There are many dieting systems that we hear about recently, and each system has its advantages and disadvantages, and it will shed light on one of the most popular dieting regimes recently, which is the Keto diet.
What is the Keto diet?
It is a system based on consuming fats versus reducing carbohydrates, as reducing carbohydrate intake and replacing them with fats will further assist in the burning process.
The idea in this diet is to reduce carbohydrates by a large percentage so that they are no less than 50 g per day, and after a few days have passed following this system, the body will not find the fuel it needs and the amount of sugar in the blood that carbohydrates provide.
The body begins to use fat and protein to get the energy it needs, burning more of the stored fat, and so the body loses a large percentage of fat.
However, it is not recommended to follow this diet except under medical supervision and for a short period of time so as not to be used negatively for health
Allowed and forbidden in the keto diet
It is a healthy fat in red meat, poultry, eggs, and fish, as it is the system to eat butter and various types of cheese but in limited proportions, as well as to vegetable low-carbohydrates, such as leafy vegetables such as cabbage and spinach.
You can also eat nuts and fruits and add olive oil or coconut oil to food.
In contrast, the system is based on not eating rice, pasta, wheat, corn, potatoes, and sugars like candy, soft drinks, unnatural juices, dried and canned fruits, ice cream, and others.
How to follow the diet of Keto?
There is no calculation and amount of food that an individual consumes during the Quito system. If he feels hungry, he eats what he desires of the previously mentioned items, and avoids contraband.
It is preferable to divide foods into three meals so that each meal varies and contains the permitted nutrients.
With this system, you should drink 8 cups of water daily, and you can also drink tea and coffee, but without adding sugar to them.
Keto diet damage
Like any dieting system, there is a group of damages that may be caused to who follows this system, and it is represented in: Feeling of fatigue: especially in the first period of following the system, because the body is trying to cope with the alternative energy source, as it depends on fat instead of carbohydrates, so it is advised to drink a lot of water to overcome the feeling of fatigue.
Hunger quickly: Because foods that contain fiber and that you refrain from eating are able to bridge hunger and a feeling of satiety for a longer period, and this is why it is recommended to eat leafy vegetables allowed in the system to curb appetite as long as possible.
Some health problems: As a result of eating a lot of fat, the chances of developing heart disease may increase, and to avoid this, a balance must be struck between the permitted foods that we eat throughout the day, so that the percentage of fats on proteins or other foodstuffs does not increase in the three meals.
Also, you should eat vegetables mainly in every meal in exchange for reducing the amount of fat.