Diet
Keto diet - benefits and harms
There are many dieting systems that we hear about recently, and each
system has its advantages and disadvantages, and we will shed light on one of
the most prominent dieting systems recently, which is the Diet Keto.
What is Keto diet?
It is a system based on consuming fats versus reducing carbohydrates, as
reducing carbohydrate intake and replacing them with fats will further assist
in the burning process.
The idea in this diet is to reduce carbohydrates by a large percentage
so that they are not less than 50 g per day, and after a few days have passed
following this system, the body will not find the fuel it needs and the amount
of blood sugar that carbohydrates provide.
Thus, the body begins to use the fat and protein to obtain the energy it
needs, thereby burning a greater amount of stored fat, thus the body loses a
large percentage of the fat.
But it is not recommended to follow this diet except under medical
supervision and for a short period so as not to affect health negatively.
Allowed and forbidden in the keto diet
Healthy fats are red meat, poultry, eggs, and fish. The system also
includes eating butter and various types of cheese, but with limited
proportions, in addition to low-crab vegetables such as leafy vegetables such
as cabbage and spinach.
You can also eat nuts and fruits and add olive oil or coconut oil to
food.
In contrast, the system is based on not eating rice, pasta, wheat, corn,
potatoes, and sugars like candy, soft drinks, unnatural juices, dried and
canned fruits, ice cream, and others.
How to follow the Keto diet?
There is no calculation and amount of food that an individual consumes
during the Quito system. If he feels hungry, he eats what he desires from the
previously mentioned items, and avoids contraband.
It is preferable to divide foods into three meals so that each meal
varies and contains the permitted nutrients.
With this system, you should drink 8 cups of water daily, and you can
also drink tea and coffee, but without adding sugar to them.
Keto diet damage
As with any dieting system, there is a group of damages that may be
caused to who follows this system, and it is represented in:
The feeling of fatigue:
Especially in the first period of following the system, because the body
tries to cope with the alternative energy source, as it depends on fat instead
of carbohydrates, so it is advised to drink a lot of water to overcome the
feeling of fatigue.
Hunger quickly:
Because foods that contain fiber and that you refrain from eating are
able to bridge hunger and a feeling of satiety for a longer period, and for
this, it is advisable to eat leafy vegetables allowed in the system to curb
appetite as long as possible.
Some health problems:
As a result of eating lots of fats, the chances of developing heart
disease may increase, and to avoid this, a balance must be struck between the
permitted foods that we eat throughout the day, so that the percentage of fats
on proteins or other foodstuffs does not increase in the three meals.
Also, you should eat vegetables mainly in every meal in exchange for
reducing the amount of fat.
