Keto Diet - The Complete Beginner's Guide for 2019

The shocking truth about the ketogenic diet , here you will know what is the side effects of this diet and how to fix them #ketogenicdiet #diet #loseweight

The ketogenic diet, or the keto diet, has become one of the most common types of diet in recent years. The reason for all this attention may be the attention given to his departure from the norm in dietary rules through his dependence on fats as one of the basic components of daily meals. Below is an illustration of five important inquiries about this diet.

What is a ketogenic diet?

The ketogenic system, in short, is a high-fat, low-carb diet, in which meals generally consist of 70-80% fat and protein 15-25%, while carbohydrates make up 5-10% of them. In the most severe types of this diet, fats make up 90%, protein 8%, and carbohydrates only 2%.

How does this diet work?

The basic idea behind the ketogenic system is to shift the body from the state of carbohydrate metabolism to fat metabolism, thereby shifting the body from relying on carbohydrate glucose energy to using the energy of ketones caused by breaking down fats. This metabolic process needs to follow this system for several days.

Diets rich in carbohydrates and protein lead to the body producing higher levels of insulin and storing larger amounts of fat. However, when switching to a fat-based diet, the metabolism changes so that the level of insulin does not rise when eating, and fat storage stops. As the carbohydrate stores begin to deplete, the liver begins producing ketones to meet the energy needs of the body.

Does this diet have health benefits?

Research on the ketogenic system is still in its infancy, but initial studies have shown that it can benefit patients with type 2 diabetes and those who suffer from excessive obesity, as it leads to stable levels of sugar and insulin and reduces the need for insulin and other drugs in the first category, as it contributes to Speed ​​up the metabolism and weight loss of the second.

Some other studies have also shown the benefit of this diet for people suffering from neurological diseases, such as epilepsy and Alzheimer's.

Does this system have any health risks?

It is difficult to predict how the body will respond to any dietary change, especially if it is radical. But recent studies have shown that some people may experience side effects, such as muscle cramping, a change in bowel movement pattern, bad breath, and energy loss. The long-term effects of the ketogenic system are still unknown, but it may not be appropriate for people with kidney or liver problems, low weight, or those who lose weight easily, so they should consult a doctor before applying it.

What foods can be eaten and which ones should be avoided in the ketogenic system?

The ketogenic system relies on fats, so it is important to know that its meals are based on beneficial fats, which are monounsaturated fats, which are available in foods such as avocados, eggs, fatty fish and some unsaturated oils such as olive oil, nuts, and seeds. You should focus on consuming fresh, untreated healthy foods and drinks and avoiding processed and processed foods that are rich in saturated and trans fats.

Foods that can be eaten:

Dairy products: creamy types of butter, cream, cheese, and yogurt
Oils: olive oil, coconut and avocado
Nuts: almonds, nuts, and hazelnuts
Seeds: chia seeds, sesame, and pumpkin
Fish and seafood: salmon, tuna, mackerel, shellfish, mussels and squid
Red meat and chicken, and it is allowed to eat fatty pieces of these meat in specified quantities.
Low starch vegetables: tomatoes, onions, capsicum, broccoli, mushrooms and leafy vegetables
Berries, blueberries, blackberries and strawberries

Foods to avoid or limit:

For fruits: Avoid eating fruits, except for berries and strawberries
Root and tuber vegetables: potatoes, carrots, and parsnips
Legumes and Beans: Chickpeas, Dried Beans, Black Beans, Lentils, and Peas
Cereal products: bread, rice, pasta and breakfast cereals
Sugary or sweetened foods and drinks: candy, cake, ice cream, soft drinks, artificial sweeteners and sweetened sauces
Treated or refined oils: vegetable oil, sunflower, sesame and corn
Low-fat products because they are processed products

Before thinking about following a ketogenic diet, or making any significant change to your eating habits, it is important to consult a doctor or dietitian to make sure the diet is appropriate for the health needs of the body.

Now that we know what the ketogenic diet is, you must know the truth that no one will tell you about the damages of this system

Keto Diet Side Effects: Is the keto diet worth the effort?

The keto diet is very simple! Keto, the best and most effective weight-loss regimen, just lower your carbohydrate consumption and increase your fat intake.

As is customary when making a fundamental change to the diet followed by some, it is possible that a severe reduction of carbohydrates in the keto diet increases the chance of you being exposed to short and long-term side effects - some of these symptoms can be treated with slight modifications to the system and others that do not .

To clarify the dangers of following a keto diet, we should take a closer look at the expectations than following this diet. In this article, we will shed light on the many side effects of following this diet and ways to prepare for it and take the necessary changes to get the optimum results.

Side effects of the keto diet

The keto diet leads to certain changes in the body that can be positive or negative. Depending on several factors, such as health status, level of activity, and treatment, you may be at greater risk from harmful side effects from this diet.

Although the potential risks from following this diet are minimal and unimportant to most people, some are vulnerable to developing long-term side effects, which makes this diet unhealthy for them.

To be able to understand this information, let's work on splitting the side effects of the keto diet into three categories:

1- Short-term and treatable side effects.

2- Possible side effects of people with special cases.

