Recently, there have been many calls for Keto Weight Loss, and these calls have been adorned with claims that it is a healthy diet that “magically” helps to lose weight. What is this diet and what foods should be eaten and avoided in this diet? What about the truth of its benefits for the body and the speed of weight loss?
All of this is discussed with you and the scientific evidence based on the reliable studies in a series presented to you by the Food and Nutrition team.
However, before beginning to provide an idea of what this diet is, we need to emphasize some of the questions one must answer, regardless of the importance of losing weight or weight loss.
Can we describe the diet we wish to follow with a healthy diet?
Does this diet have side effects?
Is this diet balanced and able to provide the body with the necessary food?
Have long-term studies been carried out to determine the impact of this diet on health?
Can the components of this diet expose the body to some harmful ingredients? For example, low-carb foods, but high in unhealthy saturated fats.
Can we continue this diet for a long time without negatively affecting body health?
Will the weight loss be a health loss that can be maintained?
Our focus on displaying all aspects of these diets, especially dark ones, is due to the rapid spread of weight loss fever and the promotion of promotion by many non-specialists. This includes the Yo-Yo Diet, which has recently proved to be ineffective and has bad side effects.
To answer our questions about the keto diet, we provide you with a whole series that will be specific to you in judging it positively or negatively.
What is a Keto diet?
The Keto Diet or Ketogenic Diet, is a low-carbohydrate, low-fat, low-carb diet that resembles an antioxidant in the diet.
This diet is based on reducing the intake of carbohydrates, eat fat instead, and that would enter the body in a metabolic condition called ketosis keto, which the body went to burn fat in order to obtain energy, by converting fat into ketones in the liver, it can be used by Blood as a source of energy . Keto diets can significantly lower blood sugar and insulin levels, which in turn stimulate increased ketones in the blood .
Types of Keto Weight Loss:
The keto diet is divided into several types, the most important of which are:
- Standard keto diet (SKD): a low-carbohydrate, low-protein, high-fat diet. They usually contain 75% fat and 20% protein, while carbohydrates do not exceed 5%.
- High-protein keto diet: Similar to its predecessor, but it contains more proteins. The proportions are often 60% for fat, 35% for protein, and 5% for carbohydrates.
- Cyclical keto diet (CKD): It includes alternating periods in which carbohydrates are allowed to be eaten at a higher rate than is normally permitted, for example, 5% of the dihydrate.
- Targeted keto diet (TKD): Carbohydrates are allowed to be added before and after exercise.
The last two types are frequently used by athletes, specifically by bodybuilders, to minimize the negative effect of the keto diet on the muscles due to lack of muscle (due to lack of muscle). The most studied types are the standard keto diet (SKD) – which we will address in this series – and the high-protein keto diet.
Forbidden foods in the Keto diet:
Any high-carbohydrate foods should be curtailed. Here is a list of foods to be reduced or prevented in the keto diet:
- Sugary foods: soda, fruit juice, juices, cakes, ice cream, sweets, etc.
- Cereals or starches: It includes all products made from wheat, rice, pasta and cereals.
- Fruits: All fruits, except for a small percentage of berries, such as strawberries.
- Beans and legumes: peas, beans, lentils, chickpeas, etc.
- Root vegetables and tubers: potatoes, sweet potatoes, carrots and white islands.
- Low-fat food varieties: These products are usually low-fat but high in carbohydrates, contrary to the directions of this diet aimed at the introduction of income.
- Some spices or sauces: Most of them contain unhealthy sugars and fats.
- Unhealthy fats: These include processed and hydrogenated vegetable oils, mayonnaise and the like.
- Alcoholic beverages: They contain large amounts of carbohydrates, and can thus remove the body from ketosis.
- Sugar-free diet foods: These varieties are often high in sugars and artificial sweeteners, which in some cases can adversely affect ketone levels.
Foods allowed in the Keto diet:
Most Keto meals revolve around the following foods:
- Meat: red meat, slices of meat, sausage, chicken, turkey.
- Fatty fish: such as salmon, spotted salmon, tuna, and mackerel.
- Butter and cream.
