The ketogenic diet includes ways to lose weight that have been proven successful. Although it had been controversial because of the mainstream, the ketogenic diet is now a lot of artists who try it, including Kim Kardashian. Initially, the ketogenic diet emerged in the 1920s to treat epilepsy and during these three decades, this diet was often used to lose weight. When other drugs don’t work, then with the ketogenic diet, epilepsy can be treated at that time.
In its development, in 1960 some professional experts began using it for obesity treatment, although later there were other diets that made them like it more. Among those diets is a low-fat, low-calorie, more popular diet.
After a long journey, this time you will see the ketogenic diet popular for various health purposes such as increasing energy, boosting mentality, preventing illness, and more. Let’s look further, many people want to lose weight with ketogenic, but what needs to be remembered is that this diet is not designed to lose weight. But you can lose weight with keto, but you can get side effects when you don’t run it properly. The side effect of the ketogenic diet is increasing weight instead of decreasing body weight. Ok, let’s learn more about the ketogenic diet!
What is a Ketogenic Diet?
What exactly is the ketogenic diet? Ketogenic is simply a diet very high in fat, medium protein, and very low in carbohydrates. The idea that you want to achieve behind the ketogenic diet is to keep fat buildup, and insulin is always low by keeping blood sugar low. In this way, you are turning on fat-burning genes and suppress the collection of fat in the stomach. Traditional ketogenic diets try to make carbohydrates smaller than 50 per day. This is a very low amount of carbohydrates, to achieve this you can only consume one apple and a cup of quinoa.
So What do We Actually Eat on Keto Diet?
In this diet, you will eat lots of fat, so get rid of your fear of fat. In this case, it has been well designed to get a sufficient supply of healthy fats, such as:
- Wild fish, catch
- Beef that is fed with grass and given the wild game.
- Pasture-raised eggs
- Raw nuts and seeds
- Fruit is high in fat, such as coconut and avocado
- High-quality oils like extra virgin coconut oil, and extra virgin olive oil,
- Avoid animal fat, do you want to consume high-quality animal fat? Toxins gather in animal fat, so when you eat animal fat, you are eating poison.
In the ketogenic diet, you will balance between healthy fats and intestinal healers. Supports microbiomes, low carbohydrates, and green vegetables. The ketogenic diet works for some people, those who have high commitment. However, how about you, can you afford to skip over desserts and bread. Are you able to keep it as long as you live? If you answer “yes” please follow the ketogenic diet. But if you can’t, mean: the ketogenic diet is a type of diet that is not suitable for you.
Foods Should You Avoid on the Ketogenic Diet?
In the ketogenic diet, you will not be allowed to consume foods such as cakes, packaged foods, processed foods, high-carbohydrate foods, and not even healthy, high-sugar fruits. When you limit carbohydrates to below 50 grams per day, you can still consume lots of vegetables and some foods that have low glycemic indexes such as apples, blueberries, and others.
Besides that, you also want to get rid of some amino acids like glycine and arginine, they are glucogenic which turns into glucose. In keto, you can also consume moderate amounts of protein and consume lots of high-fat foods such as steaks and fish and nuts, these contain a number of proteins.
The Keto diet difference with the Atkins diet?
The ketogenic diet was introduced in the 20s, and people first entered this diet on the map. Robert C. Atkins, a doctor who had begun experimenting with a low carbohydrate diet in 1963. The Keto diet is still an alternative diet for those who are enthusiastic about getting beauty.
Next, Dr. Atkins talks a lot about ketosis. According to him, Atkins is far more difficult to practice than Keto. The Atkins diet tells you to consume zero carbohydrates during treatment and then keep your carbohydrate intake below 40 grams per day.
The Atkins diet does not provide much leeway. This diet is not supported by most of them. So, then this diet was changed so that it was not the same as the original in the 1970s.
Atkins Diet, here you have two choices. With Atkins 20®, this diet, you start with 20 grams of carbohydrates per day for the first two weeks, and most of the carbohydrates are from green vegetables, can also consume high-fat milk such as sour cream milk, or hard cheese.
