Keto Diet: Know the Benefits, How to Undergo, and the Risks

Keto Diet: Know the Benefits, How to Undergo, and the Risks - Keto diet is a diet that is done by applying a diet low in carbohydrates and high in fat. Keto diets are increasingly popular because they are said to be fast losing weight. But the keto diet is also controversial because if it is not done correctly, it might endanger health.

To achieve the benefits of rapid weight loss from the keto diet, you should first know the various things about the keto diet, including how to undergo and the risks. With enough information about the keto diet, you will also be able to understand and take into account whether this type of food is by your body condition and physical abilities.

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What is the Keto Diet?

The keto diet is almost similar to the Atkins diet and a low carbohydrate diet that reduces carbohydrate consumption and increases fat consumption, with a moderate amount of protein intake.

The purpose of consuming high amounts of fat in the keto diet is so that the body reaches ketosis. Under these conditions, the body will burn fat as the primary energy source. Fat will also be converted into ketones in the liver, thus providing a supply of energy for the brain.

Ketosis is actually a mild condition of ketoacidosis, a dangerous disease that often occurs in people with type 1 diabetes. Although there are still many pros and cons to this diet, several studies show that the keto diet is classified as safe and effective to do, especially for people who are overweight or obese, as long as it is only carried out within a specific time limit and under the doctor's supervision. Until now, the benefits and effects of the keto diet on the body are still being studied.

Taking the Benefits of the Keto Diet

Before being used to lose weight, actually, a keto diet is recommended as a way to help overcome several types of diseases, especially to reduce the frequency of seizures in children with epilepsy who are not managed with drugs.

Some conditions that benefit from the keto diet include:

• Control blood sugar in type 2 diabetics

For type 2 diabetics, the keto diet is the recommended diet as long as the fat consumed is healthy. For example, fats derived from salmon, beans, and avocados. A low intake of carbohydrates is considered useful in reducing blood sugar levels. To monitor the safety of the keto diet in diabetics, it is recommended that patients routinely check blood sugar levels every day. Don't let your blood sugar levels get too low. Testing for ketone levels also needs to be done to avoid ketoacidosis.

• Relieve symptoms of epilepsy in children

A nutritionist revealed that the keto diet can relieve symptoms of epilepsy in children. This diet is beneficial, especially for children with epilepsy symptoms that are difficult to treat with regular treatment. A study tested on 150 children with epilepsy showed that after undergoing a keto diet for one year, half of the children experienced a decrease in seizure frequency of 50%.

• Reducing the risk of heart disease

The keto diet that is carried out by increasing the consumption of healthy fats is likely to reduce the risk of suffering from heart disease. This is presumably because the keto diet lowers insulin levels so that cholesterol production in the body also decreases. This condition will reduce the risk of heart disease and high blood pressure.

• Reducing the risk of developing a nervous system disorder

Besides epilepsy, the keto diet is also likely to have benefits to help deal with nervous system disorders such as Alzheimer's, sleep disorders, and Parkinson's disease. This is allegedly due to the ketones produced by the body to break down fat into energy so it can protect brain cells from damage.

The keto diet can also provide several other benefits, such as reducing acne, helping to treat PCOS, and inhibiting the development of cancer. Also, the keto diet inhibits inflammation in gout. Therefore, many health practitioners provide keto diet recommendations, but of course, they must be lived in the right way.

How to Get the Right Keto Diet

For those of you who are interested in doing a keto diet, you must be willing to reduce carbohydrate consumption every day in large enough quantities. The standard keto diet ( standard ketogenic diet ) is a diet with 75% fat consumption, 20% protein consumption, and 5% carbohydrate consumption.

While keto diets high in protein ( high - ketogenic protein diet ) have a more significant portion of protein consumption. The food that is applied is 60% fat, 5% carbohydrate, 35% protein. Also, there is another type of keto diet that is more commonly done by athletes or bodybuilders, namely the cyclical ketogenic diet (CKD) and targeted ketogenic diets.

So, what foods are avoided or recommended in the keto diet? Fat-rich foods recommended in the keto diet are:

• Eggs, especially those containing omega 3.
• Meat, chicken, turkey, sausages, steaks, and other meat products.
• Tuna, salmon, mackerel.
• Cream, butter, and cheese.
• Green vegetables, tomatoes, onions, chili, and other plants that are low in carbohydrates.
• Nuts and seeds, such as almonds, sesame seeds, chia, and pumpkin seeds.
• Avocados, both consumed directly and in the form of cooking.
• Olive oil, avocado oil or coconut oil.
• Salt, pepper, and various natural herbs.

Meanwhile, the types of carbohydrates that are avoided include:

• Rice, pasta, cereals, and wheat products.
• Nuts and seeds.
• Tubes, such as sweet potatoes, potatoes, carrots.
• Sweet foods or drinks, such as candy, ice cream, cake, fruit juice, and soda.
• Unhealthy fats from vegetable oil or mayonnaise.
• Drinks containing alcohol.

The keto diet is recommended to be done in the short term (starting from 2-3 weeks, up to a maximum limit of 6-12 months) as limited to reducing body fat and improving health, to be followed by a healthy lifestyle. This is to avoid the risk of health problems that might occur if the keto diet is carried out in the long term.

Consider the Risk of the Keto Diet

Some risks that can occur, if you go on a long-term keto diet:

• Lack of healthy carbohydrate intakes, such as fruits, whole grains, nuts, seeds, and carbohydrate-rich vegetables.
• Losing the benefits of vitamins and minerals that the body needs.
• Kidney disorders, if protein consumption exceeds the recommended portion continuously in the long term.
• Increased risk of ketoacidosis.

Keep in mind, when you go on a keto diet, initially, you may experience several complaints. This is known as " keto-flu," which appears during the adjustment process. Some claims that might arise are:

• The body feels weak
• Restless
• Hard to sleep
• Nausea
• Annoying hunger
• Decreased concentration ability

Although not always the case, these complaints can feel burdensome when starting a keto diet. Generally, it will decrease after you get used to this diet.

Consider the various benefits and risks of the keto diet before doing so. Don't just be tempted by the benefits of rapid weight loss, because there is a risk of dangerous ketoacidosis.