- Cheese: especially untreated such as cheddar, goat, blue cheese and mozzarella.
- Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, and chia seeds.
- Healthy Oils: Virgin olive oil, coconut oil, and avocado oil.
- Whole avocado or fresh chocolates.
- Low-carb vegetables: Most vegetables are green, tomatoes, onions, capsicum, etc.
- Spices: Salt, pepper, herbs and various health spices can be used.
How to Follow the KetoDiet:
- Limit (or stay away from) carbohydrates: Food labels should be checked for carbohydrate diets, and should not exceed 30 grams per day.
- Storing essential foodstuffs for use as needed: meat, cheese, whole eggs, nuts, oils, avocados, oily fish and cream. These materials will be the basic ingredients in all the dishes to be greens.
- Eat good quantities of vegetables: Fats contain high calories, so you should focus on low-carb vegetables in each meal to help you feel full of fat and reduce satiety.
- Experience: It is advisable to try different types of Keto meals to find the most appropriate pattern for everyone.
- Build a clear plan for your upcoming meals: Finding low-carb diets is likely to be a little difficult.
- Measuring progress: Take successive images, and watch your weight every 3 or 4 weeks. Try to reduce the size of your meals if the progress stops.
- Metal Compensation: Ketosis changes the balance of fluids and minerals in the body, so it is recommended to eat salty foods and possibly stray or magnesium to compensate for the deficiency.
- Try taking supplements: Some supplements can enhance the process of ketones in the body, making it possible to rely on regular use of coconut oil for the same purpose.
- Do not put pressure on yourself: The diet of the Keto diet is unusual, so it is advisable to take things carefully and not to put too much pressure on the body.
If you are determined to follow the keto diet after reading all the articles in our series about it, you should follow the following basic rules:
You may also want to monitor your ketone levels in your urine or blood, as it will reflect the accuracy of your diet, and the appropriateness of your carbohydrate intake for general guidelines. Based on current research and laboratory studies, an increase in levels of ketogenic objects above 0.5–1.0 mL / L indicates that dietary ketosis has been sufficient.
Should you try the Keto Weight Loss?
There is no one-size-fits-all diet. People differ from each other by the rate of metabolism, genes, body types, lifestyles and personal preferences. However, ketogenic diets can be a potential solution for those who are overweight or at risk of developing metabolic syndrome.
However, following this diet can be difficult for people who do not like fatty foods and prefer foods rich in carbohydrates, especially since the amounts of carbohydrates in them are not 50. It is also advised to follow this diet in the short term, because its long-term effects are still unknown.
This diet may not be the best option for athletes or people who want to build a large muscle mass, since carbohydrates have a key role in maintaining.
We must point out the risk of symptoms negative when you move to ketone diet, these symptoms are known often as “flu keto “, and include poor energy and focus, increased hunger, sleep problems, nausea, lack of digestive satisfaction, poor performance of the exercise. Although it is rare, it can cause some people to stop the diet shortly, especially in light of the difficulty experienced by a person in the last few weeks.
Keto Weight Loss effect
According to several studies Keto Weight Loss effect Some research has also found that the effectiveness of keto diets in weight reduction was more than the effectiveness of low-fat diets.
The following diagram shows an example of the typical results of weight loss when following a low-carbohydrate and low-fat diet:
What are the possible weight loss mechanisms when following a Keto diet?
There are several possible aspects to promoting weight loss due to the Keto diet.
- Eat more proteins: The Keto diet, according to its general guidelines, involves increasing the amount of protein intake, and proteins are known to help reduce protein intake.
- Limitations of permitted foods: Carbohydrates are found in large numbers of foods around us.
- Gluconeogenesis: A process by which the body converts fats and proteins into glucose as a source of energy. This process can burn a lot of extra calories.
- Appetite suppression: Keto diets help stimulate a sense of satiety, and this is reflected in positive changes in the hormones responsible for hunger and satiety, such as leptin hormone and leptin.
- Improved insulin sensitivity: The keto diet can significantly improve insulin sensitivity, which can help improve energy use and dietary metabolism.
