The Ketogenic diet is an ultra-low carbohydrate diet plan. which can help you lose weight quickly A typical keto diet consists of about 70-80% fat, followed by 16-20% protein, while the remaining 5-10% calories come from carbohydrates or foods. Flour, sugar, etc. See an example of the keto diet ufabet.
If you are one of those people who consume 2,000 calories per day. That means you can eat carbohydrates. That includes healthy carbohydrates, such as fruits and vegetables, for only 100 calories a day. When you eat the keto method. This causes a condition known as “ketosis” (ketosis), in other words, your body burns all the carbohydrates and needs to start burning fat for energy.
Side effects of the keto diet
Strange but true
It is true that strict adherence to a high-fat, low-carb diet like ketogenic diet. Can help move the numbers on the scale. But do you believe that? This keto diet has other side effects from the keto diet you’re eating here and there. Some may be good. But some of them can be harmful to your health. Here’s what you should know about the dangers and effects of the keto diet before you decide to try it for yourself.
1. Keto fever
I read it wrong You can get keto fever, which is true. But it’s not the flu that you’ll feel hot or unwell. Keto fever has nothing to do with temperature. However, you can experience uncomfortable and uncomfortable symptoms such as headaches, fatigue, muscle aches, nausea and diarrhea. That’s because you cut out carbs, which are your primary source of energy. And it causes your body to lose water and minerals quickly in the beginning, but you usually start to feel better in 1-2 weeks.
In addition, that you eat a diet that is low in carbohydrates. So you may not get the carbohydrates needed for the production of serotonin, two chemicals that help regulate mood as well as sleep and appetite. That may make you feel unhappy or have mood swings that occur here.
2. Changes in eating behavior
Yes!! You will have your eating habits that may change. because of cutting off carbohydrates Like causing the brain to release chemicals called Neuropeptide Y (neuropeptide Y or NPY), which tells our body that I need carbohydrates But when we don’t get those carbohydrates our bodies need. It is this chemical that is created and can increase cravings, which increases the risk of developing a less disciplined, fussy eating pattern, which all involve the body’s biological responses. As we cut carbohydrates to sure enough.
Although the keto diet is famous for being able to lose weight quickly, overtaking the curve in the first place. That’s because carbohydrates contain more water than protein or fat. So when you stop eating starchy foods or carbohydrates. All excess is then excreted in the urine. Makes you stand on the scale You’ll see a smaller number and make you look a little thinner. But after drinking milk for a while, eh!!! Why doesn’t the weight drop? Or slow down? Which many people are beginning to worry about, right?
The keto diet can cause constipation. This is a common side effect for people on a low-carb diet plan. including a keto diet because when your body expels more water It is possible that there is not enough water to move things or food that we eat easily. instead of passing through the body smoothly It’s like something is clogged so it won’t come out. Increasing your water intake can also help.
meanwhile You may have diarrhea. Because when we eat foods that are high in fat. Our liver releases bile into the digestive system to help break down high-fat foods, such as the keto diet. This means the liver has to release too much bile to break down fats. Also, bile is considered a natural laxative. Therefore, having too much bile This causes the stool to accelerate faster to move through your digestive system. Which leads to diarrhea, sure enough.
6. Altered breathing
We call this side effect “Keto Breath” because your body goes into ketosis. It will begin to produce one of the byproducts we call “ketones,” which includes acetone. It is a chemical that your body naturally produces. And to get ketones out of your body, you have to breathe out. And usually the breath will smell different with it.
7. Constantly thirsty
don’t be surprised If you find out why I get dry all the time while on the keto diet. That’s because of increased water excretion. Make your body thirsty more there. So drink enough water to make your urine clear or pale yellow.
Losing weight often means that we are feeling hungry. and struggle with craving more craving for food But when you lose weight on keto It turns out that you feel the opposite. don’t feel hungry or want to eat that much This seems counterintuitive to weight loss, but still, many experts still can’t find the root cause. But analyzed that may be due to a diet that is very low in carbohydrates. Can inhibit the production of hunger hormones such as the hormone ghrelin (Ghrelin Hormone), sure enough.
9. Skin that may get worse
You may start to notice a difference in your skin on the keto diet. Especially if you’ve been a sugar addict before, the huge fluctuations in sugar levels in some people. It may signal the release of hormones that increase oil production. cause hair follicles can cause acne
10. Brain Fatigue
Some people may feel like our brains are covered in fog, causing brain fatigue. That’s because our brains need the right type of carbohydrates for energy and low-carb diets. May cause insufficient carbohydrates that the body needs. This can cause brain fatigue, short memory and less concentration.
11. Renal stress
The kidneys play a key role in protein metabolism, and it’s possible that your intake of too many nutrients can negatively affect kidney function. Especially the keto diet that focuses on foods that are higher in fat than protein foods, sure enough.
12. Heart disease risk factors
Although our ultra-low-carb keto diet reduces the risk of obesity and type 2 diabetes, low-carb diets, which are mostly fat sources, such as meat, butter and cheese Too much can increase your risk of heart problems. Your cholesterol and heart health should be monitored regularly by your doctor.