Basically, whatever diet is done, it will not always give the same results to each person. So that adjusting the type of food with conditions, needs, and abilities of the body is highly recommended. If necessary, consult a doctor or nutritionist before undergoing the keto diet.

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Ketogenic Diet: A Complete Guide For Beginners

The ketogenic diet is a diet that applies a small amount of carbohydrates but is high in fat. Consumption of foods such as meat, eggs, beans and vegetables is highly recommended.

The ketogenic diet is a low-carbohydrate, high-fat diet that offers many health benefits. More than 20 studies show that this type of diet can help you lose weight and improve health. The ketogenic diet might even be beneficial for diabetes, cancer, epilepsy, and Alzheimer's disease.

This article is a complete guide for beginners about ketogenic diets. It contains everything you need to know.

What is the Ketogenic Diet?

The ketogenic diet (often called keto) is a low- carbohydrate, high-fat diet that has many similarities to the Atkins diet and a low-carbohydrate diet. This affects carbohydrate intake which must be completely reduced, and replace it with fat. Reducing carbohydrates causes your body to experience a metabolic state called ketosis.

When that happens, your body becomes very efficient at burning fat as energy. It also makes fat a ketone (substance from fat metabolism) in the liver, which can provide energy for the brain.

The ketogenic diet can cause a huge reduction in blood sugar levels and insulin. This happens together with an increase in ketones, which have many health benefits.

Conclusion: the ketogenic diet (keto) is a low-carbohydrate, high-fat diet. This lowers blood sugar and insulin levels, and keeps the body's metabolism away from carbohydrates and switches to fats and ketones.

Ketogenic Diet Types

There are several versions including the ketogenic diet, as follows.

- The standard ketogenic diet (SKD): this diet is a diet that is very low in carbohydrates, moderate protein, and high in fat. This usually contains 75% fat, 20% protein and only 5% carbohydrate.
- Cyclical ketogenic diet (CKD): this diet involves periods of consuming high carbohydrates, usually like 5 days of the ketogenic diet followed by 2 days of high carbohydrate.
- Targeted ketogenic diet (TKD): This diet allows you to add carbohydrates while on a diet.
- High-protein ketogenic diet: this is the same as the standard ketogenic diet but by adding more protein. The ratio is 60% fat, 35% protein and 5% carbohydrate.

However, only the standard and high ketogenic diet proteins have been extensively studied. The cyclical or targeted ketogenic diet is a more advanced diet method, and is used primarily in bodybuilders or athletes. More information in this article applies to the standard ketogenic diet (SKD), although there are also many principles that apply in other versions.

Conclusion: there are several versions of the ketogenic diet. However, the standard ketogenic diet is the most studied and most recommended.

Ketogenic Diet Helps to Lower Weight Loss

The ketogenic diet is the best way to lose weight and reduce the risk of disease-causing factors. In fact, the results show that the ketogenic diet is far superior to the low-fat diet that was recommended. What's more, this diet is highly recommended because you can lose weight without the need to count calories or bring your food.

One study found that people who followed the ketogenic diet lost 2.2 times faster than those who followed a limited-calorie, low-fat diet. Triglycerides and HDL cholesterol levels also increase. Another study found that ketogenic diet participants were 3 times faster at losing weight than those who followed the British Diabetes diet recommendation.

There are several reasons why the ketogenic diet is very superior as a low-fat diet. One of them is increasing protein intake, which is very useful. Increased ketone, lowers sugar levels and increases insulin sensitivity which is also the key that has an important role.

Conclusion: a ketogenic diet can help you lose more weight than a low-fat diet. This can happen without feeling hungry.

Ketogenic Diet for Diabetes and Prediabetes

Diabetes is characterized by changes in metabolism, high blood sugar and impaired insulin function.
The ketogenic diet can help you reduce excess fat, which is closely related to type 2 diabetes, prediabetes and metabolic syndrome.

One study found that the ketogenic diet improved insulin sensitivity with a large percentage of 75%. Another study in patients with type 2 diabetes found that 7 to 21 participants involved stopped all their diabetes treatments.

In a previous study, the ketogenic group lost 24.4 lbs (11.1 kg), compared with a high carbohydrate group of only 15.2 lbs (6.9 kg). This is an important benefit when linked to the relationship between weight and type 2 diabetes.

In addition, 95.2% of the ketogenic group was also able to stop or reduce treatment, compared to the high carbohydrate group which was only 62%.

Conclusion: the ketogenic diet can increase insulin sensitivity and eliminate fat, which leads to a drastic increase in type 2 diabetes and prediabetes.

Health Benefits of the Ketogenic Diet

The ketogenic diet actually originates as a treatment for treating neurological diseases, such as epilepsy. Current studies have shown that diets can have benefits for a variety of different health conditions.

• Heart disease: the ketogenic diet can improve the risk of body fat, HDL levels, blood pressure and blood sugar.
• Cancer: a diet currently used to treat several types of cancer and slow tumor growth.
•  Alzheimer's disease: a diet can reduce Alzheimer's symptoms and slow the progression of this disease.
• Epilepsy: studies have shown that the ketogenic diet can cause a large reduction in seizures experienced by epileptic children.
• Parkinson's disease: a study found that diets help develop symptoms of Parkinson's disease.
• Polycystic ovary syndrome: the ketogenic diet can help reduce insulin levels, which play a role in polycystic ovary syndrome.
• Brain injury: a study of animals found that diets can reduce concussion and help recovery after brain injury.
• Acne: low insulin levels and sugar-free foods or processed foods can reduce acne.

However, keep in mind that a lot of research is not a benchmark.

Conclusion: The ketogenic diet can provide many health benefits, especially on metabolic, neurological or insulin-related diseases.

Foods to Avoid

In short, foods that are high in carbohydrates must be limited. The following is a list of foods that must be reduced or eliminated on the ketogenic diet.

• - Sugary food: soda, fruit juice, smoothies, cake, ice cream, sweets and others.
• - Grains or starch: products made from wheat, rice, pasta, cereals and others.
• - Fruit: all fruits, except little berries like strawberries.
• - Beans or pods: peas, kidney beans, lentils, beans and others.
• - Vegetables roots or tubers: potatoes, sweet potatoes, carrots, turnips and others.
• - Low-fat products or diet products: because they are processed too long and are often high in carbohydrates.
• - Some herbs or sauces: usually contain lots of sugar and unhealthy fats.
• - Unhealthy fat: limit consumption of processed vegetable oils, mayonnaise and others.
• - Alcohol: because it contains carbohydrates, many alcoholic drinks can make you not get ketosis.
• - Sugar-free diet foods: this is often found in sugar alcohol, which can affect ketone levels in some cases. These foods tend to be high processed foods.

