Keto diet is not recommended for you

The keto diet allows you to lose weight quickly without exercising and without going hungry. BUT The Keto diet is not recommended

There are many popular ways to lose weight.

Some advocate “eat less”, while others advocate “exercise”.

But either way, it has its own problems: the former may starve, the latter… A little tired.

Is there a way not to exercise, not to starve, but to lose weight quickly?

There is a way! That’s the ketogenic diet.

It’s great for short-term weight loss,

Know this make you want to jump into the ketogenic diet?

Wait, Keto diet is really not recommended to lose weight !

Ketogenesis is a high-fat, low-carbon diet

Fat is metabolized in the body in two ways:

➊ when we ingest carbon water and fat, the fat is burned thoroughly with the assistance of carbon water to produce carbon dioxide and water.

➋ with the intake of fat, which is tightly controlled to carbon water (generally within 20 g), fat is metabolically produced, as it is mainly no longer carbon dioxide and water, but ketone bodies

The “ketogenic diet ” is very strict and requires a 70% – 80% energy ratio for gross fat, 10% – 20% energy ratio for protein, and only 5% – 10% energy ratio for carbon to water.

This also means:

➊ food rich in carbon water cannot be eaten: all staple foods including omnivores and aduki beans

All fruits except pistachio, which has a particularly high fat content; High carbohydrate vegetables

Nor can any foods with added sugar be eaten.

➋ for foods rich in protein, fat, there are no restrictions.

Ketogenic diet is really work

This dietary pattern leads to three ‘benefits’:

➊ body fat loss weight loss

Ketone bodies contain energy, and on a ketogenic diet there are a large number of ketone bodies that are excreted through the breath and urine, whereupon the body loses fat and loses weight.

➋ eat less and have reduced energy intake

Ketone bodies also have appetite suppressive effects, dietary fiber from vegetables increases satiety, and protein rich meat, eggs, milk, beans help delay satiety, so sticking to a ketogenic diet makes you eat less and loses less energy on your intake.

➌ breakdown of body muscles, rapid weight loss

Most tissue organs can only utilize glucose for energy supply.

So, a ketogenic diet naturally results in a lack of glucose supply due to a low intake of sugars.

Although ingested high protein foods are also able to go through metabolism in the body to be converted into glucose for body energy supply. But because ketogenesis tightly controls carbon water, it is simply not possible to rely on food to provide adequate glucose.

So the muscles in the body get burned and are converted into glucose for the body’s energy.

Large amounts of water are also produced when muscles break down and are eventually excreted. In view of further weight loss.

However, this reduction is not fat but muscle.

Ketogenic diet has no advantage in long-term weight loss

The weight drops quickly inside short time lets the person reducing weight confidence soar, but research discovery, this one advantage also reflects the 3 ~ 6 months that reduce weight, hold to 12 months or 24 months effect reducing weight and other means reducing weight do not have remarkable difference.

It is difficult to stick to a strict diet for a long time

And even if you persevere with an iron will for months, you’re more likely to bounce back quickly: Once you stop ketogenic mode, you’ll binge on carbohydrate-rich foods, especially those sugary, fat-rich, energy-dense breads and pastries, setting your weight loss on a downward spiral.

The health risks cannot be ignored

Even more dire is that long-term ketogenic diets can also impair physical health:

1. May cause ketoacidosis

Light, polyuria, nausea and vomiting, breathing with an erosive apple taste, heavy, dehydration, rapid heart rate, and even life-threatening, acute ketoacidosis may be greater if the individual has diabetes mellitus but also adheres to a ketogenic diet.

2. Increased liver and kidney burden

A ketogenic diet increases the production of ketone bodies, increases the conversion of protein to glucose, and increases nitrogenous waste.

This leads to an increased burden on the liver and kidney. The former is the site of ketogenesis, protein conversion to glucose, and metabolic waste of protein conversion to urea, while the latter is responsible for discharging urea, ketone bodies out of the body.

And when the liver and kidney are chronically functioning at high loads, the life span of their normally functioning liver may be shortened.

3. Muscle loss

A ketogenic diet increases muscle loss, and in turn, the skin may be dry, loose, and prone to long wrinkles.

In addition, muscle loss also decreases basal metabolism, and the more difficult it is to lose weight.

4. Easy amenorrhea

Although the ketogenic diet is restricted to groceries crisps and fruits that are rich in carbon water, they are also carriers of various vitamins and minerals.

This part is strictly limited, and the counterpart minerals and vitamins will be easily deficient.

Rapid weight loss means a large energy deficit, which, coupled with nutritional deficiencies, predisposes the body to closure of functions of those unrelated lives such as menstruation.

So many of the girls on the ketogenic diet were amenorrheic

Additionally ketogenic diets may also increase the risk of developing diseases such as osteoporosis and kidney stones;

The ketogenic diet often recommends oils that are high in saturated fatty acids, such as butter and coconut oil, is also completely unrestricted for meat rich in saturated fat, such as red burnt meat, and excessive intake of saturated fatty acids is also unfriendly for the heart and brain.

Keto diet is not recommended for you，While the ketogenic diet ranked third on the list for fast weight loss, it was second from the bottom of the overall diet list!

One might think that losing weight quickly on a ketogenic diet for a short period of time would not be so harmful, and indeed it might not be so harmful.

But there’s no guarantee that stopping the ketogenic diet will lead to binge eating; Even if you don’t overeat, if you don’t eat according to science and exercise properly, you will still gain weight back. Why not start with balanced nutrition and healthy weight loss?

Keto diet is not recommended unless you need to lose weight quickly because of surgery