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The keto diet is a regimen high in fat, moderate in protein, and very-low in carbohydrate. The diet consists of 75% fat, 20% proteins, and only 5% carbohydrates. In some types of the diet, carbohydrates consumption can go to as low as 2% only.
Meanwhile, a standard modern diet AMDR (Acceptable Macronutrients Distribution Ranges) allows for a daily caloric intake of carbs: 45% - 65%, fat: 25% - 35%, and proteins: 10% - 35%.
The ketogenic diet is a very famous diet nowadays and very commonly used for weight loss. However, this diet was originally created to treat epilepsy. So how did it all started?
Since ancient times, fasting was considered an important cure for many diseases and a healthy way of living. Greek physicians restricted patient’s diets in order to treat various health conditions. And for more than two thousand years, fasting was the only treatment used for managing epilepsy around ...
The Keto diet is a regimen that restricts the consumption of carbohydrates to only 5% of daily caloric intake (less than 50 grams per day), and increases fat up to 75%, with moderate protein around 20%.
Accordingly, carbohydrates will be drastically reduced in the body, and glucose which is the primary source of energy produced from carbohydrates, will become depleted.
Faced by this situation, the body needs to look for an alternative source ...
1- Calculate your BMR ((Basal Metabolic Rate): The Mifflin equation
The number of calories required by the body per day is called the Total Daily Energy Expenditure (TEE). This is equal to the sum of the Basal Metabolic Rate (BMR), which is the number of calories the body needs to function at rest, plus the amount of physical activity achieved daily.
To maintain your current weight, you should fulfill your TEE needs. In order ...
The various food types incorporated in the keto diet are high in good fat and very low in carbohydrates. Maintaining the proper proportions is critical to maintain the state of ketosis. Proportions should be done as per the macro calculation provided in the diet structure section.
Below is a list of the various food types for Keto diet:
- Healthy fats: incorporate healthy high fat foods daily such as some oils ...
The ketogenic diet includes many benefits as it can reduce weight, control blood sugar, increase mental performance, increase energy, reduce blood pressure, and reduce cholesterol. The diet can also help in epilepsy treatment, Alzheimer, type 2 diabetes, and solving acne problems.
Below is a list of the keto diet various benefits:
- Weight loss: the diet is quite effective for reducing weight as it increases the amount of fat burned in the body which contributes to weight ...
Before you start your keto diet, it is important to take some precautions in case you are taking some medication or if you have any medical condition. Always consult with a health expert especially if you have any of the following conditions or you are taking any medication.
- Blood-pressure: a combination of blood pressure medication and a low carb diet is risky because there’s a possibility of decreased blood pressure from the diet. Low blood pressure may ...
The ketogenic diet is mainly safe, however there are some side effects that need to be taken into consideration:
- Keto flu: the keto flu is a series of symptoms such as fatigue, headache, nausea and cramps that are experienced by some people following the keto diet. These symptoms are quite common especially at the beginning of the diet.
However, this problem will be resolved in few days by the time the body starts adapting to ...
- Bueno, N., Melo, I., Oliveira, S., & Rocha Ataide, T. (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: A meta-analysis of randomised controlled trials. The British Journal of Nutrition,110(7), 1178-1187.
- Gibson, A., Seimon, R., Lee, C., Ayre, J., Markovic, T., Caterson, I., & Sainsbury, A. (2015). Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. Obesity Reviews,16(1), 65-76.
- Kalra, S., Gupta, L., Khandelwal, D., Gupta, P., Dutta, D., & Aggarwal, S. (2017). Ketogenic diet in endocrine disorders: Current perspectives. Journal of Postgraduate Medicine,63(4), 242. doi:10.4103/jpgm.jpgm_16_17.
- Paoli, A., Rubini, A., Volek, J. S., & Grimaldi, K. A. (2013). Beyond weight loss: A review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European Journal of Clinical Nutrition,67(8), 789-796. doi:10.1038/ejcn.2013.116.
- Paoli, A. (2014). Ketogenic Diet for Obesity: Friend or Foe? International Journal of Environmental Research and Public Health,11(2), 2092-2107. doi:10.3390/ijerph110202092.
Keto diet / No carbs
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