Keto diet is a diet that is done by applying a low-carbohydrate and high-fat diet. The keto diet is increasingly popular because it is said to be fast in losing weight. But the keto diet is also controversial, because if it’s not done properly, it might endanger health.
In order to achieve the benefits of rapid weight loss from a keto diet, you should first know various things about keto diet including how to do it and the risks. With enough information about the keto diet, you will also be able to understand and consider whether this type of diet suits your body condition and your physical abilities.
What is the Keto Diet?
The keto diet is almost similar to the Atkins diet and a low carbohydrate diet that reduces carbohydrate consumption and increases fat consumption, with moderate amounts of protein intake.
The goal of consuming high amounts of fat in a keto diet is for the body to reach ketosis. In these conditions, the body will burn fat as the main energy source. Fat will also be converted into ketones in the liver, thus providing energy to the brain.
Ketosis is actually a mild condition of ketoacidosis, a dangerous condition that often occurs in people with type 1 diabetes. Although there are still many pros and cons to this diet, some studies show keto diet is safe and also effective to do, especially by people who are overweight or obesity, as long as it’s only done for a certain time limit and under the supervision of a doctor. Until now, the benefits and effects of keto diet on the body are still being studied.
How to Do the Right Keto Diet
Those of you who are interested in doing a keto diet must be willing to reduce the consumption of carbohydrates every day in large enough quantities. The standard ketogenic diet is a diet of 75% fat consumption, 20% consumption of protein, and 5% consumption of carbohydrates.
While a high-protein keto diet has a greater portion of protein consumption. The diet that is applied is 60% fat, 5% carbohydrate, 35% protein. In addition, there are also other types of keto diets that are more commonly done by athletes or bodybuilders, namely the cyclical ketogenic diet (CKD) and targeted ketogenic diet.
Fat-rich foods recommended in the keto diet are eggs, meat, chicken, turkey, sausages, steaks and other meat products, tuna, salmon, mackerel, cream, butter and cheese, green vegetables, tomatoes, onions, peppers and other vegetables that are low in carbohydrates, nuts and seeds like almonds, sesame, pumpkin seeds, avocado, olive oil, avocado oil or coconut oil, salt, pepper and various natural spices.
Meanwhile, the types of carbohydrates that should be avoided include rice, pasta, cereals and whole-grain products, nuts and seeds, tubers such as sweet potatoes, potatoes, carrots, sweet foods or drinks such as candy, ice cream, cakes, fruit juices and soda, unhealthy fats from vegetable oil or mayonnaise, alcoholic drinks.
Keto diet is recommended to be done in the short term (starting from 2-3 weeks, up to a maximum limit of 6-12 months) to reduce body fat and improve health, followed by a healthy lifestyle. This is to avoid the risk of health problems that might occur if the keto diet is done in the long run.
Benefits of Keto Diet
Before being used to lose weight, actually keto diet is recommended as a way to help overcome several types of diseases, especially to reduce the frequency of seizure attacks in children with epilepsy who are not managed by drugs. Here are some benefits of diet keto:
- Control blood sugar in people with type 2 diabetes
- Relieve symptoms of epilepsy in children
- Reducing the risk of heart disease
- Reducing the risk of developing nervous system disorders
The keto diet can also provide several other benefits, such as reducing acne, helping with PCOS treatment, and inhibiting the development of cancer. In addition, the keto diet also inhibits inflammation in gout. Therefore, many health practitioners recommend diet keto, but of course it must be done in the right way.
Keto Diet Risks
Some risks that can occur if you go on a keto diet in the long run:
- Lack of healthy carbohydrate intake, such as from fruit, whole wheat, nuts, seeds, and carbohydrate-rich vegetables.
- Loss of vitamin and mineral benefits needed.
- Kidney disorders, if the consumption of protein exceeds the recommended portion continuously in the long term.
- Increased risk of ketoacidosis.
Keep in mind that while on a keto diet, you may initially experience some complaints. This will appear during the adjustment process. Some complaints that may arise are feels weak, restless, insomnia, nausea, disturbing hunger, decreased concentration ability. Even though this doesn’t always happen, these complaints can be burdensome when starting a keto diet. Generally it will decrease, after you get used to this diet.
Consider the various benefits and risks of a keto diet, before going through it. Don’t just be tempted by the benefits of rapid weight loss, because there is a risk of dangerous ketoacidosis. Basically any diet you choose will not always give the same results to everyone. So adjusting the type of diet to the condition, needs and abilities of the body is highly recommended. If necessary, consult a doctor or nutritionist, before undergoing a keto diet.