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Ketogenic Diet

Charlotte



In this day and age, there are a lot of people who pursue to have a perfect body. To achieve that goal, different people will have different methods. Some people would use a 16+8 diet approach, aka 16 over 8 fasting approach, which finishes consuming food within 8 hours. For example, if you had breakfast at 7 o’clock, that means you need to finish your all meal before 3 o’clock. For any other 16 hours, you can only drink water or other calorie-free beverages.


That means you could not eat any solid food. The others would adopt a jejunitas method, after a big meal in particular. This method is like you only drinking or eating food which is a liquid before processing. I believe that the best way to keep insisting and without crapulence is having a ketogenic diet.

In the first place, what is the ketogenic diet? To understand this term, we need to understand the main energy source that people can obtain. There are three nutrients that people used for energy, which are carbohydrates, protein, and fat. Sugar which is a carbohydrate is the main source of energy that people can use as energy. And about 70% of people's daily energy needs come from sugar.


After carbohydrates are depleted, then, our body would consume proteins and fats for energy. However, after having a ketogenic diet, your body mechanism would completely be changed. Because your body would not consume carbohydrates anymore, instead, your body will start consuming fats.


Replacing Carbohydrates

To be more specific, the principle of a ketogenic diet is replacing carbohydrates with fat, and after the body has consumed glucose, it slowly begins to burn fat, giving its body energy, and the body enters a state of ketogenesis. Finally, our body enters a state of high-speed fat burning. In addition, a ketogenic diet consists of a low carbohydrate but with high fat.


Furthermore, a diet of nutrients can be divided into 55% to 60% carbohydrates, 30% to 35% protein, and 5% to 10% carbohydrates. For instance, in general, an adult woman needs 2200kcal per day, and a man needs 2900kcal to maintain functionality. Take 2000kcal as an example, the amounts of carbohydrates cannot be reached to 50 grams.


So, if you have a ketogenic diet, what will your diet be changed? To begin with, as I mentioned above, you need to choose keto-friendly foods which means these foods contain low amounts of carbs. For example, seafood, meat, and fish contain high protein but little carbs.


In addition, you need to avoid bread, rice, and other foods which contain high carbs. By the way, do not be afraid to eat high fats foods. These can keep you fuller and fuller for longer. Keep in mind, after you choose to have this kind of diet, your body would start consuming fats instead of sugar.


How about the advantages of having a ketogenic diet? First of all, this can help you lose weight. Having a ketogenic diet makes you longer and fuller so reduce hunger. And according to the analysis in 2013, researchers found that people who had a ketogenic diet lost more than 2 pounds than people who have a normal diet.


In addition, this may reduce the risk of having cancers. A study said that having a ketogenic diet can reduce the intake of sugars. Therefore, diminishing the risk of insulin complications. As we all know, some of the cancers are related to insulin.


By the way, reducing the risk of having Alzheimer’s disease, having this kind of diet is a good choice. Because ketones produced from the diet can strengthen your brain nerve cells.

On the other hand, this may stress your kidney as having a ketogenic diet needs to intake of amounts of fats. Therefore, consuming a high proportion of animal foods would induce more acidic urine so kindy stones. Besides, this diet may lead to a nutrient deficiency over time.


Because a ketogenic diet could not provide enough minerals and vitamins. As we all know, fibers could promote gastrointestinal motility. However, the ketogenic diet is lacking fibers which would cause congestion.


In conclusion, having a ketogenic diet has both benefits and negative impacts. Although this diet can help us lose weight. However, this would also cause health problems in the long run like increasing the risk of osteoporosis. In addition, not all people are suited for this kind of diet. For example, people who have obesity and heart problems should ask their nutritionists first. As the saying goes, “ The body is the capital of the revolution.”

References:

Allowances, N. R. C. (US) S. on the T. E. of the R. D. (1989). Energy. https://www.ncbi.nlm.nih.gov/books/NBK234938/#:~:text=For%20men%20of%20reference%20body

Eenfeldt, A. (2019, March 19). Diet Doctor. Diet Doctor. https://www.dietdoctor.com/low-carb/keto/foods

Gotter, A. (2020). Keto diet: Benefits and nutrients. https://www.medicalnewstoday.com/articles/319196#takeaway

Masood, W., Annamaraju, P., & Uppaluri, K. R. (2020). https://www.ncbi.nlm.nih.gov/books/NBK499830/#:~:text=A%20ketogenic%20diet%20primarily%20consists

Smith, A. A. (2021). https://www.metabolics.com/blog/how-does-the-body-produce-energy

7 Potential Dangers of the Keto Diet. (n.d.). Healthline. https://www.healthline.com/nutrition/dangers-of-keto-diet#The-bottom-line

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