It is advertised as a weight-loss concern, but this diet plan is actually medical consumption adjustment that comes with serious risks.
Should You Try The Keto Diet?
A ketogenic diet known as Keto diet is a newly introduced low carbohydrate, high-fat diet which gets more calories from protein and fat and less from carbohydrates. You cut back most on the carbs that are easy to digest, like sugar, soda, pastries, and white bread.
“The diet aims to force your body into using a different type of fuel. Instead of relying on glucose-based sugar that is mainly from carbs, the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat.”
What do you eat?
As a high fat required diet method, exercisers must eat fat daily that might look like to consume 165 grams of fat, 40 grams of carbs, and 75 grams of protein in a 2000 calorie meal. Some healthy unsaturated fats are necessary on the keto diet- like nuts (almond), seeds, avocados, and olive oil. But saturated fats like butter or coconut are encouraged in high amounts.
Protein is part of the keto diet, but it does not typically discriminate between lean protein foods and protein sources high in saturated fat like red meat. Our body needs a healthy source of sugar from fruits and vegetables. From Keto concerns, all fruits are rich in carbs, but you can have certain fruits like blackberry and cranberry in small portions. Vegetables are restricted to leafy greens such as kale, Swiss chard, and spinach, cauliflower, broccoli, asparagus, and celery. A cup of chopped broccoli has about six grams of carbs.
- 50g Protein
- 1g Fat
- 0g Carbs
- 230 Calories
- 45g Protein
- 0g Carbs
- 29g Fat
- 472g Calories
- 7g Protein
- 0g Carbs
- 5g Fat
- 80 Calories
- 12g Fat
- 21g Carbs
- 0.5g Fat
- 15g Sugar
- 1g Protein
What do you drink?
Water is the perfect drink that increases metabolism, especially hot water. Serving size of coffee or tea won’t ruin your keto diet schedule, but the carbs can be stacked up if you consume multiple times a day.
Risks of Keto diet
In this mutual guide, it has numerous risks. The high consumption of saturated fat could increase the risk of heart disease. Dr. Mac recommends that you keep saturated fats to no more than 7% of your daily calories consumption, and indeed, the keto diet is associated with an increase in bad LDL cholesterol, which is also linked to heart disease。
Liver problem: With so much fat to metabolize, the diet could make any existing liver conditions worse.
Kidney problem: The kidneys mainly help to metabolize protein, and the keto diet may overload them. The recommended intake for protein averages 46 grams per day for women, and 56 grams for men.
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