macadamia nuts can also be consumed.
Some Possible Side Effects of The Ketogenic Diet
Despite the positive results, side effects when using the ketogenic diet are also detected. In the initial phase of changing your diet, you might get constipation, nausea and fatigue. In addition, kidney stones can occur if users do not drink enough fluids. If diet users consume too much animal products, cardiovascular diseases can also occur.
With a medium or long-term change in diet with the ketogenic diet, healthy people should definitely consult a doctor and undergo regular medical checks to avoid the risk of negative health effects.
Ketogenic Diet is Difficult to Maintain
The experts claim that the ketogenic diet is an unbalanced diet. In addition, some criticize that this diet cannot be maintained in the long term. The result would be a further increase in body weight or various deficiencies.
Ketogenic Diet Helps With Serious Illnesses
This diet, being an extremely low-carb diet, is not only popular with those who want to lose weight. It has been used in epilepsy treatment since the 1920s. Studies have also pointed to a connection between a reduced carbohydrate diet and a decreased number of epileptic seizures in people affected by epilepsy.
However, scientists point out that there is still a need for further research in this area.
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It is controversial whether a ketogenic diet also has a positive effect on other diseases. Resulting studies in this area are still pending.