- Low fat storage: Some research suggests that the keto diet can reduce the conversion of sugar to fat stored in lipogenesis.
- Increased fat burning: Research indicated that the Keto diet increases the amount of fat burned during periods of rest, daily activity and exercise.
What are the criticisms of the keto diet for its impact on weight?
There is a huge amount of criticism that has affected the Keto diet, and its short-term effectiveness may be one of the most important of these criticisms, as some specialists doubt the effectiveness of this diet, and believe that it does not insist.
In addition to the above that most of the weight lost in the very beginning is only the weight of water, which is not widely known, as the liberated water held by the disintegration of glycogen decreases weight relatively quickly as soon as the loss of this water, so according to Lisa Cimperman, Specialist Clinical Nutrition at the Medical Center, University Hospitals Case Medical Center in Cleveland, Ohio, is spokesperson for the Academy of Nutrition and Dietetics.
This is in line with the results of one study which indicated that the weight loss in the group that followed the keto diet does not necessarily mean that this method is more effective. In particular, the results showed that the bulk of the weight loss was caused by water loss rather than body fat, although the weight of the water could return quickly.
According to Cimperman the body will enter into ketosis case coincides with the muscle mass loss, which can generate a feeling of fatigue leads after a certain period to enter the body like symptoms of starvation, it becomes difficult to lose weight and sometimes elusive, which is going through most of the followers of this diet, as The weight suddenly stops without any idea why.
On the other hand, and contrary to what Cimperman sees, sports nutritionist Rudy Mawer believes that the keto diet may not necessarily cause muscle loss, but it is also a precipitous one.
Many experts also warned on the need to follow the diet only under medical supervision and for short periods only, have spread a lot of testimonies about the positive effects on cancer patients, but it does not necessarily mean that they will be effective in all cases. Francine Blinten has confirmed, a specialist clinical nutrition consultant public health in Old Greenwich, that the combination of chemotherapy with the ketone diet has helped shrink tumors in cancer patients, and reduce seizures among patients with epilepsy, but dieting ketone by ordinary people (Non-patients) should be carefully studied, for fear of possible damage to the heart muscle, and deterioration of the heart. His health for people with underlying problems in the liver and kidney.
On the other hand, Blinten explained that people with type 2 diabetes can benefit from weight loss when following a low-carb diet because it improves their overall health.
She stressed that there is no magic methods for weight loss, but it depends on choosing the correct method to control the long-term weight through a balanced diet based on fruits, vegetables, whole grains, legumes, fish and olive oil, in other words, the Mediterranean diet Mediterranean diet are more dietary patterns That can be followed for life. This should be coupled with regular sports, away from fashion magazines that generate negative feelings and promote untrained fevers, especially among adolescents, especially in the form of adolescents, and so on.
Finally, it mentions that reducing carbohydrates is essential and useful in any system that aims to lose weight, but extremism in follow systems such as diet ketone is undesirable consequences, and therefore advised to follow the container systems on carbohydrates and high-quality rich in fiber and carbohydrates resistance, such as vegetables, legumes and whole grains that support loss Weight and reduce risk factors for TCD Food Thill.
Effect of keto diets on athletic performance
What is the importance of carbohydrates for muscle growth?
It is important to understand the importance of carbohydrates for muscles before they can absorb the concern of specialists about the negative impact of keto diets on athletic performance and muscle formation. Until now, it did not prove any research that diets low-carb meals or ketone are the best for sports with high density or strength exercises, and this is because carbohydrates help muscle growth and performance of high-intensity exercise in several ways:
- Boost recovery: Carbohydrates may help recover after exercise.
- Insulin production: Carbohydrates stimulate insulin production, helping to deliver and absorb nutrients.
- Fuel savings: Carbohydrates play an important role in anaerobic energy systems and are the primary fuel sources for high-intensity sports.
- Reducing muscle breakdown: Carbohydrates and insulin help reduce muscle breakdown, improving net protein balance.
- Improved neurotransmission: Carbohydrates improve neurotransmittance, fatigue resistance and mental focus during exercise.