3- Possible side effects in women.

Short-term side effects and how to treat them

In this section the most common difficulties and complaints will be posed to those who follow the keto diet. In most of these cases, it is easy to deal with and eliminate them completely

Fight to continue the keto diet

It may be difficult for most people to stick to the keto diet (at first), due to the fact that it is completely different from the ones they are used to. In one study of this diet, for example, dieters were unable to continue until the end of the study.

Unfortunately, following a diet, reaping its results, returning to previous eating patterns, and gaining weight again again is very common. To prevent you from falling into this trap or so-called regression effect, try looking at this new diet from a long-term perspective.

Can you follow and stick to your diet without adding stress to your life? Can you control your food rations and keep the results for a longer period of time?

We have found that the opportunity to stick to the diet will increase dramatically when 
(1) you learn the main principles of changing the body structure and using it to comply with your decisions 
(2) changing your eating and eating habits in ways that facilitate your commitment to your diet.

Feeling of extreme hunger and open appetite

You may feel hungry and craving unhealthy foods like french fries, ice cream, etc. when you start to cut back on carbohydrates.

To help you combat this craving for unhealthy foods, try the following strategies:

  1. Keep drinking plenty of water throughout the day.
  2. Eat protein-rich meals at the beginning of the day (containing more than 20 grams of protein).
  3. Add some foods that contain triple glycerides oil (MCTs) to your morning drink.

Make sure to provide keto diet snacks on hand to help you resist purchasing unhealthy foods available.
Try some of your favorite food substitutes for the keto diet such as ice cream, pizza and pasta.
Make sure to meet your daily protein and calorie needs, since eating the right amount of protein and calories is very important in maintaining vitality and activity throughout the day. If you need help figuring out how much fat and protein you should eat, try using a special keto calculator.

The resulting bad breath when following a keto diet

A few days after you start your ketogenic diet, you may notice a strange smell from your mouth that resembles the smell of very ripe fruit or nail polish remover. This smell is one of the unfortunate side effects of the ketogenic state in the body causing acetone secretion (i.e. the main ingredient in nail polish remover). As a substance, its production is a by-product of ketones production. Unfortunately, your body cannot drain acetone, except with the air out of your mouth while breathing.

Although this may alienate some individuals, it is a clear positive sign that you are reaping all the benefits of keto and ketogenic status. During the production of ketones in your body, it will become more efficient in generating and using the bodies of ketones that convert energy, beta hydroxy-bibutite and ethyl acetate acetate, which will help reduce acetone levels and restore normal mouth odor as before.

In this period when your body gets used to the ketogenic state, be sure to chew a refreshing gum or use a refreshing spray during the day to improve your breath (if you suffer from it).

Mild dehydration

The ketogenic diet affects low levels of glycogen and insulin, two important factors in the body that help retain water and minerals in the body.

This is the main reason why weight loss is so fast during the first week of a ketogenic diet, as reduced carbohydrate consumption causes a decrease in the levels of glycogen and insulin, causing weight loss as the body gets rid of large amounts of water trapped in the body.

Therefore you should pay attention to the amount of fluid and minerals consumed, in order not to face symptoms such as dizziness, nausea, cramping, headache, digestive problems and other symptoms of keto flu. Fortunately, these symptoms can be avoided by drinking large amounts of water and taking mineral supplements.

Loss of mineral elements from the body

Rapid loss of water from the body usually accompanies the release of sodium and potassium at higher rates than usual during the period of habituation to the keto diet, and this may cause fatigue, dizziness, headache, constipation and cramps.

To make up for the decrease in potassium in your body, be sure to eat avocado and leafy vegetables like spinach on a daily basis. To raise sodium levels as well, add unrefined table salt to meals and to drinking water. Ketogenic dieters suggest getting at least 5 to 7 grams of unrefined salt per day (1- 1.5 teaspoons per day) during the first week of a ketogenic diet.

Magnesium is another mineral that can make the transition to a ketogenic diet much easier. Although you will not lose magnesium while limiting carbohydrates, many of us suffer from a deficiency in its levels anyway. Add some pumpkin seeds, almonds and spinach to your diet to get the right dose of magnesium.

To help you meet your magnesium and potassium needs, you can also take magnesium glycate supplements and potassium gluconate.

Recommended dosages of minerals to prevent side effects:

5 to 7 grams of unrefined salt per day
3,500 mg per day for people over 16 years old
For men: 400 mg per day
For women: 310 mg daily
Vitamin and mineral deficiencies

The ketogenic diet excludes many common foods that are good sources of vitamins and minerals, so you may run the risk of a slight deficiency in micronutrients if you are not careful.

The most common micronutrient deficiencies in a ketogenic diet include:

Vitamin H.
Vitamin D

To avoid such a shortage, be sure to eat a variety of foods suitable for the keto diet of meat, poultry, seafood, dairy products, eggs, and vegetables. Some foods rich in micronutrients that support ketones include eggs, low-carb vegetables, seafood, and organic meats such as beef liver.

