When you lose weight or even burn fat just to define muscle, one of the most used food strategies is the keto or ketogenic diet, a proposal as popular as controversial as Is the ketosis diet safe it safe? We tell you that and more in this article.
We tell you that and more in this article.
What does keto mean?
Surely you’ve heard about the keto or ketogenic diet at some point because even popular diets such as the Atkins diet are on its premises.
The ketogenic diet is one that promotes ketosis in our body, a process during which ketosis forms to be used as an energy source when carbohydrates or glucose are lacking.
The ketosis is a process that occurs in our body when many fats are burned for use as fuel in place of glucose; therefore, the basic premise of the keto diet is reduced to the maximum consumption of carbohydrates and their replacement, increase fat intake as well as protein.
Thus, in a keto or ketogenic diet, foods rich in carbohydrates such as cereals and derivatives, legumes and many fruits and vegetables should be eliminated from the menu, basically leaving a diet based on meats, eggs, seeds, avocado, nuts, and oils.
Therefore, a constant diet usually has between 5 and 10 times more carbohydrates than a ketogenic diet, but half of the fats and proteins that we can find in the alternatives that promote ketosis.
The advantages of the keto or ketogenic diet
As we have said, ketosis, which is the process during which ketone bodies are formed, is what gives the name to the keto diet and therefore, this alternative is one of the most effective for burning fat, reducing to the maximum (less than 50 grams daily) daily carbohydrate consumption.
Besides, the ketogenic diet, based on a large number of fats and high protein consumption, helps satiety by helping to avoid starvation and reducing calorie intake.
American heart association ketogenic diet
according to a study published in the American Journal of Clinical Nutrition.
Even without reducing the calories in the diet, just promoting ketosis could satisfy our appetite so much that we would also lose weight, according to a recently published review.
Also, higher protein intake could be of help to preserve muscle mass while burning fat, which contributes to our aesthetics and accelerates weight loss.
On the other hand, we always think that high-fat and protein diets can cause diseases such as an increase in blood cholesterol or triglycerides, however, research published in 2007 points out the opposite effects and indicates that the significant loss of body fat and the weight caused by the keto diet has a positive impact on metabolic and cardiovascular health.
Is the ketosis diet safe
So far, it seems the ideal diet to lose weight and burn fat; however, is it safe?
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Negatives of ketogenic diet
Although its practice would not put health at risk but would benefit it as we had previously, we must always consider that to sign up for the keto or ketogenic diet, the help of a nutrition or health professional who knows the subject is necessary.
Ketosis is not a process that occurs all the time in our body, but it starts up in “moments of emergency”, so if we want to make a keto or ketogenic diet it must be well planned and also performed for a while determined.
We must have a lot of information in mind to choose the right foods.
If we think that most of the grains of habitual consumption include carbohydrates, we will quickly realize the complexity of the diet, because daily we will not be able to eat nor fruits, nor vegetables, no bread, no cereals, no legumes normally.
On the other hand, since ketosis is not a healthy state, it can cause dizziness, headache, bad breath and nausea. However, they are minor consequences that disappear as the state of ketosis progresses over time.
Besides, as our brain will not have its favorite source of energy such as glucose, there may be a fall in cognitive performance with a lack of concentration as American scientists have shown.
But the most important thing is that this diet. However, it can be safe if we control it well, does not favor the adoption of good eating habits and is very difficult to carry out if we are regulars to the consumption of fruits and vegetables, as well as cereals and legumes.
A better alternative that can also help us to burn fat and lose weight but that is not so strict is to reduce hydrates or eat a low carb diet that does not produce ketosis, that is, not ketogenic but with a small proportion of carbohydrates.
The ketogenic diet is beneficial for weight loss and fat burning, but its practice is not easy, and we will need supervision as well as professional control to join it.
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