Conclusion: avoid foods that contain carbohydrates such as grains, sugar, beans, rice, potatoes, sweets, juices and even most fruits.

Edible Food

Most of your food should be as below.

• - Meat: red meat, steak, ham, sausage, bacon, chicken and turkey.
• - Fish fats: like salmon, foral fish, tuna and mackerel.
• - Eggs: look for eggs from grazing animals (eg free-range chicken eggs) or contain omega 3.
• - Butter and cream: look for animals that are fed with grass if possible.
• - Cheese: unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
• - Nuts or seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds and others.
• - Healthy oils: especially original olive oil, coconut oil and avocado oil.
• - Avocado: fresh avocado or freshly made guacamole.
• - Low carbohydrate vegetables: mostly green vegetables, tomatoes, garlic, paprika and others.
• - Seasoning: You can use salt, pepper and various kinds of healthy herbs and spices.

Conclusion: the majority of foods on your diet are foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and low-carbohydrate vegetables.

Examples of Ketogenic Diet Foods, A Week

To help you get started, here is an example of a week's ketogenic diet.
Monday.
- Breakfast: bacon, eggs and tomatoes.
- Lunch: chicken salad with olive oil and feta cheese.
- Dinner: salmon with asparagus cooked in butter.

Tuesday.
- Breakfast: eggs, tomatoes, basil and goat cheese omelet.
- Lunch: almond milk, peanut butter, powdered chocolate and stevia milkshakes.
- Dinner: meatballs, cheddar cheese and vegetables.

Wednesday.
- Breakfast: ketogenic milkshake (please find the recipe).
- Lunch: shrimp salad with olive oil and avocado.
- Dinner: pork slices (pork) with parmesan cheese, broccoli and salad.

Thursday.
- Breakfast: omelet with avocados, salsa, peppers, onions and spices.
- Lunch: a handful of beans and a celery with guacamole and salsa.
- Dinner: chicken filled with pesto and cream cheese, along with vegetables.

Friday.
- Breakfast: sugar-free yogurt with peanut butter, chocolate powder and stevia.
- Lunch: sauteed meat cooked with coconut oil and vegetables.
- Dinner: burger without sweet bread with bacon, eggs and cheese.

Saturday.
- Breakfast: ham and cheese omelet with vegetables.
- Lunch: ham and sliced ​​cheese with beans.
- Dinner: white fish, eggs and spinach cooked with coconut oil.

Sunday.
- Breakfast: fried eggs with bacon and mushrooms.
- Lunch: burger with salsa, cheese and guacamole.
- Dinner: steak and eggs with a little salad.

Try to replace vegetables and meat in the long run, because each type contains different nutrients and different health benefits.

Conclusion: You can eat various types of delicious and nutritious foods with the ketogenic diet.

Healthy Ketogenic Snacks

In case you feel hungry between meals, here are some healthy snacks that are suitable for keto.

• - Fatty meat or fish.
• - Cheese.
• - A handful of nuts or seeds.
• - Cheese with olives.
• - 1-2 boiled eggs cooked.
• - 90% dark chocolate.
• - Low-carb milkshake with almond milk, powdered chocolate and peanut butter.
• - Fat-rich yogurt mixed with peanut butter and powdered chocolate.
• - Strawberries and cream.
• - Celery with salsa and guacamole.
• - Little food leftovers.

Conclusion: snacks that are good for the keto diet contain cuts of meat, cheese, olives, hard-boiled eggs, beans and dark chocolate.

Tips to Eat Outside When the Ketogenic Diet

It's not too difficult to make most restaurant meals very 'keto' when eating out. Most foods offer several types of meat or fish-based dishes. Order it, and replace all high carbohydrate foods with vegetables. Egg-based foods are also a good choice, such as omelet or eggs and bacon.

Another favorite is a burger without sweet bread. You can also leave the bread and potatoes and replace them with vegetables. Add extra avocados, cheese, bacon or eggs. In Mexican restaurants, you can enjoy all kinds of meat with cheese, guacamole, salsa and sour cream. For dessert, ask for a mixture of cheese or double cream with berries.

Conclusion: when eating outside, choose meat, fish or egg-based ones. Ask for extra vegetables instead of carbohydrates or starch, and provide cheese for dessert.

Side Effects and How to Minimize them

Although the ketogenic diet is safe for people's health, there may be some side effects when your body is adapting. This is often referred to as "keto flu" - and usually occurs more than a few days.

Keto flu includes little energy and slightly decreased mental function, increased hunger, sleep problems, nausea, digestive discomfort and decreased body performance.

In order to minimize this, you can try a low carbohydrate diet for the first few weeks. This might get your body used to burning more fat before you eliminate carbohydrates in total.

A ketogenic diet can also change the balance of water and minerals in your body, so adding extra salt to your food or taking mineral supplements can also help. For minerals, try taking 3,000-4,000 mg of sodium, 1,000 mg of potassium and 300 mg of magnesium per day to minimize side effects.

At least initially, it is important to eat until full and avoid limiting too many calories. Usually the ketogenic diet causes weight loss without deliberate calorie restriction.

Conclusion: many side effects during the start of the ketogenic diet that can be limited. Facilitating diet and taking mineral supplements can help.

Supplements for the Ketogenic Diet

Although no supplements are needed, some can be useful.

• - MCT oil: add to drinks or yogurt, MCT oil provides energy and helps increase ketone levels.
• - Minerals: additional salt and other minerals that can be important when starting a diet, because there is a shift in the balance of water and minerals.
• - Caffeine: caffeine can be beneficial for energy, fat loss and performance.
• - Exogenous ketones: these supplements help increase the levels of ketones in your body.
• - Creatine: creatine provides many benefits for health and performance. This can help if you combine the ketogenic diet with exercise.
• - Whey: use half a spoonful of whey protein into a shake or yogurt to increase your daily protein intake.

Conclusion: Certain supplements can be beneficial on the ketogenic diet. This includes exogenous ketones, MCT oil and minerals.