Digestive problems: diarrhea and constipation

With a significant increase in the percentage of fats and a decrease in carbohydrates, some individuals may experience diarrhea or constipation, and this is a common symptom in the first week of a ketogenic diet that gradually fades with time.

However, if your digestive issues do not improve a week after the start of the diet, try one or more of the strategies below that suit your condition:

Drink plenty of water. Dehydration can cause major changes in the health of the digestive system, so be sure to drink plenty of water.

Eat more minerals. If you don't get your mineral needs, your risk of constipation and diarrhea will increase, so try to compensate for the mineral elements by consuming avocado, low-carb vegetables, and salt.

Add probiotics and fermented foods to your diet. Probiotics is a great way to restore the health of your digestive system. Try to get a dose of probiotics from raw sauerkraut, raw kim chi, or from a probiotic dietary supplement.

Eat more fiber. Because the ketogenic diet limits the amount of carbohydrates and increases the percentage of fats in diets, some people neglect to eat vegetables, so eat more vegetables with low carbohydrates, to get more fiber that contributes to the formation and excretion of waste from your body.

The use of digestive enzymes. If you have trouble digesting fats or proteins, you may end up with litter in the form of soft, smooth stools with a different color. In this case, it is best to try to take a digestive enzyme supplement that contains bile, lipase and protease yellow.

Perform an allergy and intolerance test. It is best to examine the sensitivity and intolerance to items such as (wheat, eggs, fish, dairy products, nuts, peanuts, shellfish, soybeans, and night vegetables), so do not eat them for an estimated period of (3-4 weeks). If you notice positive changes and want to reintroduce these foods back into your diet, start with one food and then another gradually, and monitor your body. If you are comfortable, go to the next stage. If you do not feel comfortable after eating a certain food, then you are likely to suffer from Allergy or intolerance to this type of food.
Possible side effects of ketogenic diets in certain cases and towards certain medications
Having mentioned the short-term side effects of a ketogenic diet and how to avoid / treat it, let's take a look at the effects of ketogenic diets for people with certain conditions.

Low blood sugar levels for diabetics

The keto diet is based on a significant reduction in carbohydrates, so it is necessary for those who take blood sugar lowering drugs or have type 1 or type 2 diabetes consult a doctor before making such an important nutritional change. When following a low-carb diet, medication doses and treatment plans should be reviewed, as well as carefully monitor blood sugar levels.

For more information on how a ketogenic diet affects diabetics:

The first type of diabetes and keto diet
Keto diet and insulin resistance
How to naturally lower blood sugar
Ketoacidosis for type 1 and type 2 diabetes patients
Ketoacidosis is a serious problem and may become fatal, yet it is preventable (in most cases). This problem occurs when blood sugar levels and ketones levels are high at the same time. As a result, common symptoms of ketoacidosis such as vomiting, abdominal pain, dehydration, increased blood sugar, hypotension, tachycardia and drowsiness can occur.

Symptoms of ketoacidosis often occur when a person with diabetes (type 1 or type 2) does not monitor blood sugar levels, so the best strategy for prevention in the short term is to monitor blood sugar levels and take diabetes medications when necessary.

You don't have to worry about developing ketoacidosis in the future, you can totally avoid ketoacidosis by making simple lifestyle adjustments and sticking to a treatment plan that suits you. 

After we know the benefits and effects of keto, we still have one question: Is the keto diet safe in the long and short term? Let's look at the results of some research to see if we can find a clear answer.

According to current data and research, a high-fat, low-carb diet can boost weight loss faster compared to a traditional low-fat diet, or even follow a Mediterranean diet. However, this does not confirm to us how safe a keto diet is.

Upon looking at the research concerned with studying other cases, we see that the data indicates that the keto diet may have a positive impact on many important health indicators, providing convincing evidence of its safety. For example, the effect of reducing carbohydrates on triglyceride, cholesterol and blood sugar oils, glycated hemoglobin and blood pressure has been observed. However, most of these studies are no more than six months old.

The only evidence we can find for a safe keto diet is one 12-month trial, in which researchers found that adults who were overweight with high glycated hemoglobin and had followed the keto diet experienced a decrease in their rate later, lost more weight, reduced weight, Of their medication use more than those who followed a system that contains moderate carbohydrates and low fat and restricted in terms of calories.

For information about the safety of following a keto diet for longer than one year, we must see success stories and case studies, which show a large number of people who have followed the keto regime for several years or even decades without any health problems.

The bottom line? The keto diet is safe.

Despite all this convincing evidence, it is still possible to follow a keto diet in a way that could harm your health. The secret to a healthy and safe diet has more to do with how you plan to follow this diet based on your needs and goals and less related to your actual diet.

In general, here are the four features that healthier, safer and more effective diets share:

It helps you shape your body structure the way you have always dreamed of.
It gives you your micronutrient needs.
It improves your overall health and safety.
It provides you with a nutritional approach in which you can maintain your results in addition to your long-term health and safety.
If your diet - regardless of whether or not it is suitable for keto - does not meet these four criteria, it is best to make adjustments to it before it is harmful to your health.

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The shocking truth about the ketogenic diet , here you will know what is the side effects of this diet and how to fix them #ketogenicdiet #diet #loseweight

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