One of the most popular last years of nutrition trends is the ketogenic diet or, more correctly, ketogenic diet.
However, before proceeding with any diet plan, it is important to know what you may have to deal with.
What is Keto diet
Simply put, it is a high -fat, low carbohydrate and moderate protein content diet. This puts your body in a state of zest. When your diet lacks carbohydrates, but is high in fat, your liver creates ketones.
These are substances that are produced when the body breaks down fat for energy. The process of ketosis metabolizes fat to provide energy, which means you burn fat rather than carbohydrate to get energy. As a result, you may lose pounds of fat burning, as your body is in fat burning mode.
Keto Diet: Possible side effects
It sounds like a diet with benefits, right? Certainly, this diet can be immediately for some people, but there is no way to avoid difficult to move from your current diet to a ketogenic diet. This can lead to some unwanted side effects.
When you stop eating carbohydrates and replace them with fats and protein, the body needs time to adapt to the changes. This can take from days to weeks. You may notice brain fog, fatigue, muscle cramps, diarrhea and nausea. The consumption protein It will keep you full for more time. But this in itself will not prevent the discomfort you may feel until your next meal. The lack of carbohydrates can cause your blood sugar drop down and make you feel too much.
In addition, you may also be hungry and notice that you have a great desire for carbohydrates. This is because your body will try to adapt to the new diet.
Also, don’t be surprised if your breathing starts to … change. Acetone, one of the ketones produced in the ketogenic diet, can make your breath smell like nail polish. Experts also warn of “other possible side effects that will need monitoring”. Note that “their timely detection can prevent diseases such as urinary tract infection or stones in the bladder, as well as weaker bones (osteopenia, osteoporosis precursor). ”When you do not eat enough carbohydrates and take too many fats and proteins, you may find a lack of calcium in your bones. Increase the risk of kidney stones due to increased kidney pressure.
Keto Diet: Which foods are allowed
Vegetables
-lettuce
-cabbage
-Gree
-Bok choy
-celery
-eggplant
-buts
-Man
-radishes
-groom
–
–
-broccoli
-Brussels sprouts
-cauliflower
-cucumber
-fennel
— Next beans
-peas
Meat, poultry and fish
-eggs
-buch
-chicken
-hunting
–
-pork
-calf
-bacon
-Hot-Dog
— organic organ (liver etc)
– Ruka
—lipple fish
— white fish
-cava
-standing
-Mydia
-octopus
-Trave
-hthenes
-Garks
–
-corn-blind
-ham
-sect
–
–
-turkey
-chorizo
-pepperoni
-salami
–
-Mortad it
Dairy
-New cheese
-Mozzarella
-brie
-Camber
–
–
-Cheddar
-Parmesan
-butter
-st
-slice
–
-Hye cottagery
-yoghurt
-Macarpone
—Crotta
Other foods
— seafood
-mayonnaise
-mustard
-vinegar
-Supported herbs
-spices
-soft drinks
-coffee
-tea
-We have
-nuts
–
— macaroni cafes
–
–
Keto Diet: What to watch
Ketosis is generally considered to be safe for most people. However, it can lead to some side effects, especially at first.
Ketosis is a natural part of metabolism. It happens either when carbohydrate intake is very low (as in a diet), or when you have not eaten for a long time.
Both of these conditions lead to reduced blood insulin levels, which “obliges” the body to release fat from your adipocytes to find the energy it lacks from diet. When this happens, the liver is filled with fat, which converts much of it into ketones.
During ketosis, many parts of your body burn ketones for energy instead of carbohydrates. This includes much of the brain.
However, this is not the case immediately. The body and brain need time to “adapt” to the new state of pumping energy by burning fat and ketones, instead of carbohydrates.
Sources: popsugar.com / medicalnewstoday.com / dietdoctor.com