Five Frequently Asked Questions

The following are answers to some of the most frequently asked questions about the ketogenic diet.

- Can I eat carbohydrates again?
Yes. However, this is important to eliminate them initially. After the first 2-3 months, you can eat carbohydrates on special events - just go back to the diet after that.

- Will I lose muscle?
There is a risk of losing some muscles on any diet. However, high protein intake and high ketone levels can help minimize muscle loss, especially if you lift weights.

- Can you build muscle on the ketogenic diet?
Yes, but it might not be as good as on a sufficient carbohydrate diet.

- Do I need to repeat eating carbohydrates again?
Not. However, a few high-calorie days may be useful now and later.

- How much protein can I eat?
Protein must be moderate, as a high intake that can stop insulin levels and low ketones. About 35% of the total calorie intake is a possible limit.

Five Other Questions Frequently Asked Questions

- What if I'm always tired, weak and tired?
You may not be in full ketosis or beneficial fat and efficient ketones. To overcome this, reduce your carbohydrate intake and see the points above again. Supplements such as MCT oil or ketones can also help.

- My urine smells like fruit? What happens?
Do not worry. This is only due to excretion made during ketosis.

- My breath smells. What should I do?
This is a common side effect. Try drinking natural-flavored water or chewing sugar-free gum.

- I hear ketosis is very dangerous. Is it true?
People often confuse ketosis and ketoacidosis. The first is formed naturally, while the other only occurs in uncontrolled diabetes. Ketoacidosis is dangerous, but ketosis on the ketogenic diet is very normal and healthy.

- I have digestive problems and diarrhea. What should I do?
This is a common side effect that usually passes after 3-4 weeks. If it continues, try eating more high-fiber vegetables. Magnesium supplements can also help constipation.

The Ketogenic Diet Not For Everyone

The ketogenic diet can be very good for people who are overweight, diabetes or who are trying to improve their metabolic health. This may be less suitable for elite athletes or those who hope to add large amounts of muscle or weight.

And, like other diets, this will work if you are consistent and keep doing it in the long run. That's all, some things that are proven in nutrition as health benefits and weight loss from the ketogenic diet.

7 Best Diet 2019, Safe and Quick Slim

Every year there will be various types of new diets or old diets whose trends continue. Almost all best diet 2019 that appear will give varying success claims. Our task now is to understand all types of diets and choose which ones are suitable to choose from.

Best Diet 2019, Safe and Quick Slim

Here are some types of best diet 2019 which are predicted to be increasingly popular as reported by The Health Line :

1. Health good diet

There are no specific rules for this type of diet. The protocol only divides food into two types of categories. The first food is good for the stomach and the second food is not good for the stomach. As long as it doesn't cause interference, it means it's good for the body.

Good food usually contains more probiotics such as yogurt, Kimchi, or Kabocha. Furthermore, fibrous fruits and vegetables are also good for this type of diet.

2. Vegetable Protein Diet

During this time we consume more protein derived from animal protein. Besides having a delicious taste, the protein is also quite rich. Although animal protein is beneficial, excess fat content can cause side effects. Also, environmental problems. As a result of animal husbandry is also a further issue of this 2019 diet trend.

Vegetable protein comes from various grains. Furthermore, these seeds will be processed into foods such as tofu, tempeh, or other preparations to mimic the texture of meat.

3. Keto diet

This type of keto diet has many derivatives, but the concept is the same namely low carbohydrate, high fat, and moderate protein. The source of protein may be from anywhere, although tofu has to be reduced because of its high carbohydrate content.

This 2019 diet trend is fast losing weight. However, some side effects such as dizziness will often appear in the first 1-2 weeks of the diet.

Some people are compatible with this diet and some are not. If you have high blood pressure and cholesterol, you may be able to consult your doctor first.

4. Intermittent fasting diet

The 2019 diet trend allows you to eat anything even if you can't overdo it at certain hours. New meals can be done from 12:00 noon to 6-8 hours ahead. More than that, you can only drink water.

This type of diet is suitable for those of you who are losing weight. Also, you who want to eliminate stubborn fat in the stomach, this diet can be tried.

Intermittent fasting will speed up the body's metabolism. Also, a diet that limits the hours of eating is good for those of you who have digestive disorders such as heartburn.

5. Bitter diet

A bitter food diet is also expected to appear. Although interested people from certain circles, the 2019 diet trend is still predicted to become a trend. The concept of this diet is to eat bitter foods either raw or cooked to detoxify or remove toxins in the body.

6. Un-dieting

This diet has no protocol and only returns to the basic needs of the body. As long as the body meets its needs and is not excessive, various complicated protocols need not be done.

7. Flexible dieting

This 2019 diet trend might not be as great as keto or other types of diet in the previous point. However, those who are involved in the world of fitness and similar types will use this diet more because it makes it easier for you to regulate the composition of nutrients that enter the body.

This type of diet can also be adjusted to the needs and target fitness that is being owned. For example, when cutting, macronutrient settings are more focused on protein than carbohydrates.

How to choose a diet that is safe and suitable for the body

Before you decide to choose one of the 2019 diet trends and apply them, several things must be considered carefully. Next is complete.

• Make sure not to do another diet. If you are on a diet, it is better to stop at least for a week. Make your body's metabolism return to its normal new diet. If the body has not returned to normal, the possibility of disruption or incorrect diet protocol will be high.

• Do in-depth research related to the diet to be carried out. Find out the protocol correctly so you don't go wrong when you run it. Also, find out about the presence or absence of side effects. Sometimes the side effects are quite large so you can reconsider the diet.

• Make sure the diet to be carried out is by the body. The purpose of the suit here is a match. Sometimes some people feel that they are not suitable for certain diets because of certain physical conditions.

• If you don't know if the diet is suitable or it's not good to try it for a week. If there is no problem in this trial phase, you can continue. However, if a problem arises, you can immediately stop it.

• Pay attention to diet protocols in more detail. From there you will see several diet methods that are truly mature concepts or just trial and error. Find out first some groups that discuss the diet and read the reviews of people who have done it.

The best diet in 2019 is true quite a lot and makes some people interested. You may go on a diet presented above. However, several things must be considered starting from the condition of the body and its compatibility. Hopefully, the above review is useful for those of you who want a healthy diet and minimal side effects.

