The Keto Diet, the Skinny Way to Enjoy but the Risk is Great
The ketogenic diet or keto diet that is busy being discussed is reaping debate in a number of health circles. Some experts consider this type of diet done by reducing carbohydrate intake, and replacing it with more fat and protein intake is fine.
But some people consider the keto diet to have risks that can interfere with metabolism and body health.
Keto diets are believed to be able to lose weight, one of them because by consuming more fat, the body feels full longer. The Keto Diet, the Skinny Way to Enjoy but the risk is great
Reducing calories without feeling hungry is one that makes people interested in following the keto diet.
High protein intake makes the desire to eat down. This makes people who do a keto diet are not too eager to eat.
In addition, with reduced carbohydrates, lots of water is released from the body. This makes it easy to lose weight when someone applies the keto diet.
However, the reduction in excessive water from this body has a complex risk, ranging from fatigue to muscle cramps. This was explained by Alix Turoff, RD, CDN, CPT, a dietitian.
"This causes the kidneys to release more water, along with the electrolytes your body needs, such as magnesium, calcium, sodium, and potassium. Meanwhile, unbalanced electrolytes can cause muscle cramps, irregular heartbeat, fatigue, cognitive distortion, and lack of control of body temperature, "he reported as Shape .
Drastic carbohydrate intake will cause the body to lacks carbohydrates and sugar, this process is called ketosis. When your body first enters ketosis, you may experience a series of side effects called Quito flu.
This is explained by Jennifer M. Brown, RD, teaching staff at the University of Arizona College of Health Sciences and Health Promotion.
"The flu keto can include fatigue, dizziness, dizziness, insomnia, and constipation, all due to extreme carbohydrate restrictions," he said.
In addition, if we deliberately limit carbohydrates, our bodies will produce less insulin, and the storage of glycogen in the muscles and liver will run out. For every 1 gram of glycogen that is used up, we lose about 3 grams of water.
Hanging 80-90 percent of calories from fat alone is difficult.Meanwhile, adults need more energy intake because their activities are also higher. In addition, the high fat content in this diet can also increase cholesterol levels and contribute to increased cardiovascular disease.
" Without fiber from grains and fruits, you are also likely to experience constipation and other digestive problems," the Popular Science reported on the impact of the keto diet on adults.
Therefore, a medical keto diet is not recommended. Doctors tend to recommend that people who will go on a diet to apply a balanced nutrition, diet so that nutritional intake in the body is maintained.
"I am not in a position to suggest that. Not pro because we eat must be balanced nutrition
, "said Dr. Diana Sunardi, M. Guise, SpGk told contributor DS reporters on April 2018.
Furthermore, Dr. Diana said that by continuously reducing certain substances, the body will lack nutrients. Such conditions are increasingly feared to have a negative impact on the body.
As reported by Antara, clinical nutrition specialist Dr. Samuel Oetoro said that the total fat intake in the keto diet must consist of 80 percent polyunsaturated fatty acids, the rest is saturated fat.
Weak unsaturated acids are divided into two, namely monounsaturated fatty acid (MUFA) and polyunsaturated fatty acid (PUFA).
Examples of MUFAs are olive oil, peanuts, soybeans, poultry corn
, walnuts, peanut butter and avocados. While polyunsaturated fatty acids, aka PUFA, can be obtained from marine fish, fish oil
and soybean oil.
Unfortunately, what is applied in Indonesia is not necessarily right. Many keto dieters mistakenly choose fat, they actually eat more fatty meats, which are included in saturated fats.
Based on research, the keto diet should only be done for three to six months. Under three months is the most ideal time. Too long keto diet will actually make uric acid and bad cholesterol higher.
Healthy obese people can go on a keto diet. Conversely, those who have various diseases such as gout or high cholesterol are not recommended to apply a diet because it will only make the level of uric acid and bad cholesterol in the body higher.
However, Samuel did not recommend the keto diet be applied by workers who are required to always think. Because it takes carbohydrates to make brain cells work properly.
