A good keto diet should be fresh, unprocessed food with good fats or monounsaturated and polyunsaturated fats such as omega 3 as the main component. Food sources with good fats are as follows:
- Food sources containing monounsaturated fat include olive oil, sesame oil, avocado oil, nuts and seeds such as almonds, macadamia nuts, hazelnuts, walnuts, pistachios, chia seeds, flax seeds and pumpkin seeds .
- Food sources that contain omega -3 polyunsaturated fat include fish that contain omega-3 fatty acids such as tuna, mackerel, sardines, and walnuts. They help lower blood cholesterol levels, reduce the risk of heart and cerebrovascular disease, and help build new cells in the body.
- Short-chain saturated fats, such as medium chain triglycerides, such as coconut oil.
Low-carbohydrate food groups
- Meat, such as chicken, pork, beef, and eggs, such as chicken eggs, duck eggs.
- Dairy products such as mozzarella cheese, cheddar cheese, blue cheese, whipped cream, real butter.
- Coffee, tea, dark chocolate and unsweetened cocoa
- Low-carb vegetables include green leafy vegetables, broccoli, mushrooms, spinach, cauliflower, bell peppers, bell peppers, lettuce, Japanese cucumbers, garlic, tomatoes, eggplant, aubergine, asparagus, radishes, garlic, as well as spices, peppers and herbs.
- Low-carb, low-sugar fruits such as mangosteen, green apples, berries, guava, lemons, oranges.
What are the benefits and advantages of the keto diet ?
Helps with weight loss.
The main benefit of the keto diet is that it helps with rapid weight loss. Since the keto diet limits the amount of carbohydrates and sugar, it puts the body in a state of ketosis by stimulating the burning of fat in the body, which significantly reduces fat stores. At the same time, it helps reduce appetite and helps increase muscle mass.
Helps reduce blood sugar levels.
The keto diet limits the amount of carbohydrates to no more than 50 grams per day, which is a very small amount. This reduces insulin levels in the bloodstream, helping the body’s metabolism to work better. It is especially beneficial for people with type 2 diabetes (Diabetes type II). เล่นเกมคาสิโน UFABET ทันสมัย ฝากถอนง่าย It was found that the keto diet helps reduce blood sugar levels without having to take blood sugar-lowering medication anymore.
Helps reduce the risk of some cancers
Helps reduce the risk of some cancers Because the ketogenic diet helps reduce blood sugar levels, it reduces insulin levels, a hormone that stimulates the growth of cells in the body that may be linked to some cancers, such as brain cancer. It also helps reduce the risk of complications related to high blood insulin.
Keeps the heart healthy:
Keto diet includes sources of good fats, including omega-3 fatty acids , which help lower triglyceride levels and increase HDL-C, improve circulation, improve metabolism, and strengthen the heart, reducing the risk of heart disease and high blood pressure.
Helps protect the brain system.
Studies have found that the keto diet is beneficial in terms of preventing and strengthening the nervous system and brain cells. Because ketones can easily cross the blood vessel-brain barrier, it is a constant source of energy for brain cells. Therefore, it is beneficial in preventing brain diseases such as Alzheimer’s disease, epilepsy, Parkinson’s disease, and dementia. The keto diet helps epilepsy patients improve their symptoms. The important variable is the proportion of keto foods received each day, which contains 3-4 grams of good fat per 1 gram of carbohydrates and protein. The daily meal schedule should be under the supervision of a doctor or a specialist nutritionist.
Helps improve endocrine disorders
such as polycystic ovary syndrome (PCOS) caused by insulin resistance and high male hormones, ovulation disorders or anovulation, irregular menstruation, skin problems, and unexplained weight gain caused by eating too many carbohydrates that have a negative effect on people with PCOS. Studies have found that the keto diet helps people with PCOS adjust their blood levels of insulin hormones.
Helps reduce acne and makes the face clearer.
Reducing carbohydrate intake, the cause of high blood sugar and insulin, will help reduce acne and make the face clearer. However, you should control your intake of foods that contain bad fats, which is another cause of acne and has a negative effect on skin health as well.
What are the long-term side effects of the keto diet ?
People who are new to the keto diet may experience the “keto flu,” which can cause symptoms like stomach cramps, dizziness, fatigue, and mood swings as their bodies adjust to ketosis. These symptoms can be relieved if they eat a balanced diet, as low insulin causes the kidneys to excrete more salt in the urine.
In the long term, when your body is able to burn fat well, you may want to do a cyclical ketogenic diet two days a week with higher carbohydrates . The ketogenic diet may not be safe for people with liver, pancreas, or thyroid conditions, or if you are pregnant.