Beware, Never Tempted To Follow This Dangerous Diet Trend!

Beware, Never Tempted To Follow This Dangerous Diet Trend! - Excess fat in the body is indeed a problem that bothers, both in appearance and health. One solution to eliminate this fat problem is to go on a diet, which is to change the diet so that fat does not accumulate more.

Edits, don't rush to try diet trends that are being talked about a lot. Not all diets are safe, you know! Several types of dangerous diets are trending, but it turns out to be harmful to the body when done. What are you doing?

1. Master Cleanse Diet 

The Master Cleanse diet is a 10-day diet program pioneered by Stanley Burroughs in 1941. The concept of this diet is body detoxification. Those who follow this diet may only consume lemon juice, maple syrup, and cayenne pepper for 10 days. Of course, this type of diet is one type of dangerous diet because the body will lack many vitamins and nutrients needed. Your body weight will definitely go down, but you will also experience constipation, weakness, and severe headaches.

2. Sleeping Beauty Diet 

The dangerous diet that many people believe turned out to be started by the legend Elvis Presley in 1970. To go on this diet, you have to sleep every time you feel hungry 'light'. This is intended to eliminate hunger. That way, no food will accumulate into fat. In fact, hunger will actually increase as soon as you wake up.

3. Hollywood Diet 

This Hollywood diet is one dangerous diet that uses grapes as its main intake. Those who do this diet should consume half grapes or grape juice every meal. Calories consumed a day should not be more than 800. If combined with fat-burning enzymes in grapes, this will make your weight drop faster. But in fact, in addition to endangering health, this diet has also proven to have little effect on removing fat.

4. Tapeworm Diet Pills

Sounds crazy, but in fact, many of you are trying this dangerous diet. They take pills that contain tapeworms and let them grow in the intestines so that these worms can 'take part' in eating what we eat. In fact, this tapeworm is very dangerous if it continues to be in the body because it can cause serious medical problems. For this reason, many countries forbid the practice of this dangerous diet.

5. Cabbage Soup Diet 

There is one type of diet that is believed to have existed since ancient times, namely the diet of cabbage soup which is said to be effective for weight loss. Even though according to health experts, the content of cabbage soup is not enough to meet daily nutrition. Perpetrators of this diet will only feel hunger, the body's metabolism slows down and lacks protein.

6. Baby Food Diet

A dangerous diet that is also widely used by people who want to be thin is a baby food diet. Many people, including celebrities, use this baby food diet with the assumption that baby food has adequate nutrition for daily nutritional needs. In fact, in the long run, this diet will interfere with health because the nutrients and nutrients needed by adults are clearly much different from infant nutrition.

Best Diets 2019: Last Rank Keto, DASH Number One

Best Diet 2019 - One of the most sought after resolutions of the new year is losing weight. However, is it really the diet program that you live to achieve it? 

US News and World Report have just released a list of the best diet in 2019 and the lowest-ranked is keto and Dukan.

The keto diet is a diet that adopts a diet low in carbohydrates and high in fat, while a diet that is said to be run by Kate Middleton and Jennifer Lopez is a diet that recommends consuming only protein and water for five days.

Best diet 2019/ libreshot.com 

As reported by CNN, Thursday (06/01/2019), a low carbohydrate diet pattern is very influential for health in the long run even though it is effective in losing weight.

The two diets above work by causing ketosis, a condition in which the body breaks down the fat eaten and stored into a ketone to be used as an energy source.

Not surprisingly, when running a diet like this, a person will feel dizzy and easily fatigued because the body must adjust to a lack of carbohydrates.

The board of experts consisting of 25 experts at various US medical centers is also concerned about the high-fat content in people who are on the keto diet. The diet recommends 70 percent of daily calories come from fat and very low carbohydrate levels, only 15 to 20 net carbs per day.

In fact, the 2015-2020 diet guidelines for Americans recommend that 45-65 percent of daily calories come from carbohydrates and less than 10 percent of calories come from saturated fat.

"When you do a keto diet, you have drastically cut carbohydrates to 20 per day. That's less than one apple !" said nutritionist Lisa Drayer.

Experts are especially concerned about the effects of this diet on people who have liver and kidney disorders. Because there is not enough evidence to explain whether such a diet pattern is good for people with heart problems and diabetes.

A diet like this is also feared to cause hormone fluctuations. Meanwhile, another low-carbohydrate diet that was equally popular, the Whole30, also received poor ratings. A diet that recommends not to consume artificial sweeteners, alcohol, rice, processed white flour, and milk for 30 days is even third in the bottom, after keto and Dukan, along with a raw food diet.

On its website, the Whole30 diet is claimed to be able to stop unhealthy appetite, restore metabolism, heal the digestive tract, and balance the immune system.

However, all these claims are doubted by experts who call them "not supported by independent research, irrationality, and extreme restrictions."

Recommended best diet 2019

After being investigated, the Mediterranean diet for the first time occupied the top position as a diet pattern recommended with the Dietary Approaches to Stop Hypertension (DASH) which has been in the top position for eight consecutive years. Both are considered superior in maintaining a healthy body.

Drayer said, what I like about the DASH diet and the Mediterranean diet is that both offer the principle of a food guide. Like eating more fruits and vegetables, whole grains, fish, peas, beans, and low-fat dairy foods.


Not only helps you lose weight, but the DASH diet is also called being able to reduce blood pressure.

The premise is simple: eat more vegetables, fruits, and low-fat dairy foods that have high nutrition, and reduce saturated fat and salt intake.

The recommended diet is three servings of wheat every day, four to six servings of vegetables, four to six servings of fruit, two to four servings of dairy products, and several servings of meat, grains, or nuts.

Studies have shown a diet like this can reduce blood pressure in a matter of weeks.

Meanwhile, the Mediterranean diet is considered the best for diabetics, even though he is second for a healthy heart diet after the DASH diet.

Experts have linked it with stronger bones, a healthier heart, lower risk of dementia and breast cancer, longer lifespan, and a reduced risk of diabetes and high blood pressure.

In the Mediterranean diet, someone is recommended to consume more fruits, vegetables, whole grains, beans, and olive oil.

Meanwhile, refined sugar and flour are not allowed, and butter must be limited. Meat can appear in the Mediterranean menu, but only to add flavor to the cuisine. Eggs, milk, and poultry may also be consumed, only in smaller portions.