However, this does not mean that your diet should have a very high carbohydrate content. A moderate carbohydrate diet may be sufficient for most. In fact, a high-protein, high-protein diet appears to be optimal for muscle growth.
The effect of keto or low-carbohydrate diets on athletic performance can be divided into three sections:
Low-carbohydrate and fat-burning diets:
In low carbohydrate diet or ketone diet, the body becomes more efficient in the use of fat as fuel because of the lack of carbohydrates, a process known as adaptation to fat fat adaptation, sharp in carbohydrates causes The decline rise in ketones, which are produced in the liver from fatty acids.
Ketones can provide energy in the absence of carbohydrates. Blood, which is also the main food glucose, can be partially fed with ketones. Residual energy is provided by the process of gluconeogenesis, a process in which the body breaks down fats and proteins and converts them into carbohydrates (glucose).
Adaptation to fats can be very strong, and a study of high-endurance athletes found that the group of keto diets burned up to two to three times.
Despite the above, there is still ongoing debate about how these diets affect the performance of exercise.
Low carbohydrate and muscle glycogen diets:
The carbohydrates used as a source of energy break down into glucose, releasing blood and providing the main fuel for moderate and high-intensity sports. For decades, research has repeatedly shown that carbohydrate intake can help with exercise, especially endurance.
Unfortunately, the human body can store carbohydrates (glycogen) is sufficient only for two hours of exercise, and after this time, fatigue, stress, low performance and endurance may occur due to the lack of energy, and this is known as “impingement” “Hitting the Wall” or “bonkin. To meet this Most athletes who practice extreme sports follow a high-carbohydrate diet.
Low-carbohydrate diets, such as the Keto diet, do not contain as much carbohydrates, and therefore do not help to improve the reserves of glycogen stored in muscle mass in the muscle mass.
Low carbohydrate diet and athletic endurance:
During the exercise, the fuel quality varies depending on its intensity, while fat provides more energy that is released at slow speed when the exercises with a few wrenches, the carbohydrates provide greater than the energy that is released very quickly exercises the most severe amounts, and this is known as “the effect of exchange crossover effect.”
Recently, researchers wanted to know whether a low-carb diet could change this effect. Studies have found that athletes ye diet Alkithonip burn most of the fat by up to 70% of the maximum, compared with only 55% of the athletes with diets high carbohydrates, but despite these positive results of the fat may not be able to produce energy quickly enough to meet the requirements of The muscles of the athletes are very intense. Therefore, more research is needed before making any firm recommendations for a keto diet by athletes.
What are the criticisms of the Keto diet for its impact on weight?
As we mentioned earlier, there is a tremendous amount of criticism that long ketone diet, and short-term effectiveness is one of the most important of these criticisms, as questioned by some specialists effectively this diet, they think they do not work only in the short term, especially since their effects have not been studied in the long term after .
In addition to the above that most of the weight lost in the very beginning is only the weight of water, which is not widely known, as the liberated water held by the disintegration of glycogen decreases weight relatively quickly as soon as the loss of this water, so according to Lisa Cimperman, Specialist Clinical Nutrition at the Medical Center, University Hospitals Case Medical Center in Cleveland, Ohio, is spokesperson for the Academy of Nutrition and Dietetics. This corresponds with what came in the results of a study which indicated that the low weight in the group that followed the ketone diet does not necessarily mean that this method Okrthur effective in weight loss, especially since the results have shown that the largest percentage of weight loss was caused by the loss of water instead Body fat, but the weight of water can quickly return.
According to Cimperman the body will enter into ketosis case coincides with the muscle mass loss, which can generate a feeling of fatigue leads after a certain period to enter the body like symptoms of starvation, it becomes difficult to lose weight and sometimes elusive, which is going through most of the followers of this diet, as Weight suddenly stops declining without the slightest idea of why.
On the other hand, and contrary to what Cimperman sees, sports nutritionist Rudy Mawer believes that the Keto diet may not necessarily cause the loss of muscles, except that it is a healthy diet.
