Many of us believe that fats can destroy your diet. So can a meal plan that is high amounts of fat help you lose weight?
Yes, if the research surrounding the ketogenic diet should believe. Known as the Fat -causing diet is a combination of high fat, sufficient protein and low carbohydrates that change the way energy is used in the body. HealthFyme Higher Nutritionist Neha Jain explains how it works. “This diet works extremely well for those people who have hit a weight loss plateau and want to change their metabolic system. As the body ends up using fat stocks for energy, it helps you become poorer,” he says.
Designed in 1924 by Dr. Russell Wilder in Mayo Clinic, the ketogenic diet is a meal design that includes high fat (up to 70-80%), moderate protein (15-30%) and low carbohydrate (5-10%). Lower carbohydrate intake forces the body to use fat – instead of glucose – for energy. This process leads to a high level of ketones – acids made when the liver breaks fat for energy – in the bloodstream. Ketones are the preferred source of fuel for the body, especially the brain. Their presence can change the metabolism of the body, remove it from burning glucose to fat burning.
But before the butter is broken, you know that. The ketogenic diet, referred to as a “diet of KETO”, includes the consumption of high amounts of “good” fats, such as nuts, seeds, avocado, olives, vegetable oils and fish. Consuming good fats and few carbohydrates leads to cell regeneration, reduced inflammation and weight loss.
The benefits of a kept diet
The benefits of a ketogenic diet are multiple:
1. The weight loss accelerates
Low carbohydrate diets are known to lead to faster weight loss without feeling hungry or measuring calories strictly. A 2014 study conducted by the National Institutes of Health found low -carbohydrate diets more effective for weight loss and reduce the risk factor of cardiovascular risk than low fat diets. The diet also promotes the loss of abdominal fat. The belly is the most dangerous part in the body to store fat.
2. Improved cognitive function
A report published in The physiology journal A high-sugar diet was associated with omega-3 fatty acid deficiency with lower cognitive scores and insulin resistance. The ketogenic diet leads to positive changes in the metabolism of brain energy due to the partial replacement of glucose as primary fuel.
3. Decreased metabolic syndrome and heart disease
Research has shown that a ketogenic diet can prevent metabolic syndrome. A 2012 study published in The American Epidemiology newspaper He revealed that low carbohydrate diets are more effective in reducing certain risk factors of metabolic and heart disease than low -fat diets.
4. It can act as a natural cancer treatment
Research has shown that the solution for cancer treatment can regulate the metabolic functions of the body. Removing carbohydrates from your diet, the kettle, can exhaust the cancer cells of their energy supply and prevent them from spreading.
5. Reduces risk for type 2 diabetes
Carbohydrate cutting helps people with type 2 diabetes because carbohydrates are converted into blood sugar and can, in large quantities, cause blood sugar spikes. The ketogenic diet, high in fat and low in carbohydrates, may potentially change the way the body stores and uses energy, relaxing the symptoms of diabetes
6. May reduce food wishes
One of the most discussed about the benefits of the KETO diet is the fact that consuming less carbohydrates and healthier fats and proteins satisfies all your wishes – as ghrelin, the “hungry hormone”, is disabled. The diet activates body saturation hormones and allows you to stay longer without having to snack.
The risks
Along with the benefits, a KETO diet also comes with some dangers:
1. You may feel tired and irritable
Ketogenic diets can lead to influenza influenza, a side effect that translates into fatigue and irritability. A 2007 study published in The American Dietary Union Magazine He revealed that blood ketone levels are directly related to the feelings of fatigue and the highest perceived attempt during exercise in adults overweight in low carbohydrate diets.
2 can lead to ‘brain fog’
Staying on a KETO diet for a long time leads to metabolic displacement of the body. This can make you sluggish and moody and may lead to not being able to focus and think clearly. This happens more if you drastically reduce your carbohydrates, so avoid this at all costs.
3. Your lipid profile may change
If you include large amounts of saturated fat in your diet, it may adversely affect your blood lipid profile. Cholesterol levels tend to increase if you choose unhealthy fats. Avoid this trap by choosing healthy fats.
4. The shortcomings of micronutrients is another possible fall
A low carbohydrate diet is usually missing from micronutrients, including thiamine, folic, calcium, iron, potassium and magnesium-this is due to the fact that carbohydrate intake is limited. Ignore this problem by taking a high quality multivitamin.
5. A state known as Ketoacidosis
If the level of ketones in your blood escapes control, it can lead to ketoacidosis. The level of blood pH drops, creating a high vision environment, which can create a serious risk of health for diabetics.
6. It can lead to muscle loss
Like any other diet of reduced temperature, a ketogenic diet is catabolic, which means it can lead to muscle loss. This is as you consume less energy and your body is based on other tissues – such as protein – to serve as a source of energy. If accompanied by intense exercise, it can cause further muscle distribution.
Neha warns that people should not be stuck with a ketogenic diet for a very long time. “Factors such as age, gender, level of activity, body weight and genetic mood is important and it is best to consult an expert on a balanced diet plan,” says Jain.