Instead, fish is highly recommended to be the main food and a glass of wine may be served at dinner.

Safe Diet Methods to Reduce Weight, Without Harming Health

Safe Diet Methods to Reduce Weight, Without Harming Health - Want to own perfect body weight? It's okay if you wish to induce it by diet. however watch out, you want to be good to settle on the correct diet. rather than losing weight, your scales truly jumped dramatically. There area unit even some extreme diets that cause health issues, you know. Well, that's why you have got to endure a healthy natural diet so your weight loss and health don't seem to be compromised.

Then, the way to do a natural healthy diet to thin while not endangering health? See the total guide during this article.

images credits: Wikipedia

How to eat a healthy natural diet while not endangering the health

Basically, being overweight results from too several calories coming into the body. whereas the calories spent don't seem to be love people who enter, that the calories accumulate and switch into fat. within the finish, fat is what makes your abdomen distended and also the size of your thighs and arms will increase.

Even though you actually wish to induce the perfect weight, you must be fastidious on a diet that doesn't endanger health. it isn't troublesome to use a healthy natural diet, as a result of primarily everybody - wish to be overweight or not - should proceed with this diet to avoid varied chronic diseases later. Then, the way to do a healthy natural diet?

1. opt for the correct food, do not skip meals

The first natural thanks to eating a healthy diet are to settle on foods that you just consume every day. Yes, selecting the correct food intake plays a crucial role in the success of your diet program.

You can do that healthy diet by avoiding fatty foods and high sugar content. Foods with high sugar have a high caloric worth thus it's dangerous for the body. Also, avoid packaging and deep-fried foods as a result of such foods can solely thwart your healthy diet.

Conversely, if you wish to endure a healthy natural diet, multiply the consumption of fruits and vegetables. But, that does not mean you avoid ingestion rice or ingestion aspect dishes. All the food continues to be required for the body, however, you have got to rearrange the parts well.

2. organize parts per desires

After selecting the correct food, then consecutive healthy diet is to regulate the food parts. you have got to eat per your daily calorie desires. Of course, this cannot be indiscriminately calculated.

If you have got hassle you'll consult this with a dietician. However, for those of you UN agency have weight, you may sometimes be allowed to eat 1500 calories of food.

To implement a healthy diet, continually keep in mind that in one meal you want to balance all the nutrients your body desires. you'll change it to the principle of balanced nutrition, which is carbohydrates, proteins, fats, vitamins, and minerals.

So, in one meal, you have got to eat basic foods, animal dishes, vegetable dishes, one bowl of vegetables, and fruit as a distraction. you'll apply parts per the illustration of the subsequently balanced nutrition.

3. Replace sugar with a healthier sweetener

Many people usually underestimate the approach of this healthy diet. In fact, a healthy diet by commutation sugar with a healthier sweetener may be a powerful one to scale back your weight.

How usually does one add sugar to your food or drink? many of us do not know what proportion sugar they consume in some unspecified time in the future. Remember, sugar and sweet foods area unit foods that cause excess weight, and area unit actually dangerous for your glucose levels.

From currently on, you must replace sugar with sweeteners that have lower calories - however no less sweet than sugar. currently, there area unit several artificial sweeteners that have low calories, area unit safe for glucose levels, and do not build weight scales soar.

4. build exercise a necessity

Sports is the simplest way for a natural healthy diet to try to to. as a result of a healthy diet, it isn't best if you do not do sports. Therefore, from currently on build exercise as a necessity, not Associate in Nursing obligation.

Because your body has to take away and burn calories into the body. If not with regular exercise, in what ways in which can the stack of calories - within the type of fat - be removed?

Begin to induce accustomed exercise frequently each day, a minimum of half-hour. To start, you'll simply take a leisurely stroll or jog for half-hour within the space of the house.

5. Applying a healthy style

After applying varied ways in which to a healthy diet as mentioned higher than, it'd be nice if you furthermore might apply a decent style as an entire. What area unit the nice life patterns?

You can do that in varied ways in which, as an example sleeping enough and avoid staying up late. Then, avoid intense excessive alcohol and do not smoke. this stuff can facilitate your natural healthy diet run simply and with success.

Healthy food selections that area unit consumed daily

There are literally several healthy diet foods that you just will consume. However, some healthy diet foods below may well be your reference.

1. Oatmeal

Oatmeal is one of the foremost normally consumed healthy diet foods. Even oatmeal may be thought-about as a healthy diet that has to be gift each day in your menu.

A study conducted for six years by researchers from the University of Golden State has proved that ingestion out the meal as a healthy diet menu has been proved to assist you thin.

In the study it had been found that folks UN agency continually had breakfast with oatmeal had a lower body mass index than {people UN agency|people that|folks that|those that|those who} didn't have breakfast in the slightest degree and teams of individuals who Ate breakfast with different menus. This happens as a result of oatmeal includes foods that contain high fiber and low glycemic index values.

The content of supermolecule, magnesium, phosphorus, and B complex in oatmeal additionally functions to supply energy so you're still excited to endure activities.

Besides being proved to assist you thin, oatmeal also can facilitate maintain cholesterin and glucose levels to remain traditional. For your diet program's breakfast menu, oatmeal may be the correct alternative.

2. Apples

Apple area unit one among the fruits that the majority folks like once on a diet. This red or inexperienced fruit will have smart organic process properties and might facilitate your efforts in reducing weight scales. In one tiny apple or around eighty-five grams, solely fifty calories contain twelve grams of carbohydrates.

While the fiber contained in it's a water-soluble fiber that works to form you hold hungry longer. This means, you'll build apples as a distraction for healthy diet foods between meals, thus on stop you from intense excessive amounts of food. Apples even have an occasional level of glycemic index thus it's safe for those of your UN agency to have a polygenic disease, however, you wish to manage your weight.

3. Egg white

Usually, egg whites area units consumed by bodybuilders as a healthy diet menu. in contrast to egg yolks, egg whites area unit high in supermolecule however low in fat, so that they area unit appropriate as food for your diet.

Yes, simply a hundred grams of fixings contains ten.9 grams of supermolecule. Meanwhile, for fat, there's sole regarding zero.17 grams. as a result of it's low in fat, you are doing not got to worry regarding this food can increase the fat deposits within the body.

