The keto diet helps you limit your carbohydrate and sugar intake to lose weight fast. In addition, some parties who support this method also say the keto diet at the same time can help lower blood sugar. Is it true the benefits of this one keto diet?
Overview of info about the keto diet
The keto diet is a low-carbohydrate and high-fat diet. Carbohydrate intake that is allowed during this diet is no more than 30 grams of total daily calories, while fat intake must be increased to 60-70%, which is about 3-4 grams per 1 gram of carbohydrates and protein consumed.
Some foods high in fat and protein that are recommended when undergoing the keto diet are:
- Fatty fish, like salmon
- Olives and olive oil
With a keto diet, your body will burn more fat as energy because you don't have enough carbohydrates to be the main energy source. This is where the benefits of keto appear to lose weight.
The benefits of the keto diet can also help reduce blood sugar levels?
When you limit consumption of carbohydrates strictly, the body will enter the ketosis stage. Lack of carbohydrates makes glucose (blood sugar) levels drop so that the body will start breaking ketone fat to become an energy source.
Ketosis is actually a mild form of ketoacidosis that usually attacks type 1 diabetics, and is the leading cause of death in diabetics under the age of 24 years.
However, some experts say that the state of ketosis is not dangerous. Cleavage of the ketone seems to help control insulin resistance. When blood sugar levels in the body are more stable, it also helps reduce the need for additional insulin (a hormone that helps convert sugar into energy).
In addition, the ketogenic diet also makes the body burn more fat so it also helps reduce weight. Nearly normal weight loss is associated with a reduced risk of type 2 diabetes.
That's why the benefits of the keto diet are believed to help diabetics control their blood sugar levels. Some studies even say that the ketogenic diet is said to be safe for obese people or overweight people.
Be careful about the side effects of the keto diet
Although there are many benefits of the keto diet that you can get, you should also recognize and be aware of various side effects that may arise afterwards. Because the keto diet is from the beginning not specifically intended as a way to lose weight, but rather as a diet specifically for people who have epileptic disorders. People epilepso have difficulty digesting carbohydrates in the body, so it must be very limited intake so that epilepsy symptoms are more manageable.
For healthy people, a long-term keto diet will change how the body's metabolism uses energy which can certainly bring side effects to the body. Some of the side effects that can appear at the start of a ketogenic diet are:
- Constipation or constipation.
- Frequent urination.
- Cramps in the legs.
- Be nervous because you feel lack of energy.
- Flu symptoms.
Also, ketones produced too much in the body when the keto diet turns out to increase the risk of ketoacidosis, which is a dangerous medical condition.
If you experience the following symptoms of diabetes-ketoacidosis, you should immediately see a doctor.
- High blood sugar.
- Dry mouth.
- Frequent urination.
- Breath odor like the smell of fruit.
- Difficulty breathing.
For those of you who are on a keto diet, it is recommended that you test your blood sugar levels throughout the day to make sure it stays normal.
- 7 Healthy and Suitable Fruit for the Keto Diet
- 4 Benefits of the Ketogenic Diet: Lose Weight Until Preventing Epilepsy
- What's the Difference between the Ketogenic Diet and the Ketofastosis Diet?