Benefits Of a Ketogenic Diet | Keto Cheat Sheet to Get Into Ketosis Fast — Everyone Must Should Read :
Here we’ll Briefly Discuss On All About Of
Benefits Of a Ketogenic Diet | Keto Cheat Sheet to Get Into Ketosis Fast
So Let’s Start…..
,,,,,,, What is it, how it actually work,,, Benefits of it etc. ...
At First ,,
We should know What Is Keto Diet ?
Ketogenic diet is a high-fat, low-carb diet. It is strictly forbidden to eat more than 50 grams of sugar a day, or control carbohydrates to 5–10%, and replace sugar with a large amount of fat. .
The principle of the ketogenic diet is that when we reduce the intake of sugars and the body is deprived of glucose, the liver will start to consume fat and produce “ketones” as an alternative energy source for the human body. Ingesting sugar can provide energy for the body to burn, but excessive intake of sugar can damage the organs.
Based on the aforementioned biochemical changes, the ketogenic diet may have the following effects:
* Help lose weight
* Improve epilepsy
* Dementia prevention
* Anti-cancer
“Ketogenic” means the production of ketone bodies, because the ketogenic diet limits carbohydrate intake, and when the body can’t make enough glucose for energy, the body turns to ketone bodies produced by breaking down fat instead. energy.
> Through the following chart, I believe everyone can understand the difference in the ratio of nutrient intake between the ketogenic diet and the general diet more quickly:
To put it simply, if you look at the nutrients of common foods in your daily diet, a ketogenic diet means you can hardly eat carbohydrates such as rice, pasta, bread, etc., including sweets, desserts, and many kinds of fruits…etc.
Now we'll know the Benefits Of a Ketogenic Diet | Keto Cheat Sheet to Get Into Ketosis Fast
1. Ketogenic aids in weight loss :
The ingredients consumed in the ketogenic diet can reduce the secretion of hunger hormones, promote metabolism, and reduce appetite, so it can help lose weight.
Previous studies have pointed out that after 6 months of ketogenic diet, people lose about 2.26 kilograms more than the low-fat diet; in 2013, according to the literature analysis of the British Journal of Nutrition, the ketogenic diet lasted for 1 year, which was an average of thinner than the low-fat diet. 0.9 kg.
However, the ketogenic diet is also easier to regain weight than other weight loss methods. Due to the intake of a large amount of fat, it puts a burden on the cardiovascular system. After stopping the diet, it will even exceed the original weight.
2. Ketogenic improves epilepsy advertise :
Research in the journal Nutrition found that a ketogenic diet can significantly reduce the frequency of seizures in children with epilepsy. A 2019 analysis also agreed that the ketogenic diet promotes internal mechanisms that can help people with epilepsy improve their spasticity. According to the Epilepsy Foundation, ketosis may be used as an alternative to help patients who do not respond to other treatments.
3. Ketogenic to prevent dementia :
Alzheimer’s disease, the most common type of dementia, is caused by the accumulation of fibrillar beta-amyloid and Tao protein in the brain, which damages neurons and neural circuits, and reduces the metabolic function of the brain. The ketogenic diet can protect brain nerve cells, promote brain metabolism, and prevent dementia.
4. Ketogenic anti-cancer :
Research in the bimonthly “Aging” found that a ketogenic diet can slow tumor growth and protect healthy cells from chemotherapy or radiation therapy; it also boosts the efficacy of anticancer drugs, relieves inflammatory symptoms, and prevents patients from gaining weight during treatment. This is because cancer cells consume glucose in the body for energy, and when they suffer from cancer, they ingest a lot of sugar, which feeds the cancer cells to grow. Although the ketone bodies produced by ketosis can be used by the human body, they cannot be digested by some cancer cells and will not become nutrients for cancer cells.
It’s Also Have Many More Benifits Like,,,,,
*Helps burn more fat and reduce muscle burn
*Raise Good Cholesterol (HDL), Lower Bad Cholesterol (LDL)
*Using ketones for energy helps the mind function more efficiently
*Helps Control Blood Sugar
*Helps Control Blood Pressure
*Weight loss in the short term (long term unknown)
*It can help patients with epilepsy to improve their symptoms (recommended to be evaluated by a physician)
*Helps control appetite
*Helps Antioxidants, Reduces Free Radicals
*Makes the body more sensitive to insulin
There are also have some disadvantages and side effects of the ketogenic diet :
It is easy to feel mentally and physically weak during the adaptation period
There may be hypoglycemia problems during the adaptation period
Gastrointestinal discomfort e.g. nausea, diarrhea
What is the recommended intake of ketogenic
- Ketogenic diet food/vegetables/oil recommended to eat 1: Coconut oil
- Ketogenic diet food/vegetables/fats recommended to eat 2: cold-pressed virgin olive oil
- Ketogenic diet food/vegetables/fats recommended to eat 3: Avocado oil
- Ketogenic Diet Out Food/Vegetables/Fat What to Eat 4: Omega-3 Fats (e.g. Nuts, Salmon)
- Ketogenic diet food/vegetables/fat recommended to eat 5: spinach, asparagus, romaine lettuce (non-rhizomes)
- Ketogenic diet food/vegetables/fat recommended to eat 6: Various meats (e.g. chicken, pig, beef, sheep, fish, duck)
- Ketogenic diet food/vegetables/fat recommended to eat 7: animal offal
- Ketogenic diet food/vegetables/fat recommended to eat 8: Eggs
- What to eat on a ketogenic diet/vegetables/fats eat 9: High-fat fruits (e.g. avocados, olives)
- Ketogenic diet food/vegetables/fats recommended to eat 10: Seaweed
> To put it simply, it means to ingest good fats + eat vegetables, meat and eggs, and avoid high carbohydrates.
Ketogenic Diet Recommended Health Food Ingredient :
Ketogenic Diet Recommended Health Food Ingredient — —
1: Calcium (preferably natural calcium source e.g. natural seaweed calcium)
2: Mineral Magnesium (preferably from natural sources e.g. Natural Marine Magnesium)
3: Whey Protein
4: Collagen (preferably small molecules e.g. fish skin extract)
5: Multivitamins
6: Fish Oil/Algal Oil (Omega-3)
7: Fiber (e.g. Flaxseed, Chia Seed)
8: MCT oil
9: Electrolytes (e.g. Sodium, Potassium)
10: vitamin/vitamin C, vitamin/vitamin B complex
How to eat a ketogenic diet?
The meal combination ratio of the ketogenic diet includes 70% fat, 20–25% protein, and 5–10% carbohydrate. The daily intake of sugar is limited to 20 grams to 50 grams. In other words, on a ketogenic diet, up to 60–80% of your daily calories will come from fats.
But Brigham and Women’s Hospital dietitian Kathy McManus recommends not eating more than 7 percent of saturated fat a day, which can lead to cardiovascular disease. In view of the risks of the ketogenic diet, before adopting it, it is also recommended to consult a physician and a nutritionist to assess whether it is suitable for you before implementing it.
When on a ketogenic diet, be careful about your fruit intake. Most fruits contain high fructose and glucose, and if you are not careful about gluttony, the sugar will exceed the standard. Fruits suitable for the ketogenic diet include avocados, blueberries, strawberries and other berries.
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