Many experts also warned on the need not to follow the diet Alkithonip only under medical supervision and for short periods only, have spread a lot of testimonies about the positive effects on cancer patients, but it does not necessarily mean that they will be effective in all cases. Francine Blinten has confirmed, a specialist clinical nutrition consultant public health in Old Greenwich, that the combination of chemotherapy with the ketone diet has helped shrink tumors in cancer patients, and reduce seizures among patients with epilepsy, but dieting ketone by ordinary people (Non-patients) should be carefully studied, for fear of possible damage to the heart muscle, Health status of people with underlying liver and kidney problems.
On the other hand, Blinten explained that people with type II diabetes, they can benefit from weight loss when you follow a low carbohydrate diet, because it improves insulin sensitivity as previously stated, and stressed that there is no magic methods for weight loss but; it depends on the choice of method To control weight in the long run through a balanced, fruit-based diet. Vegetables, whole grains, legumes, fish and olive oil, in other words; the Mediterranean diet Mediterranean diet are more dietary patterns that can be followed for life, and must be combined with regular sport with a move away from fashion magazines that generate a sense of negative and promote fevers not well thought out, especially among teenagers Melinda Hemmelgarn, a registered dietitian in Colombia, Missouri, The Food Sleuth radio show.
Many studies have examined the diet effects of low carbohydrate on endurance sports with high density, although it has provided mixed results; as one study found that there is no difference between the athletes ketone groups and athletes in high groups carbohydrates in high-density races, and that the group Alkithonip You are not tired after riding bikes when applied at low intensity, This is probably because the body uses fat more as a source of fuel.
However, these results are less important for athletes who are engaged in high-intensity exercise or less than two hours of exercise.
Some studies have found that the individual response may also vary, for example; one study found that some athletes performed better in endurance when dieting.
At present, research does not show that a low-carb diet or a Keto diet can improve high-intensity athletic performance compared to a diet.
Potential side effects of keto diets
The potential benefits of Keto Weight Loss may be impressive, but there are some possible negative aspects as well. We remind you the most important of the following:
1. Loss of salts:
This occurs when the body uses sugar stored in the form of glycogen, which is accompanied by the release of water to the blood, which passes through the kidneys to clear the blood from the ammonia. As a result, one can experience loss of fluids and salts from the body during the transition to ketosis. These symptoms can be alleviated by drinking liquids throughout the day, and water is the best drink to moisturize the body, but tea and coffee are always good.
Make sure you get enough – and not excess – amounts of salt, which will prevent some of the side effects of a lack of salt such as headache and anxiety. You can add sea salt or drink vegetable or bone broth.
On the other hand, both potassium and magnesium are essential salts, but you will not have a problem with them as long as you eat healthy foods and foods.
2. The keto flu:
We have mentioned this common symptom of keto diets in our first article, and the case known as keto influenza can pose a challenge for some of the weeks. The body relies mainly on glucose for energy, and the transition to ketone consumption due to a lack of glucose can be rather difficult.
This may result in this stage of a sense of adaptation to “brain fuzzy”, which disappear after the body completes the full adaptation, note that foggy brain may be more severe for some people and not others during this phase, which lasts according to some estimates, nearly four weeks. But there are more side effects similar to the flu, which usually appear with the end of the first week, such as foggy brain, slow thinking, dizziness, fatigue and high heart rate when lying down, insomnia and intense craving to eat foods. These symptoms can be exacerbated by dehydration caused by the loss of water from the body – which is reflected in the form of a rapid weight loss at the beginning of this period. It is therefore advised to continuously compensate water and stray. Graduation in the transition to ketosis is of great importance as it has an effective role in minimizing the reported side effects, and this can be accomplished through the elimination of this problem.
3. Change in bowel movement:
The transition to the keto diet may cause changes in bowel movement, such as constipation. This is common with any significant change in the diet, since intestinal flora requires a period of time to adapt and deal with different foods and quantities. Drinking plenty of water and increasing consumption of non-starchy plants, fibrous vegetables, legumes, nuts, and seeds are the main sources of drinking water.
