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Keto diet is referred to as a low carb and high-fat diet. All other diets are also like Paleo and Atkins diets.
Some people consider these diets as a keto diet.
However, the keto diet is different from other diets because the keto diet focuses on fat that provides 90 % of daily calories.
Keto diet is also referred to as a ketogenic diet that basically use to treat epilepsy. But nowadays the keto diet is using to reduce weight.
How does the keto diet work?
Basically, we use carbohydrates in the diet for body fuel. But in the keto diet, we replace it with fat for energy that takes three to four days and gets a state of ketosis.
Always remember, don’t use the keto diet for the long term; it’s a short-term diet to reduce weight.
What do you use in the ketogenic diet?
It is a high-fat diet like if you consume 2000 calories per day, it will contain 165 grams from fat, 40 grams from carbs and 75 grams from protein. The ration may vary on your energy requirements. In the keto diet, some unsaturated fats are also included, like nuts, seeds, avocados, tofu, olive oil. Also, high amounts of saturated fats such as oils, lard, and cocoa butter are also encouraged.
In protein sources, lean protein and high saturated protein sources are included in the ketogenic diet. In saturated protein sources, beef and bacon enlisted.
If we talk about fruits and vegetables, they are sources of carbohydrates that restricted in the keto diet. Leafy green vegetables and bell peppers, onion, garlic, mushrooms, cucumber, celery all these are not recommended in the keto diet,
How much duration require for weight loss with the keto diet?
With the help of the ketogenic diet, three to six months required to reduce the weight. It uses more time to change fat into energy.
Risks
This high saturated fat diet has many risks, such as: According to McManus, nutrient deficiencies can occur when you do not eat a variety of vegetables and fruits.
These are rich sources of carbs. When enough amount of carbs did not meet micronutrient deficiencies, occur such as selenium, magnesium, phosphorus, vitamin B, and C. Due to so much fat to metabolize your liver condition becomes worse.
Moreover, kidney problems also occur because it metabolizes protein and keto diet overload them. Constipation occurs due to low fibrous foods.
Besides, the brain needs sugar from healthy carbohydrates. When healthy carbs did not meet, it creates confusion and irritability.
Summary
Many researchers are saying that it is more effective for those who are obese; they get excellent results
in six months.
According to Dietary Guidelines for Americans 2015-2020, keto diet emphasis on high amounts of fat,
such as replacing saturated fats with unsaturated fats, is associated with a lower risk of cardiovascular
disease.
Basically, it was discovered to treat epilepsy, but now everyone tries to reduce weight with the keto
diet.
Even many celebrities use it and get excellent results. Nutritionists and other medical experts recommend it for short term use because it is not such a healthy diet.
