The Keto diet is being applied and shared by many people on forums about healthy living. Most of the reviews about Keto give positive results in terms of people's body weight and health indicators. So is this diet perfect? This article will tell you about this problem.

1. What is the Keto Diet?

Keto is the short name for the Ketogenic diet, effective in losing weight and preventing many dangerous diseases. The principle of this diet is to minimize the number of carbs in the body instead of adding more fat and protein to the Keto diet. As a result, the average percentage of substances loaded in the daily diet is 70% fat, 25% protein, 5% carbs. This mechanism helps remove excess fat accumulated for a long time and creates healthy energy to feed the body.

In 2016-2017, from a diet for people with epilepsy, Keto became a craze applied by many dieters because of the fat loss benefits that this diet brings. According to 2016 statistics, Ketogenic is the most exciting phrase on the Google network.

2. Advantages of this diet

It helps to lose weight effectively.

Along with other diets, Ketogenic is the favorite diet of young people because it effectively loses weight and limits the risk of gaining weight back. Many health experts believe that Keto dishes for weight loss have outstanding advantages over conventional low-fat diets. The menu items of this mode all help you feel full faster. In particular, you can lose weight quickly without calculating or closely monitoring the number of calories from food in each meal.

People who lose weight Ketogenic bring results faster than weight loss following a strict diet. In particular, many studies show that people who eat a Keto style lose weight three times more effective than those who follow a regular diet.

Suitable for people with diabetes

The Keto diet provides fats and proteins that improve insulin function in the body, increase metabolism, and balance blood sugar.

Some scientific studies show that the Keto diet for weight loss can increase insulin sensitivity by 75%. In addition, those who followed the Keto diet could lose up to 11.2 kg of weight compared to only 6.9 kg of the group consuming a lot of carbohydrates. This information means that the Ketogenic diet is beneficial in weight control and suitable for diabetes.

Improve memory

The carbs in sugar, white bread, and pasta can adversely affect blood sugar levels. Therefore, consuming less of these foods will help protect your health. In addition, healthy people may have less appetite, have more stable energy, and avoid forgetfulness.

Control the Blood sugar(A1C) index

According to a study on the keto diet, keeping your blood sugar stable can help you improve your A1C and reduce the amount of insulin your body needs.

However, adopting the keto diet can lead to diabetic ketoacidosis (diabetic ketoacidosis). This potentially life-threatening health problem causes fats to break down too quickly and makes the blood acidic. This condition is common in patients with type 1 diabetes. However, suppose you have type 2 diabetes and are on the keto diet. In that case, you should still see your doctor regularly to reduce your risk of developing the condition—this state.

Reduce acne

You will notice a noticeable change in your body after applying the Keto diet, especially for those who love sweets. Consuming large amounts of empty carbs can cause acne to appear. This symptom happens because these foods stimulate the body's response to inflammation and promote hormone production.

According to a study published in the journal Academy of Nutrition and Dietetics, the hormones that contribute to increased sebum production interfere with the venting pores in the skin. Limiting your carb intake can help you solve this problem, thereby improving the beauty of your skin.

Protect your heart health

According to a publication in the journal Nutrients, following a low-carb diet can reduce the risk of obesity, type 2 diabetes and improve cholesterol levels in the body. All of these benefits contribute to keeping you from developing heart disease.

Heart health depends in no small part on the foods you are consuming. A new finding, published in the New England Journal of Medicine, shows that a low-carb diet that increases fat and protein intake can reduce the risk of heart disease by up to 30%.

However, according to the American Heart Association, a high intake of saturated fat commonly found in meat, butter, and cheese increases the risk of heart problems. Therefore, while following the keto diet, you should also check your cholesterol levels and heart health regularly

3. Disadvantage of This Diet

Effects on muscles

Fats and carbs support the process of building and building muscle. Therefore, limiting carb intake and using a lot of stored fat to feed the body will affect muscles. In addition, the lack of calcium, magnesium, and other vitamins from fruits and vegetables that are not allowed in Keto also causes muscle aches and cramps.

Flatulence, constipation

In many cases, for the first time, applying Ketogenic will contain intestinal gas, indigestion because of the disorder in the structure of substances loaded into the body, lack of carb, and excess fiber.

Tired

Cutting carbs makes you more likely to experience unpleasant symptoms such as headaches, nausea, fatigue, diarrhea, etc. This symptom results from your body getting used to using fats instead of carbs for energy. However, you will gradually feel healthy again after 1-2 weeks of applying the diet.

Loss of appetite

When you lose weight on the Ketogenic diet, you may no longer feel hungry, no longer feel hungry. Experts say that carb restriction can prevent the production of hunger hormones like ghrelin.

Thirsty

Thirst is also a common phenomenon. Excreting excess water from the body makes you feel thirsty all the time. Therefore, you should drink water promptly when you notice signs of dehydration. This habit also helps avoid the adverse effects of the regimen on the body.

However, you should generally drink water promptly when you notice obvious signs of dehydration, such as dark yellow urine.

Pressure on the kidneys

The kidneys play an essential role in protein metabolism. Therefore, consuming too much food can harm the ability of this organ to work. Although the keto diet requires more fat than protein, many people still mistake destroying a lot of meat and causing the body to add more protein than needed.

The amount of protein the body absorbs depends on the individual, so experts are it difficult to give clear advice. Therefore, you should talk to a nutritionist or doctor to adjust the portion size to suit this diet.

Conclusion

Diet is also just how we care about our health, build a proper and healthy diet of our choice, Keto is a good diet, but it also comes with it. Some hidden risks are harmful to our health, so you should understand before applying this diet through the article.

So, do you think Keto diet is good or bad for you?