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6 things you didn’t know about the ketogenic diet

is a fat, low-carb eating plan. By depriving your body of carbohydrates, its preferred source of energy, you force it to use fat as fuel instead. This causes the liver to produce ketones that your cells can use for energy. Being in a state of using fat for energy for a long time is called ketosis.

Effective when it comes to weight loss. This is because the body burns too many calories converting fat into energy, and turning back carbohydrates leads to a rapid drop in water weight. Your appetite will also decrease from eating too many fatty foods, and you’ll cut many foods out of your diet and significantly narrow the variety of foods you eat, which reduces the amount you eat.

The ketogenic diet was developed almost a century ago to treat seizure disorders such as epilepsy in children.

Here’s what you need to know.

Not a high protein diet

Some people assume that the ketogenic diet is a meat lover’s dream because it’s low carb. But the diet doesn’t actually contain a lot of protein. The typical distribution is 75 percent fat, 20 percent protein, and 5 percent carbohydrates. That’s why your main focuses, not steak, are fats like butter, nut butter, and coconut oil. It is still unclear whether there are long-term health risks from eating too much food each day, especially saturated fat.

May be dangerous for vegetarians

Vegetarians and vegans may find it difficult to meet their protein needs without unlimited foods like beans and grains. Since some vegetables contain carbohydrates, you cannot eat unlimited amounts on the keto plan.

Most fruits not consumed

Beyond small servings of fruit, fruits are not allowed as they are rich in carbohydrates. You can only eat roughly 20 grams of carbohydrates a day to stay in ketosis, and one large apple contains 25 grams of carbohydrates.

Constipation may occur

When you exclude foods such as whole grains, legumes, and fruits from your diet, you cut out rich sources of fiber. Other common side effects: Low blood sugar and lightheadedness from a lack of carbohydrates.

May cause social isolation

Family dinner, happy hour with friends, parties and dinner parties… It is difficult to attend such meals on a ketogenic diet. For weight loss you need to stay in ketosis and go out of ketosis at parties, dinners or just eating a sandwich.

Exaggerated benefits

Yes, it will likely result in weight loss when following the ketogenic diet. But not all statements about the ketogenic diet’s effects on acne treatment, slowing signs of aging, and preventing cancer are evidence-based.

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