The second choice is Atkins 40®. This choice is rather loose, you start with 40 grams of fresh carbohydrates every day and one-third of the carbohydrate comes from vegetables. While the rest comes from other foods such as grains, nuts, and fruit. This keeps the number of carbohydrates no more than 40 grams and no less, so you have to control it strictly.
The Atkins diet program also includes 3 servings of protein, three servings of fat, including butter, salad sauce, and olive oil. After this phase called the induction phase, then in the next phase you need to add 5 to 10 grams of carbohydrates.
Same Mistakes in the Ketogenic Diet
Food producers take advantage of the wishes of my keto diet by making powdered food and other supplements and make you still able to enjoy your favorite foods and this is still in the ketosis category. This is an exogenous ketones supplement, however, you should not over-indulge yourself for that.
Next, you consume “approved keto” foods, in junk food groups such as candy, cookies, and bread. On the reverse side is the ketogenic diet which focuses on non-vegetable based foods but focuses on meat and meat. So the ketogenic diet is the best alternative for those who don’t like vegetables, he thinks. Even when you consume food from meat and ignore eating vegetables (intestinal healing food) then you create microbiome disorder.
Finally, this ketogenic diet becomes very fixed on one problem. Like, you only count carbohydrates and get fat intake. Finally, just fixate on that and forget about other things like nutrition from whole foods that are good for overall health.
How does the keto diet affect your hormones?
When you are on a free or low carbohydrate diet, your blood sugar will stabilize and your insulin level will decrease. At times like this, other hormones will take advantage, in theory, this will happen.
However, this is not very accurate and clear and the results can differ from one individual to another. So, the difference in results from the ketogenic diet to hormones will affect other things such as sleep quality, stress levels, circadian rhythms, and even overall body health.
Research on the relationship between the ketogenic diet and hormone balance is very complicated and there is no belief. Even though you say that the keto diet will balance hormone levels, this is not always linear, try to consider three types of hormones below:
1. The effect of the Keto diet on insulin
In this case, research is conflicting. Maybe you think that reducing foods high in carbohydrates can increase insulin sensitivity, even though this is not always the case.
Research results in mice show that in the short term, the ketogenic diet can increase glucose intolerance and insulin resistance. Some of them believe that insulin resistance results from the keto diet. However, if the body has adjusted to ketosis, then your body will be more sensitive to insulin and. This trial period will vary, and we believe that a low carbohydrate diet can save your insulin.
2. Effects of the Keto diet on ghrelin.
Hungry is something that frustrates many people. Ghrelin is a hormone that regulates hunger and signals the brain that you have to eat. In research, keto diet suppresses this hormone and makes you full longer. Well, if you eat enough fat and calories, you certainly will not be hungry. So, the Keto diet has a big influence on the hungry hormone, ghrelin.
3. Effects of keto diet on growth hormone
If during your ketogenic diet you lift weights then you are afraid of losing muscle mass. But this is not a problem because the body prefers to use fat compared to protein during ketosis.
Growth hormone is an anabolic hormone which is also called young hormone, this hormone has a role to keep the body tight and tight. It plays a role in regulating muscle growth and development. Research shows that a very low carbohydrate diet does not affect growth hormone. If you do strenuous exercise, you may want to add a little protein and branched chain amino acid (BCAA) supplements.
The Advantages and Benefits of the Ketogenic Diet
1. The keto diet is satiating
Moderate protein consumption and large amounts of fat keep you full. The point is, you only need to eat less overall. One of the things that many people don’t want is hunger, but on a keto diet, you won’t experience this.
2. The Keto diet is anti-inflammatory
In the keto diet, you will not get bad food, such as foods high in sugar and processed foods.
3. The Keto diet can cure your intestines
The Keto diet is also combined with plant foods that are popular with intestinal healing foods. The true Ketogenic diet will cure your troubled intestines.
4. Increase energy and clarity
After some undergoing the keto diet, many dieters report many benefits that are felt such as getting a healthier body, getting a lot of energy and getting a good and clear mentality.
5. Lose weight
One of the benefits of the Keto diet that many people pursue is losing weight. In the right and right way, the Keto diet will stimulate your weight loss.