The ketogenic diet is a low-carbohydrate, high-fat,
high-protein diet. Many studies have shown that eating this way help lose
weight and improve your health. A low-carb diet is referred to as "ketogenic"
(like the Atkins diet).
William Banting, a Victorian-era funeral director, dropped
almost 50 pounds in the 1860s by following a diet that is very comparable to
the ketogenic diet.
Dr. Russell Wilder of the Mayo Clinic created the ketogenic
diet in 1924 as a therapy for epilepsy.
Types:
4 Main Types of Keto
- Standard
- Cyclical
- High-protein
- Targeted
Benefits:
- Low-carbohydrate
diets suppress your appetite.
- Acne is
reduced.
- Increased
'Good' HDL Cholesterol Levels
- It will
safeguard your brain's function.
- Effective
in the Treatment of Metabolic Syndrome
Cons:
- Constipation
and vitamin deficits can result from avoiding entire grains, legumes, fruits,
and many vegetables.
- Muscle
mass loss leads to a slower metabolism.
- You may
have unpleasant side effects from drastically reducing carbohydrates during the
diet transition, which is frequently referred to as the "Keto Flu."
- It's not
good for your intestinal health.
- Heart
disease and diabetes are more likely to occur.
Food to eat:
The first day's meal
must include fiber-rich and healthful food items so that the body receives a
taste of Keto on the first day and can adjust in the following days.
Keep your spirits up
and follow the Keto diet.
- Fish and seafood
- Low-carb veggies
- Cheese
- Avocados
- poultry
- Eggs
- Nuts, seeds and healthful oils
- Plain Greek yogurt and cottage cheese
- Berries
- Unsweetened coffee and tea
- Dark chocolate and cocoa powder
Food to avoid:
- Bread, tortillas, muffins, bagels, pancakes
- Pasta and rice
- Cereal
- Cakes, cookies, and other baked goods
- Sugar and anything made with sugar
- Most fruits and fruit juice
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