4. Leg cramps:
Muscle cramping is one of the possible side effects of keto diet. These convulsions are usually of a benign nature, but they can sometimes be disturbing. The case of sodium deficiency Hyponatremia one of the causes of cramps and leg cramps during the follow ketone diet, occurring this case when the level of sodium (salt) in very low blood, and associated, of course, what we have mentioned the effect of diet Alkithonip on salt levels in the body. This can be mitigated by following the recommendations we have made above on the need to maintain body moisture and obtain adequate salt.
5. Bad breath:
This odor is sometimes described as the “keto-breath,” and can occur when the body enters the ketosis that increases the rate of fat burning. Ketones are released with exhaled air, through urine and sweating, and acetone is one of the types of ketones that cause an unpleasant odor associated with a metallic taste. This is usually temporary and probably disappears after a few weeks without having to get out of the ketosis and return to carbohydrates. Sugar-free chewing gum or breath freshener can help mask this odor.
6. Difficulty sticking to Bactito for weight loss:
This can be common as a result of the difficulty of adhering to this diet as a permanent diet. One study reported that more than half of the participants stopped following the diet before the end of the research period.
In addition, a reduction in the intake of carbohydrates to a large extent, as in this diet, may lead to a feeling of hunger more than usual, and this can be a source of excitement.
7. Other potential hazards:
Potential risks of keto diets include the formation of kidney stones, lack of vitamins and minerals, low bone mineral density, and gastrointestinal distress. Although some fat can be healthy, but that a high-fat diet can be dangerous to health, as it can increase intake of the body of saturated fats and trans fats unhealthy, thus increasing the risk of cholesterol harmful LDL and heart disease .
Do you have to follow this diet ??
Given the risks mentioned, it is advisable to avoid following the ketone diet by people who suffer from kidney damage (including people with type II diabetes), and those suffering from heart disease or at risk of infection, and pregnant women or nursing mothers. Added to the above are people with type 1 diabetes, because of the risk of very low blood sugar, and all those who have undergone an operation to eradicate the disease. It is of course advised to consult a doctor before starting a ketogenic diet.
Frequently Asked Questions About the Keto Diet:
Here are answers to some of the most common questions about the Keto diet:
1. Can I take carbohydrates again?
Answer: Yes. But stopping it at first is essential for getting into ketosis.
It is possible to return to eating after two or three months on special occasions only, and then return to the Keto diet immediately afterwards, so, of course.
2. Will I lose muscles while following this diet?
Yes, there is a risk of losing some muscles as a result of following this diet. But eating large amounts of protein with high ketone levels can help reduce muscle loss, especially if you practice weight-lifting. Any possible change should be monitored because the keto diet affects muscle glycogen.
3. Can muscles be built with this diet?
Yes, but they may not be as effective in muscle building as is the case with a low-carb diet because of the importance of carbohydrates in muscle building.
4. Do I need to refuel carbohydrates?
There is no need to supply carbohydrates again according to the conditions of this diet. However, some days with high calorie intake may be helpful from time to time.
5. How much protein can be eaten?
Protein amounts should be moderate, because eating too many proteins can raise insulin too much, which lowers levels of ketones. It is advised that the calories coming from proteins should not exceed 35%.
6. What if you feel tired and weak during the course of this diet?
The reason may be that you are not fully ketosis, or that you are not using fat and ketones efficiently. To overcome this condition, the amount of carbohydrate intake must be reduced to a greater extent, and some dietary supplements can help to overcome this problem.
7. Why does a fruit-like odor appear with urine?
This can happen because of the release and release of some by-products that are formed by the ketosis in the body, which are raised with urine, sweat and sweat.
9. I heard that ketosis is very dangerous. Is this true?
There is a common confusion between ketosis keto as a case metabolic, and ketoacidosis keto; The former is a natural consequence of following the ketone diet and similar diets, while the danger lies in the second case, as seen ketoacidosis in people with diabetes is uncontrolled, which is dangerous already .
10. I have diarrhea or digestive problems, what should I do?
Changing bowel movement is a common symptom when following a Keto diet, and this side effect usually disappears after 3-4 weeks. Try to eat more vegetables with a high fiber content if this continues, and supplements and magnesium can help with constipation.