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Ketogenic diet: SIMPLE menu, food allowed and prohibited

Ketogenic diet: SIMPLE menu, food allowed and prohibited

The ketogenic diet proposes to reduce sharply the amount of carbohydrates consumed and considerably increase the consumption of fats and slightly increase the intake of proteins.

However, doctors' advice is that a healthy diet is made up of 55-75% carbohydrates, 10-15% protein, and 15-30% fat.

Although it actually provides fast weight loss, the ketogenic diet favors a number of health problems like cancer, hypoglycemia, high cholesterol, fatigue, headaches, among others. Next, clarify all two doubts about this method:

Why it helps to lose weight?

The ketogenic diet contributes to weight loss because it abruptly reduces the consumption of carbohydrates. This is because carbohydrates are the body's main source of energy, since glucose is obtained through them.

When this is done the body needs to withdraw energy from other sources. The second option is the fat reserve that our body has. When this reserve of fat is burned, the person slims.

So far so good. However, the problem is that this fat burning also leads to the release of substances called ketone bodies, which in excess cause nausea and nausea.

How the Ketogenic Diet Works

The ketogenic diet usually consists of 10 to 15 % carbohydrate, 50% fat and 30% protein. Simple carbohydrates, those easily absorbed, which include white rice, white bread, pasta and sugar, are prohibited. There is no restriction on the types of proteins and fats, so inline and red meat are released.

Foods Allowed in the Ketogenic Diet

The main foods that are part of the ketogenic diet menu are sources of fats and proteins. Some examples are: chicken breast, red meats, fish, eggs, pork, sausage (such as turkey breast and ham), curd, oleaginous, olive oil, butter, lettuce, dark green vegetables such as broccoli and spinach, and

Foods to avoid in the ketogenic diet

Foods that should be avoided in the ketogenic diet are carbohydrates, especially those easily absorbed, such as white breads, white rice, sugar and pasta. Many people believe that the ketogenic diet can be an ally of cancer treatment. This is mainly due to the fact that while normal cells can enter ketosis - that is, using fatty acids instead of glucose as a source of energy when there is no carbohydrate consumption - the cancer cells are unable to do the same .

However, even though the body is not ingesting glucose through food, glucose is still being produced by the cells and apparently the cancer cells are able to live and reproduce under these conditions.

In a study conducted in 2012 and published by the scientific journal

Nutrition

, 10 patients with advanced cancer underwent a ketogenic diet for 28 days. After the period, 4 patients were with the disease still progressing, 5 stabilized only one had a partial remission of the tumor. Therefore, it is still not possible to say for sure if this type of diet really collaborates for cancer sufferers , and more larger studies need to be conducted to reach a conclusion on the subject. Ketogenic diet menu

Here's an example of a ketogenic diet menu:

Breakfast:

scrambled eggs with turkey breast and butter

Lunch: with broccoli seasoned with olive oil

Afternoon snack: nuts

Dinner: Grilled salmon with salad seasoned with olive oil

Benefits of the ketogenic diet Fast weight loss: the only advantage of the ketogenic diet is that it provides rapid weight loss. This is because by dramatically reducing carbohydrate consumption the body is left without its main source of energy. Then the body will use glycogen, a small reserve of energy that stays in the muscle and liver. And this leads to rapid weight loss of about 4 pounds.

After this stage, the body will get energy in the adipose tissue, then the fat burning occurs. In addition to fat burning, restricting carbohydrates also leads to burning of muscles.

By providing rapid weight loss, the ketogenic diet makes one feel encouraged to continue this weight loss process. This can eventually make her accept to perform dietary reeducation and thus lose weight in a healthy way.

Disadvantages of ketogenic diet

Fatigue and headaches: With the lack of carbohydrates, the body tends to convert fat into energy which leads to the release of substances called ketone bodies. In excess these substances can cause nausea and nausea.

Difficulty of concentration:

The body without carbohydrates runs out of energy, without glucose the brain can not perform its functions successfully, this results in difficulty concentrating

Affects the mood: The ketogenic diet can lead to bad mood. The reason is that the body needs carbohydrates to bring tryptophan to the brain. Tryptophan is essential for the synthesis of serotonin, which in turn is important in modulating mood and well-being. Thus, reducing carbohydrate consumption can cause a bad mood.

Causes muscle loss: Carbohydrate restriction leads to burning of muscles. This is because the other source of energy that the body uses in the absence of carbohydrates comes from the amino acids present in muscles. This burning of muscles caused by the ketogenic diet is especially detrimental to the weight loss process, as these muscles spend a lot of energy to exist, meaning their presence helps in weight loss.

Cause of Hypoglycemia: By Drastically Reducing the amount of carbohydrate, the ketogenic diet can lead to hypoglycemia, low blood sugar, which even causes fainting.

Increased cholesterol levels: By stimulating the consumption of fats, including saturated fats, the ketogenic diet favors the increase of cholesterol levels. The explanation for this is that too much saturated fat leads to increased levels of LDL cholesterol, known as "bad" cholesterol, as it can become deposited in the arteries and cause them to clog and consequently heart problems such as a heart attack. the risk of cancer:

by allowing the free consumption of sausages such as sausage, salami and turkey breast, the ketogenic diet raises the risk of cancer, because the sausages have nitrites which in turn increase the risk of cancer in the digestive tract. In addition, sausages contain large amounts of sodium which favors problems such as high blood pressure. Ketogenic diet and seizure

The ketogenic diet is only targeted at children suffering from seizures. Several researches have shown that this type of diet helps reduce the number of seizures, but even in this case the diet should be performed with medical supervision. Recommendation

The World Health Organization (WHO) recommends that the distribution of macronutrients to healthy subjects be: 55 to 75% of carbohydrates, 10 to 15 % protein and 15 to 30% fat. The ketogenic diet goes completely against the guidance of the WHO and can still cause a number of health problems. Therefore, the vast majority of nutrologists and nutritionists do not recommend that people take the ketogenic diet for weight loss.

This diet is only aimed at children with seizure disorders and even so it should be performed with medical follow-up.

Sources consulted

Nutrologist Roberto Navarro

"Ketogenic diet and cancer", by Camila Parenza.


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