"Without carbohydrates, it's hard to think, slow," he said.
But some people consider the keto diet to have risks that can interfere with metabolism and body health.
Keto diets are believed to be able to lose weight, one of them because by consuming more fat, the body feels full longer. The Keto Diet, the Skinny Way to Enjoy but the risk is great
Reducing calories without feeling hungry is one that makes people interested in following the keto diet.
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| Images Credits: Pixabay |
High protein intake makes the desire to eat down. This makes people who do a keto diet are not too eager to eat.
In addition, with reduced carbohydrates, lots of water is released from the body. This makes it easy to lose weight when someone applies the keto diet.
However, the reduction in excessive water from this body has a complex risk, ranging from fatigue to muscle cramps. This was explained by Alix Turoff, RD, CDN, CPT, a dietitian.
"This causes the kidneys to release more water, along with the electrolytes your body needs, such as magnesium, calcium, sodium, and potassium. Meanwhile, unbalanced electrolytes can cause muscle cramps, irregular heartbeat, fatigue, cognitive distortion, and lack of control of body temperature, "he reported as Shape .
Drastic carbohydrate intake will cause the body to lacks carbohydrates and sugar, this process is called ketosis. When your body first enters ketosis, you may experience a series of side effects called Quito flu.
This is explained by Jennifer M. Brown, RD, teaching staff at the University of Arizona College of Health Sciences and Health Promotion.
"The flu keto can include fatigue, dizziness, dizziness, insomnia, and constipation, all due to extreme carbohydrate restrictions," he said.
In addition, if we deliberately limit carbohydrates, our bodies will produce less insulin, and the storage of glycogen in the muscles and liver will run out. For every 1 gram of glycogen that is used up, we lose about 3 grams of water.
Hanging 80-90 percent of calories from fat alone is difficult.Meanwhile, adults need more energy intake because their activities are also higher. In addition, the high fat content in this diet can also increase cholesterol levels and contribute to increased cardiovascular disease.
" Without fiber from grains and fruits, you are also likely to experience constipation and other digestive problems," the Popular Science reported on the impact of the keto diet on adults.
Therefore, a medical keto diet is not recommended. Doctors tend to recommend that people who will go on a diet to apply a balanced nutrition, diet so that nutritional intake in the body is maintained.
"I am not in a position to suggest that. Not pro because we eat must be balanced nutrition
, "said Dr. Diana Sunardi, M. Guise, SpGk told contributor DS reporters on April 2018.Furthermore, Dr. Diana said that by continuously reducing certain substances, the body will lack nutrients. Such conditions are increasingly feared to have a negative impact on the body.
As reported by Antara, clinical nutrition specialist Dr. Samuel Oetoro said that the total fat intake in the keto diet must consist of 80 percent polyunsaturated fatty acids, the rest is saturated fat.
Weak unsaturated acids are divided into two, namely monounsaturated fatty acid (MUFA) and polyunsaturated fatty acid (PUFA).
Examples of MUFAs are olive oil, peanuts, soybeans, poultry corn
, walnuts, peanut butter and avocados. While polyunsaturated fatty acids, aka PUFA, can be obtained from marine fish, fish oil and soybean oil.Unfortunately, what is applied in Indonesia is not necessarily right. Many keto dieters mistakenly choose fat, they actually eat more fatty meats, which are included in saturated fats.
Based on research, the keto diet should only be done for three to six months. Under three months is the most ideal time. Too long keto diet will actually make uric acid and bad cholesterol higher.
Healthy obese people can go on a keto diet. Conversely, those who have various diseases such as gout or high cholesterol are not recommended to apply a diet because it will only make the level of uric acid and bad cholesterol in the body higher.
However, Samuel did not recommend the keto diet be applied by workers who are required to always think. Because it takes carbohydrates to make brain cells work properly.
"Without carbohydrates, it's hard to think, slow," he said.
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