The Keto Diet, Know the Benefits, How to Go, and the Risks

The keto diet is a diet that is carried out by applying a diet low in carbohydrates and high in fat. The keto diet is increasingly popular because it is said to lose weight fast. But the keto diet is also controversial, because if it is not done properly, it might be dangerous to health. In order to achieve the benefits of rapid weight loss from the keto diet, you should first know various things about the keto diet including how to go about it and the risks. With enough information about the keto diet, you will also be able to understand and calculate whether this type of diet matches your body condition and your physical abilities.

What is the Keto Diet?

The keto diet is almost similar to the Atkins diet and a low carbohydrate diet which reduces carbohydrate consumption and increases fat consumption, with moderate amounts of protein intake. The purpose of consuming high amounts of fat in the keto diet is for the body to reach the condition of ketosis. Under these conditions, the body will burn fat as the main energy source. Fat will also be converted into ketones in the liver, thus providing energy supply for the brain. Ketosis is actually a mild condition of ketoacidosis, a dangerous condition that often occurs in people with type 1 diabetes. Although there are still many pros and cons to this diet, several studies have shown that the keto diet is safe and also effective to do, especially by overweight or sufferers obesity, as long as it is only done for a certain time limit and under the supervision of a doctor. Until now, the benefits and effects of the keto diet on the body are still being studied.

Take the Benefits of the Keto Diet

Before being used to lose weight, the keto diet is actually recommended as a way to help overcome several types of diseases, especially to reduce the frequency of seizures in children with epilepsy who are not successfully treated with drugs. Some conditions that benefit from the keto diet, including:

• Control blood sugar in people with type 2 diabetes

For people with type 2 diabetes, the keto diet is the recommended diet as long as the fat consumed is healthy fat. For example, fat derived from salmon, beans and avocados. Low carbohydrate intake is considered effective in reducing blood sugar levels. To monitor the safety of the keto diet in diabetics, it is recommended that sufferers routinely check their blood sugar levels every day. Don't let your blood sugar level get too low. Testing ketone levels also needs to be done to avoid ketoacidosis.

• Relieve symptoms of epilepsy in children

A nutritionist revealed that the keto diet can relieve the symptoms of epilepsy in children. This diet is very effective, especially for children with epilepsy symptoms that are difficult to treat with usual medication. A study tested on 150 children with epilepsy showed that after undergoing the keto diet for one year, half of the children had a 50% decrease in seizure frequency.

• Reducing the risk of heart disease

The keto diet, which is run by increasing the consumption of healthy fats, may be able to reduce the risk of suffering from heart disease. This is suspected because the keto diet lowers insulin levels so that the production of cholesterol in the body also decreases. These conditions will reduce the risk of heart disease and high blood pressure.

• Reducing the risk of nervous system disorders

In addition to epilepsy, the keto diet also may have benefits to help deal with nervous system disorders such as Alzheimer's, sleep disorders, and Parkinson's disease. This is thought to be due to ketones produced by the body breaking down fat into energy, so as to protect brain cells from damage.

The keto diet can also provide a number of other benefits, such as reducing acne, helping with PCOS, and inhibiting the development of cancer. In addition, the keto diet also inhibits inflammation in gout. Therefore, many health practitioners who recommend the keto diet, but of course it must be lived in the right way.

The Right Way to Follow the Keto Diet

For those of you who are interested in the keto diet, you must be willing to reduce the consumption of carbohydrates every day in large enough quantities. The standard keto diet (standard ketogenic diet) is with a diet of 75% fat consumption, 20% protein consumption, and 5% carbohydrate consumption. While the high-protein keto diet (high-protein ketogenic diet) has a higher portion of protein consumption. The diet that is applied is 60% fat, 5% carbohydrate, 35% protein. In addition, there are also other types of keto diets that are more commonly carried out by athletes or bodybuilders, namely the cyclical ketogenic diet (CKD) and the targeted ketogenic diet. So, what foods are avoided or recommended in the keto diet? Fat-rich foods that are recommended in the keto diet are:

• Eggs, especially those containing omega 3.
• Meat, chicken, turkey, sausage, steak and other meat products.
• Tuna, salmon, mackerel.
• Cream, butter and cheese.
• Green vegetables, tomatoes, onions, chilies and other vegetables that are low in carbohydrates.
• Nuts and seeds, such as almonds, sesame seeds, chia and pumpkin seeds.
• Avocados, both consumed directly and in the form of cooking.
• Olive oil, avocado oil or coconut oil.
• Salt, pepper and various natural herbs.

Meanwhile, the types of carbohydrates that are avoided include:

• Rice, pasta, cereal and wheat products.
• Nuts and seeds.
• Bulbs, like sweet potatoes, potatoes, carrots.
• Sweet foods or drinks, such as candy, ice cream, cake, fruit juice and soda.
• Unhealthy fats from vegetable oil or mayonnaise.
• Alcoholic drinks.

The keto diet is recommended to be carried out in the short term (starting from 2-3 weeks, up to a maximum limit of 6-12 months) limited to reducing body fat and improving health, to then be followed by a healthy lifestyle. This is to avoid the risk of health problems that might occur if the keto diet is done in the long run.

Consider the Risks of the Keto Diet

Some risks that can occur, if you are on a long-term keto diet:

• Lack of intake of healthy carbohydrates, such as from fruits, whole grains, nuts, seeds, and vegetables rich in carbohydrates.
• Losing the benefits of vitamins and minerals the body needs.
• Kidney disorders, if protein consumption exceeds the recommended portion continuously in the long run.
• Increased risk of ketoacidosis.

Please note, when undergoing the keto diet, initially you may experience some complaints. This is known as "keto-flu", which appears during the adjustment process. Some complaints that may arise are:

• The body feels weak
• Restless
• Hard to sleep
• Nausea
• Disturbing hunger
• Decreased ability to concentrate

Although these aren't always the case, these complaints can feel burdensome when you start the keto diet. Generally it will decrease, after you get used to this diet. Consider the various benefits and risks of the keto diet, before living it. Don't just be tempted by the benefits of rapid weight loss, because there is a risk of dangerous ketoacidosis. Basically any diet that is done, will not always give the same results to everyone. So adjusting the type of diet to the conditions, needs and abilities of the body is highly recommended. If necessary, consult with your doctor or nutritionist, before undergoing the keto diet.