Plus, this healthy diet has no glycemic index worth, as a result of it's no sugar content, thus diabetics will safely consume fixings.

Even though it's low in fat, you must consume it in ample quantities and per your desires. don't forget, vary the fixings with different healthy diet menus so your organic process intake continues to be consummated.

4. Broccoli

You can calculate Broccoli united of the healthiest diet foods. this is often as a result of broccoli is calorie lace however wealthy in vitamins, fiber, and minerals. Imagine, one glass stuffed with items of broccoli solely contains thirty calories. whereas for fiber content, broccoli has the maximum amount as five grams of fiber which might assist you full all day.

Not solely that, in folks with polygenic disease, this kind of vegetable will facilitate management glucose levels. So, ingestion broccoli the maximum amount as attainable additionally won't build your glucose rise.

5. Fish

In addition to the assorted kinds of food mentioned higher than, you'll additionally eat fish as a healthy diet. the nice fat content in fish will assist you placed on weight, you know. in contrast to meat, fish have a sort of omega-3 fatty acid fat that's smart for brain health. Usually, this fat is in sea fish like salmon, tuna, mackerel.

Also, a study conducted in Scandinavian nation discovered that folks whose dinner menu was fish attended have Martinmas lower intake than folks that Ate meat.

Eating enough and not excessive intake is additionally the simplest way for diabetics to manage their sickness. so the advantages of this fish area unit additional best, you must avoid ingestion fish by sauteing it. rather than needing to thin, the cookery method can truly contribute additional fat to your body.

7. Low-calorie snacks

No got to leave the habit of snacking. throughout your diet, you actually don't seem to be tabu to eat snacks. nowadays their area unit several healthy snacks on the market as healthy diet foods.

However, make certain if the snack you're intense is so low in calories and doesn't contain high sugar, huh. Therefore, continually check the organic process worth label written on the food packaging before you purchase a healthy snack. Look fastidiously at the sugar, fat, and calories within the snack.

Design a healthy diet for every day

Actually coming up with a healthy diet for every day isn't troublesome, as long as each meal and snack you consume contains supermolecule, fiber, advanced carbohydrates, and tiny fat. Here area unit some healthy diet menu references that you just will attempt to apply for every day.

Healthy diet menu one

Breakfast

• Tea or low with sugar, do not add milk
• Two items of whole wheat bread with butter

Lunch

• Grilled malformation with a combination of butter (butter) or oil
• Boiled vegetables (such as carrots, broccoli, corn) and Irish potatoes ( mashed potato )
• Glass of water

Dinner

• Lean meat cut of meat
• Mashed potato
• Glass of water

Snack

• Apple

Healthy diet menu two

Breakfast

• A cup of the plain dairy product with honey
• One banana
• Glass of water

Lunch

• Vegetable dish and macaroni, use oil to form it healthier
• Glass of water

Dinner

• Skinless poached malformation
• Setup broccoli and red beans
• Glass of water

Snack

• Granola bar

Healthy diet menu three

Breakfast

• Boiled eggs and cheese

Lunch

• Red rice
• Pepes fish
• Boiled bean curd or tempeh

Dinner

• Vegetable dish add juice, mushrooms, and a touch oil (can even be further with items of malformation or shrimp and a sprinkling of cheese)
• Glass of water

Snack

• Real potable while not further sugar

Breakfast may be a should if you're on a diet. The secret's to avoid foods high in fat and high in calories. Enough for your breakfast intake with foods that area unit high in supermolecule and fiber to stay you full till noonday. Snacks within the healthy diet mentioned higher than area unit nonobligatory, which means you'll eliminate them if you actually do not would like them.

Usually, dinner may be a boomerang for you to gormandize, particularly if you simply eat a touch lunch. That's why continually concentrate on your meal parts. Ideally, divide your plate into four elements.


A quarter for your meat or supermolecule supply, another quarter for carbohydrates, and also the last 2 quarters for inexperienced and colorful vegetables. Remember, avoid significant fatty foods or high-sugar foods at dinner to stay your weight in restraint.

Is diet business effective for weight loss?

Another healthy diet that's no less standard is by following a healthy diet. For those of you UN agency don't have time to form a healthy diet menu, business to a diet may be the simplest way of your healthy diet.

Yes, their area unit currently several diet business that supplies a range of low-calorie daily meals in smaller parts. Even so, the kind of food per portion is additional and varies reckoning on what style of diet you utilize. sometimes die business foods area unit obtained by boiling, steaming, roasting, or cookery to avoid victimization vegetable oil.

Not solely that, your time for supper can sometimes be organized by the business supplier. Ideally, diet business provides 3 main meals and 2 healthy snacks in an exceedingly sure amount of your time.

For example, if you utilize the mayonnaise diet business package for 2 weeks. Well, the diet business can give three main meals (breakfast, lunch, and dinner), and 2 healthy snacks. this may need you to eat healthy frequently till the business amount is finished, thus it'll be easier for you to thin.

However, this target may be achieved if you eat different foods aside from those offered by diet business supplies, together with not drinking any drinks aside from water.

This is a result of most sweet and wild foods and drinks contain high sugar and calories so that they can contribute to excess fat storage within the body. Even "healthy" drinks like potable still contain high enough calories.

So, if you are doing not follow what's provided by the business supplier, for example, the ingestion of different foods outside the business, in fact, weight loss is going to be troublesome to occur. In fact, your weight would possibly truly increase as a result of the calories you consume excess.

Because, every business menu has been organized in such the simplest way, ranging from the organic process-content and caloric desires to several parts to assist your diet.

Get to know the Mediterranean Diet, the Best Diet to Start Healthy Living in 2019

Get to know the Mediterranean Diet, the Best Diet to Start Healthy Living in 2019 - The Mediterranean diet is predicted to be the best diet to do in 2019, according to experts. Based on reports from US News and World, of the 41 dietary methods analyzed, the Mediterranean diet is always at the top of several research categories.

The Mediterranean diet is declared to be the best diet for healthy eating, the best vegetable-based diet, the best diet for diabetics and the easiest diet to follow. What are the features of the Mediterranean diet and how to do it?

