Following a diet to lose weight requires knowing everything about it first, and because the keto diet is one of the most popular diets recently, we offer you all the information about it.
There are many dieting systems that we have heard about recently, and each system has its own advantages and disadvantages. We will shed light on one of the most popular dieting regimes recently, which is the keto diet.
What is the keto diet?
It is a system based on eating fat versus reducing carbohydrate intake, as reducing carbohydrate intake and replacing it with fat will help more in the burning process.
The idea of this diet revolves around reducing carbohydrates by a large percentage, to less than 50 grams per day, and after a few days of following this system, the body will not find the fuel it needs from the amount of sugar in the blood usually provided by carbohydrates.
Thus, the body begins to use fat and protein to obtain the energy it needs, burning a greater amount of stored fat, and thus the body loses a large percentage of fat.
But it is not recommended to follow this diet except under medical supervision and for short periods so as not to affect health negatively.
Dos and don’ts on the keto diet
You can eat healthy fats found in red meat, poultry, eggs and fish. The diet also allows eating butter and different types of cheese, but in limited proportions, in addition to low-carb vegetables such as leafy vegetables such as cabbage and spinach.
You can also eat nuts and add olive oil or coconut oil to food.
On the other hand, the system prevents eating rice, pasta, wheat, corn, potatoes, sugars such as candy, soft drinks, unnatural juices, fruits in all their forms, including dried and canned, ice cream, and others.
How to follow the keto diet?
There is no specific account or amount of food that is recommended to be eaten during the keto diet. If he feels hungry, he eats what he craves from the items mentioned earlier, and avoids prohibitions.
It is preferable to divide foods into three meals, so that each meal is varied and contains the allowed nutrients.
With this system, you should drink 8 glasses of water per day, and you can also drink tea and coffee, but without adding sugar to them.
Disadvantages of the keto diet
There are a number of damages to those who follow this system, and they are:
feeling tired
Specifically in the first period of following the system, because the body is trying to adapt to the alternative energy source, as it relies on fats instead of carbohydrates, and therefore it is recommended to drink a lot of water to overcome the feeling of fatigue.
get hungry fast
This is due to abstaining from foods that contain fiber, which are able to fill the hunger and feel full for a longer period. Therefore, it is recommended to eat leafy vegetables allowed in the system to curb appetite for as long as possible.
Other health problems
Excessive intake of fat increases the risk of heart disease. In order to avoid this, a balance must be achieved between the allowed foods that we eat throughout the day, so that the percentage of fat on proteins or other nutrients does not increase in the three meals.
Vegetables should be eaten mainly at every meal in exchange for reducing the amount of fat.