Should you worry about eating too much fat on a Keto diet?
We talked about registered dietitians about what is healthiest when you follow this low carbohydrate diet
Chances that you heard about thecetogenic regime and its reputation for being a quick weight loss solution. Many have found that eating fewer carbohydrates helps them lose books, even with increased fats and proteins. However, a new study published in theJournalInvestigator Dermatology Links A top keto diet in a certain type of grease called medium chain triglycerides, such as coconut and fish oil, at an increased risk of inflammation in the skin.
So we talked about some dietitians on what is the best onset when you follow this diet and if there is such a thing to consume too much fat on Keto.
What exactly is the Keto regime?
Originally created to help treat those with epilepsy, especially children, the diet could also be beneficial for those who haveType 2 diabetes and those who try to control their blood sugar, said registered dietitianReyna Franco. About 70 to 80% of the diet is fat, with 15% of the food consumed being protein and about 5%carbohydrates. The small amount of carbohydrates sends the body to the ketosis or a state of combustion of the fat.
What foods are restricted?
Following the Keto regime is a bit difficult, but it is certainly easier over the years. Many restaurants have releasedKeto menu items And the brands started to releaseKeto food Products (sameprotein powders) Low carbohydrates to help the body go and stay in cetosis.Foods that are avoided understand:
- Most fruits such as bananas, mango, pineapple and watermelon
- Grains such as rice, oats, corn, popcorn and quinoa
- Bean
- Sugar
- Beer and some sweet wines
The number of restricted foods can be surprising, saysLaura Silver, MS, RD, CDN. "It's actually a lot harder in fat that people realize," says Silver, with a limited amount of protein.
Why should you worry about eating too much fat?
Frankly, it depends on which types. Saturated fats, such as butter, oily meat and certain oils, must be limited to less than 13 grams a day, according to theAmerican Heart Association, because they canyour risk of cardiac disease. According toDermatology Journal of Investigation study, certain types of partially artificial fats such as coconut oil and fish oil, combined withOMEGA-3 fatty acids can increase the risk ofinflammation, especially in the skin. However, it also says fats such as olive oil, fish, nuts, lawyer and some meat, are safe againstinflammation of the skin.
RELATED: Your guide on the anti-inflammatory regime This heals your intestine, slows the signs of aging and helps you lose weight.
So what is the healthiest way to follow the Keto regime?
Focus on the quality of the foods you eat (think lessProcessed foods) And adding non-stomach vegetables to your meals, because "vegetables have so few carbohydrates anyway so that you can always eat a good amount," is the best way to stay faithful to the regime and reduce the risk of 'inflammation. However, "I would not say the ketogenic regime leads to a bad skin or to eat too much fat leads to a bad skin," Silver says, "But it is certainly a reasonable possibility" because of the lack of sufficient research.
Mistruststop the diet In addition, says Reyna Franco, RD "Once we stop the diet, they risk gaining weight loss if they do not reintroduce the carbohydrates correctly," says Franco. This can be done by eating slowly more. In addition to carbohydrates to avoid blood sugar peaks.
