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The keto diet is conquering fashion fad: people are turning to diet as a weight-loss agent, and some believe that she can also help with a range of health conditions. But although you may know someone who swears by it, as a nutritionist focused on healthy and delicious food, I have never been able to tolerate such an extreme diet (be it as a lifestyle or as a time-bound "reset" diet). (Related: Is the keto diet bad for you?)
Here's a jump into this high-fat and virtually carb and sugar-free diet and why I'm just not a fan.
enjoys the enjoyment of food.
Food is fuel for me, but it should be enjoyed as well ̵
However, it is not just the taste factor. This high-fat, moderately high-protein and low-carbohydrate diet (which is usually broken down into 70 to 75 percent fat, 20 to 25 percent protein and 5 to 10 percent carbs) can make you feel physically ill in the beginning. After one or two weeks of dieting, you will experience full ketosis. But until you get there, symptoms like extreme tiredness (the feeling that you are not getting out of bed) and the keto flu can occur. Keto flu is the time when your body gets used to the use of ketones as an energy, which can cause nausea, headaches, and a foggy head.
It starts to fail.
Maintaining Ketosis You must continue to take a very low carbohydrate diet. While the threshold for each person is slightly different for carbohydrates (which you will find out over time), this diet simply leaves no room for flexibility – it's a plan you absolutely must follow. (# 80/20 balance here!)
This can be tough for people who need a "cheat day," but it can also take a mental toll on the diet. With a standard diet plan, when you get out for a day or two, just sit back in the saddle and start again. Keto is more than that: you have to start from scratch to get back into ketosis, which can take a few days or weeks. This can make you feel bad and demand a psychological toll on your well-being and self-esteem. (See also: Why You Should Give Up The Restrictive Diet Once And For All)
It makes cooking really difficult.
If you are a protein lover, you may think that this diet is eligible for you if you consider all the other foods are eliminated. However, nutrition requires that protein accounts for 20 to 25 percent of total calories. So, if you eat too many eggs or chicken breast, you can easily exceed that amount of protein. (See also: 8 Common Keto Diet Errors That May Be Wrong)
And say goodbye to eating all the low carb vegetables you want – because every gram of carbohydrate counts and needs to be emaciated, or you have to fall out of the ketosis. Most keto recipes do not contain more than 8 grams of carbs per serving (and even things like dried herbs can add 1 or 2 grams of carbs). Conclusion: If you do not accurately measure and calculate foods and ingredients, you can not get into or receive the ketosis. And who wants to sit there and measure and count everything? Again, this diet really takes the enjoyment of cooking and eating. (See also: I had received keto meals to see if it was easier to stick to the diet.)
Nutrients are too short.
Many have lost weight in the keto diet – but that's no surprise. If you cut out processed foods and restrict your carbohydrates and protein, it is really difficult to eat fat alone. Think of olive oil or butter – how much can you really take? Those who suffer from ketosis suffer from a decreased appetite due to a higher amount of ketones in the blood, which may also facilitate weight loss. That does not mean that you are doing it well.
The reason for a well-balanced diet, which includes fruits, vegetables, dairy, protein, grains, legumes, nuts and seeds, is a variety of nutrients your body needs to stay healthy. You can do this with a low calorie diet * and * successfully lose weight. In the keto diet, however, cereals, legumes and fruits are largely eliminated (berries, watermelons and apples are allowed sparingly). These food groups provide a lot of nutrients, including fiber, phytonutrients, and antioxidants like vitamins A and C. It is also known that keto dieters have constipation due to the lack of fiber in their diet. (For your information, here are the supplements you should take if you are taking a keto diet.)
There are also problems with electrolytes like sodium, potassium, and magnesium. During ketosis, your kidneys excrete more sodium and water, which can lead to dehydration. In addition, the lack of glycogen (or stored glucose) means that the body stores less water. For this reason, it is important to drink a lot of liquid while you are on the keto, and therefore you have to add a lot of sodium to the dishes.
There are no long-term studies on what happens to the kidneys or the body in general They stay in ketosis for a long time or even if you decide to continue and end the diet in cycles. (See also: Further scientific evidence suggests that the keto diet is not really healthy in the long run)
Here's the bottom line.
With all the side effects and complications that this diet has, I'm really surprised that it has become so popular – it's just so damn unhealthy and unappetizing in many ways. (Not to mention that it is difficult to get into the ketosis, which means that many people do not really succeed.)
For customers who want to clean their diet, I recommend a balanced, nutritious, diet-limiting diet, potentially dangerous, filled with red flags every day.