Keto diet to lose weight

Diet

keto diet, or the keto diet, the keto system, the ketogenic, all of these names revolve around a diet that began as a treatment for epilepsy patients in 1920 to reduce epileptic seizures, and was later used as part of the treatment program for some cases of cancer. It is called keto because it is based on Ketone Bodies as an essential energy source.

And then spread the diet keto diet for weight loss, what is Keto Diet? We will know what are the pros and cons of the keto diet? Details are as follows:

Keto diet:

The keto diet system is based on consuming high levels of fat and protein (75% fat and 25% protein) and very few starches from non-major sources that do not exceed 5% of a person's daily consumption which is estimated at 50 grams per day.

How the keto diet works:

Usually the body relies on calories from carbohydrates that come from sugar as a main source of energy, and this method is preferred because it provides the body with energy quickly.

What happens in the keto diet is that the body does not eat any source of carbohydrates, which lowers the levels of the hormone insulin in the blood, and this causes the body to search for another source of energy, so it starts breaking down fats and amino acids inside the liver to produce a new type of energy, which is the ketone bodies. After the body enters a phase called ketosis, or ketoses, the main source of energy becomes fat instead of carbohydrates.

Entry into Ketoses:

After 3 days of cutting off the intake of carbohydrate sources, the levels of glycogen or glycogen (blood glycogen) decrease, so the body will withdraw the glycogen stores from the muscles and liver. The person at this stage and the symptoms of entry are called ketosis (temporary symptoms), namely:

Headache and headache.
Dizziness.
Feeling of extreme fatigue and general tiredness in the body.
Feeling of a fever or flu.
Feeling pain in the edges of the body.

After 6 days of keto diet, the following symptoms appear:

Your body will improve and you will feel like a new person full of activity.
You will not feel hungry.
Urine becomes dark due to urination of excess ketone bodies (urine should be drunk from 2 to 4 liters per day of water).
Severe constipation (it is recommended to take flaxseed).
Or excessive diarrhea due to the release of fat through the digestive system.
The body needs 4 days to start showing symptoms of ketosis, 10 days to enter the ketosis, and 120 days to adapt and reach the highest levels of ketogenic production.

Tolerances and prohibitions in the keto diet

Food allowed in the keto diet system:

Meat (red meat, chicken, fish).
eggs.
Useful fats such as (butter, ghee, olive oil, soybean oil, coconut oil).
Low carbohydrates nuts.
Vegetables (avocado, leafy vegetables, cucumber, pepper, eggplant).
Peanut Butter.
Almond butter.
Cheese of all kinds.
Dairy.

Food that cannot be eaten in the keto diet:

Sugars from all sources.
Starches of all kinds.
Legumes of all kinds.
the fruit.
Starchy vegetables like potatoes and carrots.
Trans fats (because they are harmful to the health of the body, and they do not produce tectonic bodies).

Cons of the keto diet:

The downsides of the linear system are:
Severe constipation.
Feeling sick.
Digestion problems.
Vomiting.
Bad breath (due to ketone bodies produced by the body).
kidney stones.
Cramps in the legs.
Osteoporosis.

Pros of the keto diet:

Quick weight loss.
Improve body activity.
Not feeling hungry.
Feeling of an upset stomach.
Feeling of fatigue and exhaustion.
It improves good cholesterol and lowers bad cholesterol.
Good for high insulin patients (type II diabetes) and insulin resistance patients.
Treatment for epilepsy.
Cancer protection (because cancer cells mainly feed on sugar).

Tips for followers of the keto diet:

Consult a dietitian or doctor before starting this diet as an original treatment regimen, and monitor body changes monthly with them.
Take vitamins (nutritional supplements) to make up for the body's lost abstinence from taking vitamin sources.
Drink 2 to 4 liters per day of water to maintain a healthy urinary system.

Types of keto diet:

There are 4 types of the keto system:

1- The basic (standard) ketogenic system: It depends on eating 75% fat, 20% protein, and 5% carbohydrates from indirect sources (such as cheese and vegetables).

2- Periodic ketogenic system: It depends on following the basic keto system for 5 days a week, while high carbohydrates are taken two consecutive days of the week.

3- The targeted ketogenic system: It depends on following the basic keto system, with starch intake before exercising only.

4- High protein ketogenic system: Food percentages are 60% fat, 35% protein, and 5% carbohydrates.

Benefits of a protein diet rich in low-carb keto diet for heavy weight loss:

Very useful for diabetics as there is less blood glucose.
Beneficial for Alzheimer's patients as ketones stimulate memory.
Good for heart patients.
Useful for some chronic headaches.
Effective in eliminating glucose-dependent cancer cells.
Effective in cases of ovarian cyst in women.
Effective in cases of Parkinson's and epilepsy.

Keto Diet Diet Damages:

May cause kidney stones.
Lack of minerals and vitamins.
Constipation.
Feeling of constant fatigue.
Drought.
Headache and feeling sick.

What are the ways to overcome the side effects of the keto diet

When starting the application of the keto diet, a person feels some side effects due to a decrease in blood glucose and an increase in the activity of ketones. This condition is known as keto diet and it is possible to reduce the appearance of its damages with some advice:

Drink enough water per day for at least 3 liters.
Adding more amounts of table salt to eating more than usual.
The diet of the keto diet begins at least three days.
Breakfast is with small amounts of starches at first.

Tests before starting the keto diet

There are some tests that must be followed by those who decided to follow the ketogenic regimen, or the so-called keto diet is a protein-rich, low-carb diet regimen. The tests are as follows: