What is the KETO diet? Is weight loss according to the KETO method good?
Weight loss according to KETO through diet is always the top concern of most women. In fact, there are many methods to help women regain a slim and attractive body, such as using weight loss supplements, using waist belts, sports exercise…
Recently, however, many women are transmitting ear to each other an extremely easy and effective method that is the KETO diet. So what is the KETO diet? Is weight loss according to the KETO method good? In this article, zaloweb.com will answer the answer for you!
What is the KETO diet? The principle of the KETO diet
What is the KETO diet?
The Keto (Ketogenic) diet is a diet low in carbohydrates (carbs) and more fat in a person’s diet. The keto menu helps the body burn more energy without having to strictly abstain from it.
When you regularly cut the amount of carbs in your diet, your body goes into a state of “ketosis”. At this point, your body will increase the burning of energy during metabolism. In this diet, it is possible to significantly reduce blood sugar and insulin levels. This can have a lot of health benefits for KETO dieters.
The principle of the KETO diet
Energy is an indispensable part of life, when everything in the universe wants to function will need energy and the human body is no exception. Every day, we generate energy through eating. Your typical meal will consist of 50% carbohydrates, 20% fat and 30% protein. The amount of carbohydrates entering the body will form glucose. And if you are sedentary, the excess glucose is transferred to the liver and is called glycogen. The liver only stores 100 – 120 grams of glycogen, the unsaved glucose will turn into fat in the form of excess fat. This helps you understand that the cause of obesity, being overweight is not fat, but excess glycogen.
Understand that, weight loss method KETO diet will completely “go against” the normal diet. When you follow a KETO diet, you will only need to eat 1/10 of the carbohydrate, or only 5% of the carbs, along with 25% protein and 70% fat.
When the body has a low carb intake, it also means less glucose into the body. If all of the energy is consumed, it is imperative that the liver produce ketones from fat. These ketones will replace glucose in the body. Fat will be burned continuously to create energy for the body’s activities while helping us to feel full and limited food intake compared to a high carbohydrate diet.
In short, if your weight has not decreased, then the amount of fat has not been burned. This means that the stored glucose is still present, which means you have loaded your body too many carbs. And of course, if you want to lose weight, you can only cut back on carbs.
The principles of eating in the KETO diet
In fact, the keto diet usually consists of four types of food with different principles such as:
The Standard Keto Diet (SKD): It is a low-carbohydrate, high-fat diet. Meals typically consist of 75% fat, 20% protein and only 5% carbohydrates.
The cyclical keto diet (CKD): This includes periods of being recharged with higher amounts of carbohydrates than usual, for example, 5 days of keto eating followed by 2 days of high carbohydrate intake.
Keto-Oriented Diet (TKD): This regime allows you to add more carbohydrates in combination with exercise.
The High Protein Keto Diet: This is similar to the standard keto diet, but with more protein. The ratio is usually 60% fat, 35% protein and 5% carbohydrates.
Among the four modes above, the standard keto mode and the high protein diet are the two most popular and widely studied. The cyclical and keto-oriented keto modes are more specialized eating methods, primarily used for bodybuilders or athletes. In addition, there is also a special keto diet for cancer, epilepsy or vegetarians …
Is weight loss according to the KETO method good?
The benefits that KETO weight loss methods bring
1. Weight loss improves physique
Of course, losing weight is still the top goal that the KETO method brings. KETO diet will help you feel full for a long time, limit your appetite. One scientific study found that people on the keto diet were able to lose weight 2.2 times faster than those on a low-fat diet. Many other studies also show that, the Keto weight loss method is 3 times more effective than those on a regular diet recommended by the British Diabetes Association.
2. Prevent diabetes
According to Leiden University Medical Center – Netherlands, Keto diet is a great choice to help you control type 2 diabetes while helping to prevent diabetes better. In addition, Keto weight loss also reduces excess fat by burning fat, which is closely related to type 2 diabetes.
3. Epilepsy prevention and support
When the patient follows the keto diet, the liver converts fats into fatty acids and ketonic. This ketonic will go into the brain to replace glucose in carbohydrates and generate energy, so the frequency of epilepsy of the patient will be significantly reduced.
4. Support for treatment of brain dysfunction
The human brain needs glucose because it can only burn this type of sugar. This is also the reason why the liver produces glucose from protein when you do not load carbohydrates into your body. However, most of the brain is also able to burn off ketones, which are formed when hunger strikes or when carbohydrate intake is very low. This is the mechanism behind the keto diet that many people have used for decades to treat epilepsy in children who do not respond to drug treatments.
Some studies show that up to 50% of children on the keto regime were able to halve the number of seizures, while 16% completely ended the disease. In addition, the Keto regime is also considered to work for some other diseases such as Alzheimer’s or Parkinson’s.
5. Increase physical health
When our body is loaded with a lot of carbohydrates, this energy source is only maintained for a few hours, after which you will still feel hungry and want to eat more food. But for the keto diet, it’s the exact opposite. Thanks to the abundant amount of fat, the body is provided with a huge source of energy, so you will be able to improve your fitness and work more effectively.
6. Some other benefits
In addition to the above outstanding benefits, the Keto diet also offers effects such as:
- Improving acne: Research from the University of Padova – Italy that the keto diet helps reduce insulin and helps you to consume less sugar, so you will be able to significantly improve your acne.
- Support for the treatment of some cancers: Research by the Department of Biology at Boston College – USA shows that the Keto diet helps in the treatment of some cancers and slows the development of tumor.
- Good for the heart: Keto diet can help us improve the risk factor of cardiovascular disease. This has been proven research at the Faculty of Health and Social Care, Robert Gordon University of England.
- Improving polycystic ovary syndrome: Research by Duke University Medical Center – USA and Durham Veterans Medical Center – USA also noted, keto diet helps the body reduce insulin levels – plays a role key in the pluripotent ovarian syndrome.
Limitations of the KETO diet
Besides the health benefits, the keto method has some limitations that cause side effects if the body has not adapted to this diet. Typical of which is the keto flu, also known as the keto flu. When you have keto flu, you will experience several symptoms such as:
- Less living energy
- Poor nerve performance
- Or to be hungry
- Having trouble sleeping
- Nausea, gastrointestinal discomfort, and decreased ability to exercise.
You may also experience other conditions like:
- Heart beat fast
- Smelly breath
- Reduce physical performance
To prevent this from happening, we recommend trying a low-carb diet for a few weeks. This will help your body gradually adapt to burning more fat, before you remove most of the carbohydrates from your main meal. In addition, keto will also change the balance of water and minerals in the body, so you should add salt to your meal or take a mineral supplement.
Is the Keto method good?
The Keto diet still has limitations, but overall this is still considered the most scientific and safest weight loss method today.
When applying the Keto method, you need to know which foods you should and should not eat so that you can easily build a reasonable menu. The keto menu will be varied, but in general, follow the principle of low carbohydrate and high fat content.
KETO is one of the safe, easy-to-follow and highly effective weight loss methods. Hopefully, through the knowledge that Zaloweb.com share above, you can better understand this special weight loss method. Wish you will soon find your standard weight again!
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