Good Lifestyle

The rise of theKeto diet is difficult to neglect. From Keto Cruises to the ranges of keto-convivial products from food manufacturers, it seems that everyone knows someone who kissed Keto's lifestyle.

With suchPopularity boomMany diesters are turning to the Internet and social media for Keto's inspiration. However, there may be conflicting and confusing information about what this diet really leads to, which leaves some people who are asking for: "What's really the Keto regime - and is it safe? "

What is the Keto regime?

For starters, the Keto diet is more than eating unlimited amounts of bacon, eggs and cheeses - despite what some Instagram accounts would be believers.Ketoalso called thecetogenic regime, is a way to eat that allows the dieting to enter a state of ketosis. When you are in ketosis, your body breaks down the fat stored in molecules called cetones released in your blood and rinsed in your urine. Cetosis occurs when your body moves from the combustion of sugar and carbohydrates to store stored grease.

In order to enter this metabolic state, the diet consists of fat and veryFoods Low-Carb. Cedrina Calder, MD, a preventive doctor based in Nashville, explains that most people of ketosis aim to stay less than 20 to 50 grams of netcrab Total for the day, although the specific tolerance of carbohydrates varies from one person to a person on the part of a number of factors, including the level of activity. When you calculate the net carbohydrates, take the total number of carbohydrates and subtract the amount offiber and sweet spirits, like those who do not have the same impact onblood glucose like other carbohydrates.

For reference, an average apple has more than20 net carbohydrates, which would complement the daily limit for many ketopaths, which would make ketosis difficult to maintain.

"This scheme is very difficult to maintain in the long term for the average person," Dr. Calder said. "For the average patient, I advise them to choose a healthy model to eat that they can support rather than focus on a temporary regime."

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The results of the Keto weight loss can be striking and fast

With as many restrictions, it may seem surprising that Keto has gained as much traction as possible. Like many recent phenomena, everything goes back to a cause: social media.

Instagram boom, blogs and other photo sharing sites led to more images of circulating transformation that seems seemingly previously. And the Keto regime is a primary candidate to quickly produce notable results, making it a basic food for the famous Hashtag Instagram #Transformationdayday.

"Recently, more and more people learn about the Keto regime - not necessarily for a long-term solution, but just to start their weight loss," said Gabrielle Mancella, RD, who says that Less one third of her daily patients inquire about keto.

When you enter the ketosis, the switch to burn the stored grease creates a diuretic effect, which allows people to lose weight of water quickly compared to other diet methods. This can make progress and feel quickly at first.

How to enter cetosis

When you enter a state of ketosis, many people feel the symptoms called "Ceto influenza. "Although not a real influenza, the transition period can cause headaches, nausea, weakness, muscle cramps, difficulties in focusing, constipation or diarrhea. These symptoms can be caused bydehydration,withdrawals from sugar, or an imbalance ofelectrolytes-All current effects of switching to ultra-low-carbs speed.

For many people, Keto flu is enough to convince them to give up this way of eating. But if you go out, the symptoms of the flu are usually in about a week. Diet people can avoid or reduce the symptoms of keto flu by drinking enough water, looking for electrolytes and gradually reducing their carbohydrate consumption.

Once in a sustained state of ketics, many diesters report reinforced mental clarity and improved global well-being, in addition to weight loss. However, there has not been a lot of research yet to determine if these results are an inherent line of the diet. Dr Calder said more research is needed to understand the long-term effects of the keto regime.

To check if you are in ketosis,pharmacy bands can detect the presence of ketones in the urine.

The disadvantages of keto

Although weight loss can be fast, the Keto diet also has potentially serious disadvantages.

"To be in a state of ketosis can be dangerous for people with renal disease orDiabetes, especially type 1 diabetes, "says Dr. Calder." I would not recommend it either for people with unhealthy relationship with food. Restrictive regimes may aggravate this relationship. "

Because the success of the keto depends on the reduction of foods that do not correspond to the ultra-Low carbohydrate dietIt is not a diet for people who love frequent trichie days or small daily indulgences, explains Morsella. After eating enough carbohydrate that your body leaves ketosis, the whole process must start back to the state of combustion of fat.

"This puts a huge strain on the body and, in turn, is this dangerous for weight loss goals," says Morsella. "The main source of energy of the brain is carbohydrates and when we limit that, we all affect our other body processes."

Although it has said that in healthy adults, Keto is generally safe because the body is able to self-regulate ketone levels by rinsing the excess of urine, Mincella added that people Diet become approaching Ceto with caution.

"If not done correctly, this diet can cause ravages about our body," she says. "As a society, we turned to a culture of restriction and extreme in order to obtain unrealistic beauty and beauty standards without taking into account the long-term consequences."

Knowing restrictive nature, some people are turning to the Keto regime as a quick solution before an event they want to fall some pounds quickly. Even this can, however, have involuntary consequences.

"Anyone who begins a Keto regime should know that once they stop the diet, they are likely to resume weight if they do not pass to a healthy diet," said Mr. Calder.

What do you eat on a Keto diet?

The Keto regime itself has no required meals. The only goal is to stay under your net carbohydrates allocated every day, so there is a lot of variation in how people choose to follow the diet.

Generally, commonly eatenKeto Diet Foods Including meat, eggs, fatty fat and low carbohydrate vegetables, which helps to increase your fat intakes to help maintain satiety without exceeding carbohydrates. You should target 70 to 80% of your daily calories to cause from 20 to 25% of the protein and 5 to 10% of carbohydrates to maintain ketosis.

"A high diet in unhealthy fat increases the risk of heart disease," says Dr. Calder, explaining that if someone chooses to continue the keto regime, they should choose to eat lean proteins, low dairy products In fat and healthy fats, including walnuts, nut butters, seeds, lawyer and healthy oils.

Upcoming planning can be the key to success on the keto diet to avoid falling into the trap of eating carbohydrates out of convenience. Although there are certainly many options when restoring restaurants, the maintenance of Ceto without plan can be a disaster recipe.

"I finish anyone who is new in concepts, including the control of portions, the meal trainer, grocery races, exercise and, including, but not limited to, even cooking their own meals, Because this scheme will probably be detrimental to their long-term health, "Morsella said.

Is Keto for you?

When it comes to losing weight, Dr. Calder explains that all schemes have the same end objective: create acaloric deficit.

"If your goal is a weight loss, you do not need to be on a Ceto regime to achieve it," said Dr. Calder. "You can create this deficit by modifying different modifications to your diet and your eating habits, as well as physical activity." It suggests that the average person considers a balanced and healthy cardiac diet composed of lean protein, fruit, vegetables, healthy fat and high grain high fiber carbohydrates.

There is no unique approach to diet and healthy eating. The whole body is different and different people must find the good food plan that corresponds to their physical, emotional and financial needs.

While Keto's ultra-low-carb nature could help people lose weight fast, it's not a universal solution for everyone, and any new diet should be undertaken with advice from a provider of a supplier. health care.