Get to know the Mediterranean Diet, the Best Diet to Start Healthy Living in 2019

A diet inspired by the lifestyles of people living in Mediterranean basins such as Italy, Greece, and Spain has the concept of consuming only natural foods and avoiding all artificial nutrients. This method requires you to eat whole food and avoid processed food products.

Whole food is food prepared from fresh ingredients. Not packaged or frozen products. For example, juices made from fresh vegetables and fruits are blended, not ready to pack in a box or bottle.

Spoken by the author 'Lose: A Complete Guide to Weight Loss for Runners' Pamela Nisevich Bede, the Mediterranean diet is a diet that includes a lot of vegetables, fruits, grains, nuts and fish in the daily menu. All ingredients are rich in omega 3 fatty acids, vitamins and minerals that are not only good for overall health, especially the heart can also help prevent mental health disorders such as depression.

Dietitian Rahaf Al Bochi added, "This is more than just a diet, but a lifestyle. This diet makes you want to eat with friends and family, socialize while eating, concentration while eating your favorite foods also encourages you to exercise to live a complete healthy lifestyle. "

How do you go about the Mediterranean diet to make your body healthier and your ideal weight in 2019? These are 8 things that need to be considered, as quoted from the Mediterranean Diet.

Get to know the Mediterranean Diet, the Best Diet to Start Healthy Living in 2019

1. Avoid All Processed Food Products

This is the basic rule of the Mediterranean diet. In factory-processed foods, there are trans fats that can increase cholesterol and are suspected of causing cancer. In the United States, processed food producers must explain in detail the amount of trans fat in their products, but in other countries, this has not been done.

2. Avoid Processed Drinks

Like factory-processed foods, you must also avoid artificial drinks with sugar or sweeteners. Drink as much water as possible and some fresh fruit juices such as oranges squeezed or blended yourself, not packaged juices sold in the mini market.

3. Reduce Candy

Avoid various types of sweets. Candies contain various types of artificial sweeteners that are not by the Mediterranean diet method.

4. Healthy Breakfast

Get a healthy breakfast every day with fresh fruits like pineapple, strawberries, apples, pears, or oranges. But avoid bananas and grapes because they contain sugar and carbohydrates are quite high. Make oatmeal porridge with skim milk and without sugar. You can also add eggs and beans if you want.

If you are bored, you can replace eggs with grilled fish or include both (eggs and fish) if your body needs it. For example, when the activity on that day will be very tiring.

5. Healthy snacks

By doing a Mediterranean-style breakfast, diet is expected not to starve for four to five hours. If you then feel hungry while working or on the move, eat some peeled carrots or cleaned apples.

6. Healthy Lunch

Three to four hours later, you can have lunch with a menu similar to breakfast. Some boiled vegetables and a few potatoes. For the main menu, you can make grilled chicken with a little olive oil. Don't forget to consume a salad that also uses a little olive oil.

7. Dinner

Before going to bed, eat fruits and drink a glass of skim milk.

8. Eat Slowly

Don't forget to always eat slowly so as not to consume too much food.

Interested in Living a Healthy Diet Program? 5 Famous Diets from the Following Countries Can Be Your Choice

5 Famous Diets from the Following Countries Can Be Your Choice - It's not the era anymore, doing a diet that is solely for weight loss. Diet also needs to have a positive effect, especially for the health of the body. Because the condition of the body that is fit and awake is certainly much better than just thin, but gives a risk to health.

Well, therefore, it is important for you to be careful in choosing the type of diet. Make sure the method that is followed requires you to eat healthy foods that are rich in nutrients and nutrients. Like the 5 types of diet methods that come from various countries following, besides being effective in losing weight, this diet also has a good effect on the health of the body.

5 Famous Diets from the Following Countries Can Be Your Choice

1. Nordic Diet from Northern Europe

Nordic Diet comes from countries in northern Europe, such as Norway, Sweden and Denmark. This Viking diet focuses on the consumption of plants and seafood, which is quite filling, low in sugar and fat, and rich in fiber.

Expand to eat carrots, cabbage, broccoli, berries, apples, pears, oats, salmon, mackerel and herring. Meanwhile, meat and eggs can only be consumed in limited quantities, at least 1-2 times a month. This diet is not only good for the health of the body, but also good for brain health, and the risk of cardiovascular disorders.

2. The Morning Banana Diet from Japan

This diet from Sakura is quite easy to do. You only need to consume bananas every morning. First, drink a glass of warm water when the stomach is still empty. One hour later, eat 1 banana. If 30 minutes later you are still hungry, eat 1 more banana.

After that you can eat anything, however, keep the portions and limit sweet foods and fried foods. Avoid alcohol intake, and limit dinner time to 8pm. This diet not only helps reduce weight, but is also effective for removing cellulite, reducing blood sugar levels, and increasing body metabolism.

3. Superfood Diet from Brazil

Brazilian women are known to have beautiful body shapes. Apart from heredity, their diet also plays an important role in the growth process. Brazilians are accustomed to consuming healthy and nutritious foods taken from their natural products.

For example coconut water is low in calories and rich in potassium, acai berries which are loaded with antioxidants and healthy fats, and cupuacu fruit which is rich in amino acids and antioxidants. Besides eating superfood foods, Brazilians also avoid snacks with sugar content and are used to eating slowly.

4. Macrobiotic Diet from the US

In Macrobiotic Diet, food, environment, activities, and attitudes are considered very influential on the whole of your body, mind, and emotions. This diet also follows a vegetarian diet based on yin-yang theory from Asia. To follow this diet, 40% -60% of the food you consume every day must be whole grains , such as brown rice, oats and corn, 20% -30% local fruits and vegetables, and 5% -10% nuts and products processing, which can be obtained from tofu and tempeh, or consuming sea plants, such as seaweed and gelatin.

5. The Dukan Diet from France

For French citizens, the Dukan diet method is quite popular. This high-protein, low-fat and carbohydrate diet consists of combining high-protein menu choices, such as skinless chicken, lean meat and fat-free dairy products.

Various menus are also combined with vegetables such as tomatoes, broccoli and spinach. In addition, you also need to consume 2 spoons of oat every day. The choice of food is also balanced with brisk walking which is routinely done 20 minutes per day. The diet method triggered by Dr. Pierre Dukan has also been followed by various celebrities and models such as Gisele Bundchen, Jennifer Lopez to Kate Middleton.

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