The Keto diet: Pros and cons
- Find out what the Keto diet is.
- Learn the foods you can eat on this diet.
- We share the pros and cons of the Keto diet.
The Keto Diet. Some people use it as a way to lose weight quickly, just to be healthier or even just because the ketogenic diet is trendy. Keto is short for the term ketogenic.
This type of diet primarily includes foods that contain animal and vegetable fats, while portions of simple carbohydrates, such as fruits, bread, pasta and tortillas, are minimized or eliminated, according to the Reforma Agency.
What is the Keto diet?
“With this diet, a situation known as ketosis is generated in the body. When entering this state, the body releases ketones. These chemical compounds will create the energy that the body needs to be provided from fats and not from carbohydrates we transform into glucose, as a body in a normal state does,” explains Bárbara Ramírez, a nutritionist specializing in women’s health and the Keto diet.
However, like any diet, the Keto diet must be supervised by experts in nutrition or medicine, since the processes it causes in the body could cause unwanted or harmful side effects, in some cases, Reforma explained. Filed Under: The Keto Diet.
Who is the Keto diet recommended for?
This diet is ideal for someone with stable metabolic values, or with minimal alterations in glucose and cholesterol, and who does not have kidney or liver damage. On the contrary, people with conditions such as hypertension, kidney or thyroid disease should be very strictly monitored by a specialist.
Pregnant women should avoid this diet. It is also contraindicated for people with type 1 diabetes. This type of plan should also be avoided by children and adolescents because they still growing. Even if you are healthy, it is always advisable to consult a specialist, be it a doctor or a nutritionist.
What are the benefits of a Keto diet?
Weight loss is one of the main benefits, as long as there is a caloric deficit in your diet. One advantage is that as the days go by, the sensation of hunger is reduced due to ketone bodies. Some people report that they have more energy on this diet.
It keeps the brain alert, which benefits memory. You will not feel the need to eat large amounts of food. It contributes to improving cardiovascular health, blood pressure and sugar and cholesterol levels and it reduces epileptic seizures in some patients. Filed Under: The Keto Diet.
Temporary or permanent benefits?
Nutritionist Bárbara Ramírez suggests trying it in phases. In general, between four and six months of ketosis and later reincorporating carbohydrates, depending on your objectives and the results obtained, according to Reforma.
And the rebound? As in all diets, the specialist warns that there is a risk of rebound if you return to your former eating habits so it is necessary to work hand-in-hand with an expert who explains and teaches what foods are fine and when to consume them.
Are There Risks?
One of the most common risks of following a Keto Diet without professional guidance is the loss of muscle mass. Dehydration or alterations in glucose and cholesterol levels are other side effects of doing it without medical supervision, Reforma explained.
In people with a history of disease, there may be thyroid damage or kidney disease. In the keto-adaptation process, which varies from individual to individual, there are common symptoms such as headaches, nausea, malaise, and something known as the “keto flu,” which usually goes away once the body adjusts to ketosis. Filed Under: The Keto Diet.
What do you eat?
The ketogenic pyramid favors vegetable and animal fats such as salmon, bacon, beef, chicken, eggs, pork, oily fish, avocado oil, pumpkin seeds, sunflower, chia and nuts. In second place are low-carb vegetables, especially green ones such as broccoli, spinach, lettuce, asparagus, cucumbers, cabbage, chayote, olives, avocado, Brussels sprouts, among others.
At level three are dairy products such as butter, ghee, soft-ripened cheeses, goat cheeses, or unsweetened Greek yogurt. While in the last step are the fruits such as berries such as raspberries, blackberries, strawberries and fresh blueberries. With information from Bárbara Ramírez, a nutritionist graduated from the Universidad del Valle de México and the book Keto Recipes for Every Day by Larousse Cocina.