Ketogenic Diet to Lose Weight Quickly
Table of Contents
- 1 Why ketogenic help you lose weight?
- 2 How is the ketogenic diet?
- 3 Advantages of ketogenic diet
- 4 Disadvantages of ketogenic diet
Learn how the ketogenic diet works to lose weight
This diet allows you to lose weight quickly but also has its risks, which we must know and pay attention to limit its consequences and take advantage of all the benefits of ketogenic diet.
The ketogenic diet proposes to drastically reduce the amount of carbohydrates consumed and greatly increase the consumption of fat, raising slightly the intake of proteins. These changes are carried out with the goal of losing weight.
But, despite providing a rapid weight loss, the ketogenic diet can cause some health problems such as: fatigue, headaches and high cholesterol, among others. That is why this diet to lose weight quickly should be performed under the specialized control of a doctor.
Why ketogenic help you lose weight?
The ketogenic diet contributes to weight loss as it drastically reduces carbohydrate consumption. Carbohydrates are the main source of energy in the body, because through them you get glucose. When the consumption of hydrates is reduced, the body must withdraw the energy from other sources.
The second option that our body has to obtain energy is the fat reserve of our body. When this reserve of fat is burned, the person loses weight.
So far so good. However, the problem is that this fat burning also leads to the release of substances called ketones, which in excess cause dizziness and nausea, which is why it must be controlled by a doctor.
How is the ketogenic diet?
The ketogenic diet generally consists of 10 to 15% carbohydrates, 50% fat and 30% protein. Simple carbohydrates, which are easily absorbed, including white rice, white bread, pasta and sugar, are prohibited. There is no restriction on the types of proteins and fats, so sausages and red meats are allowed.
What foods are allowed in the ketogenic diet?
The main foods that are part of the ketogenic diet menu as sources of fats and proteins can be:
- chicken breast
- Red meat
- Pork Meat
- Sausage (like turkey breast and ham)
- Oil, olive oil, butter
- Lettuce, dark green vegetables such as broccoli and spinach.
What foods to avoid in the ketogenic diet?
Foods that should be avoided in the ketogenic diet are carbohydrates, especially easily absorbed, such as white bread, white rice, sugar and pasta.
Menu of the ketogenic diet
Then take a look at an example menu of the ketogenic diet:
- Breakfast: scrambled eggs with turkey breast and butter
- Lunch: meat with broccoli seasoned with olive oil
- Snack: Nuts
- Dinner: Salmon grilled with salad seasoned with olive oil
Advantages of ketogenic diet
Fast Weight Loss: The most notorious benefit of ketogenic diet is that it provides rapid weight loss. This is because by drastically reducing the consumption of carbohydrates the body is left without its main source of energy, so our body will use glycogen, a small source of energy that is found in muscles and liver, which leads to the Rapid weight loss quickly.
After this phase, the body will search for energy to adipose tissue, which is when fat burning occurs. In addition to burning fat, restricting carbohydrates also leads to reduced muscle mass.
By allowing the weight to be reduced quickly, the ketogenic diet makes a person feel very happy and encourages him to continue with this method, which may also allow in the medium term the body of the person to accept this form of energy and begin To lose weight or maintain it in a healthy way.
The ketogenic diet and seizures
The ketogenic diet is recommended for children who suffer from seizures. Several studies have shown that this type of diet helps reduce the number of seizures, but even in this case, the diet should be performed under medical supervision. And, often, the patient is hospitalized during the course of this diet for better control of the treatment.
Disadvantages of ketogenic diet
Fatigue and Headaches: With the lack of carbohydrates, the body tends to convert fat into energy that leads to the release of substances called ketone bodies. In excess is what can cause dizziness and nausea. Reducing carbohydrates can also cause fatigue.
Difficulty concentrating: The body without carbohydrates does not get energy, therefore there is no glucose in the brain, and this gives rise to difficulty concentrating
Mood swings: This diet can lead to mood swings. The reason is that the body needs carbohydrates to take tryptophan to the brain. Tryptophan is essential for the synthesis of serotonin, which in turn is important in the modulation of mood and well-being. Therefore, reducing carbohydrate consumption can cause mood swings.
Causes loss of muscle mass: Restriction of carbohydrates leads to burning of muscle mass. This is because the other source of energy that the body uses in the absence of carbohydrates comes from amino acids present in muscles.
Causing hypoglycemia: By drastically reducing the amount of carbohydrate can lead to hypoglycemia (low blood sugar) which can even cause fainting.
Elevated Cholesterol Levels: The explanation for this is that excess saturated fat leads to an increase in the levels of LDL cholesterol, the cholesterol known as “bad.”
Therefore, the best way to carry out an effective and healthy diet is to be controlled by a nutritionist, so that the objectives are met without paying the consequences of the contraindications that any type of diet entails.