There are many dieting systems that we have heard about recently, and each system has its advantages and disadvantages. We will shed light on one of the most prominent recent dieting regimens, which is the keto diet.
What is the keto diet?
It is a system based on fat intake versus reduced carbohydrate intake, as reducing carbohydrate intake and replacing it with fats will help more in the burning process.
The idea of this diet revolves around reducing carbohydrates by a large percentage so that they are less than 50 grams per day, and after a few days of following this regime, the body will not find the fuel it needs from the amount of sugar in the blood that carbohydrates usually provide.
Thus, the body begins to use fats and protein to obtain the energy it needs, so it burns more of the stored fat, and thus the body loses a large proportion of the fat.
But it is not recommended to follow this diet except under medical supervision and for a short period in order not to negatively affect health.
Allowed and forbidden in the keto diet
It is possible to eat healthy fats found in red meat, poultry, eggs, and fish, and the system also allows eating butter and different types of cheese, but in limited proportions, in addition to low-carb vegetables such as green leafy vegetables such as cabbage and spinach.
You can also eat nuts and add olive or coconut oil to your food.
On the other hand, the system forbids eating rice, pasta, wheat, corn, potatoes, sugars such as sweets, soft drinks, unnatural juices, fruits in all their forms, including dried and canned foods, ice cream, and others.
How to follow the keto diet?
There is no specific account or amount of the food that is recommended to eat on the keto diet, if he feels hungry, eats what he craves from the previously mentioned items, and avoids the prohibitions.
It is preferable to divide foods into three meals so that each meal varies and contains the permitted nutrients.
With this system, you should drink 8 cups of water a day, and you can also drink tea and coffee, but without adding sugar to them.
Damages of the keto diet
There is a group of damages that befall those who follow this system, and they are:
Feeling overwhelmed
Especially in the first period of following the system, because the body is trying to adapt to an alternative energy source, as it relies on fats instead of carbohydrates, and therefore it is recommended to drink more water to overcome the feeling of fatigue.
Get hungry fast
This is due to abstaining from foods that contain fiber and can fill in hunger and feel full for a longer period. Therefore, it is recommended to eat leafy vegetables that are permitted in the system to curb appetite for the longest possible period.
Other health problems
Excessive fat intake increases the chances of developing heart disease. To avoid this, it is necessary to achieve a balance between the permitted foods that we eat throughout the day, so that the proportion of fats over proteins or other nutrients does not increase in the three meals.
Vegetables should be eaten primarily at every meal, in exchange for reducing the amount of fat.
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