The popularity of the keto diet has increased in recent years. The keto or ketogenic diet is a popular name for those who are aware of their health and try to get to know them. This diet lowers the amount of carbohydrates or sugars in the diet and adds a fair amount of protein and fat. It reduces appetite. Let’s not know how effective the keto diet is to lose weight.
Let’s know some things about the keto diet
The Ketogenic Diet is a super low-carb diet. In this diet, the carb will be low at the extreme level and the fat will be very high and the protein will be at the mid level. The typical ketogenic diet contains 1% of total caloric sleep, 25% of protein and 5% of fat. That means the amount of food you eat throughout the day will be as much as one percent of the food. Our normal diet consists of 5% carbohydrates, 25% protein and 1% fat. Let’s say you eat 120 calories a day. That 5% carb means you have to eat 1 calorie carb.
There are different types of keto diet
1. Standard Ketogenic Diet – (SDK)
It contains 5% carb, 25% protein and 5% fat.
Types of Keto Diet –
2. Targeted Ketogenic Diet – (TKD)
Just like a standard ketogenic diet, this diet has to be followed. However, sugars are added to the diet according to the type and quantity of a person’s physical labor.
3. Cyclical Ketogenic Diet – (CKD)
In this diet five days a week, you need to eliminate sugars and add the remaining two days.
4. High Protein Keto Diet
In this method, the protein increases from 20% to 5%. It has 5% fat, protein 1% and sugar 5%. Bodybuilders or athletes do this.
Foods you cannot eat on this diet
1. Except for some sugar or sweeteners altogether. Coke, fruit juice, cakes, ice cream, chocolate, smoothies, sweets of any kind.
Sweet Food Banned On Keto Diet –
2. Anything made of flour, rice, pasta, noodles, oats, cornflakes are all left out.
3. All kinds of fruits are forbidden. Generally, other diets contain fruit, but they are not in the keto diet. Because, the result is a lot of sugars. You can only consume 20 grams of sugar in the keto diet. On the other hand you will get 25 grams of sugar from a large apple.
4. All types of pulses are forbidden, as well as carbohydrates, which contain a good amount of protein.
Potatoes, radishes, carrots, turtles should be omitted.
Processed Food Prohibited on Keto Diet –
5. Foods of any kind should be eliminated altogether.
What can you eat
Cows, chickens, all kinds of fish, eggs, butter, cheese, yogurt, ghee, almonds, turmeric oils, such as olive oil, coconut vine, sunflower oil, any red-green vegetables, couch, broccoli, parsley, cauliflower, lau, You can eat almost all kinds of spices, olives, avocado, strawberries, lemon in fruit.
Problems with the keto diet
1. Fiber will be low due to the closure of Whole Grain Food. And if fiber is low, constipation will be a problem. Greens, almonds, as well as mixing 2-3 glasses of is obs in a glass of water before going to bed at night, alleviates many problems.
Get Water to Eliminate the Problems of the Keto Diet –
2. Body water holds less because of low crab. So the water comes out of the body. Holds 1 gram of water per 5 grams of carb. So to keep the body hydrated, you need to drink more water. 3-5 liters minimum per day. To reduce water and mineral deficiencies, eat 1.5 to 2 teaspoons of salt daily.
3. Because of the closure of fruits and grain foods, the body will not get all the vitamins, minerals, so you have to eat a multivitamin supplement to meet that deficiency. You should eat one vitamin C and one multivitamin capsule a day.
4. Provides instant energy to the carbohydrate body. Since the carb is low you will fill less energetic. There will be trouble doing a cardio type workout. There is a bit of an energy loss in all the Weatles diet.
Keto Diet Causes Headache –
If you do not follow this diet plan according to the rules, many physical problems can arise. In particular, problems such as headaches, fatigue, increased appetite, lack of sleep, dizziness and loss of physical ability can occur. There may also be some cases, such as bad breath, nasal cramps, various types of stomach disorders and kidney stones. So if ever there is a problem, then the doctor will have to seek refuge and discontinue the keto diet immediately after consultation with the dietitian.
Keto Diet –
This diet is for those who are able to diet much more dedicate. Because the curb will grow out of ketosis if it is more than 3-5 grams. Confucians will calculate their BMR on how many calorie charts they make, and chart how often they want to lose weight. It takes 5 calories to burn 5 pounds. You can have one free day every 8-20 days. On that day you can eat carbs like 25-5 grams, but keep in mind that curb should not come from something like sugar. Another thing is that if you cannot do this diet at least 5 days, then you should not do it. Because in this diet you will lose 3-5 kg weight in the first 2 weeks, then give up and go to another diet or give up, then there is a chance you are back to your previous weight. On this diet you can do a maximum of three consecutive months.