action “lose weight” It’s not just regarding taking care of your shape and beauty. But it is also regarding the treatment of disease and health care. Most of them will focus on eating vegetables, fish and avoiding the consumption of fat. But there is another way to lose weight called eating. “Keto” At the counter, “fat” is the protagonist in every meal.
“At the heart of the keto diet is weight loss, which is part of health care and treatment for diseases such as obesity and certain types of diabetes that require patients to control their weight.” Assistant Professor (Special), Dr. Patchaya Boonchayanan, Department of Endocrinology and Metabolism Chulalongkorn Hospital, Thai Red Cross Society said, with advice on how to eat keto properly Good results for both body weight and health
What is keto diet?
Keto comes from the word “Ketogenic Diet” (Ketogenic diet) is to reduce food starch and sugar. and giving weight to the consumption of “fat” and protein
Asst. Prof. (Special) Dr. Patchaya explains the principle of losing weight by eating keto that “Carbohydrate foods such as starch and rice are broken down into sugars for the body’s main energy. But when we cut down on carbs The body will turn to burn the stored fat instead, turning it into “ketone bodies (Ketone Bodies),” which is the origin of the name Keto.
how to eat keto effective weight loss
The keto diet mainly focuses on eating fat and protein foods. and reduce the proportion of eating carbohydrate foods such as starchy foods rice and sugar to only 5%, or just 20-50 grams per day, or almost no carbohydrates in the diet To achieve ketosis (Ketosis) or a condition in which the body uses energy from body fat as its main source of energy.
“Eating fat and protein foods contributes to the feeling of fullness for a long time And ketone bodies also help reduce appetite. cause limiting the amount of calories eaten which is an important part of losing weight”
What are the good fats of the keto diet?
Asst. Prof. (Special) Dr. Patchaya said that although the principle of keto diet focuses on fat consumption But not every type of fat is always good. Although Keto people focus on eating fat. But that doesn’t mean eating large amounts of fatty potatoes, fries, or bacon. The keto diet should include healthy fats.
Dietary fats can be divided into two types.
• Foods with unsaturated fats or good fats, mostly found in vegetables and fatty fish such as sea fish, salmon, avocado, olive oil, sunflower oil, soybean oil, sesame oil, etc.
• Foods with saturated fat. That is, there are both good fats and bad fats. Most of them are found in meat. Dairy products and certain plants such as meat, lard, chicken, yogurt, butter, cheese, coconut milk, coconut oil, palm oil, etc.
“Both types of fat are beneficial and necessary for the body. But eating too much saturated fat will have more negative effects. because it may find abnormal levels of fat in the blood risk of fat clots in the arteries cerebrovascular disease and heart disease, etc.”
In addition to choosing the correct and balanced type of fat to consume Ketos need to be careful and avoid eating fruits and vegetables that are high in starch and sugar and sugary seasonings. Otherwise, the body will not go into ketosis (Ketosis) and will not affect weight loss. It may also increase weight and fat.
Side effects of keto diet
Keto diet for healthy weight loss is not for everyone. Asst. Prof. (Special) Dr. Patchaya said, “If a person is healthy and has no underlying disease not pregnant women can try keto diet But if those who have underlying diseases but are interested in keto diet It is always advisable to consult a doctor first. Because certain medical conditions and certain medications can be dangerous if you go on a keto diet.”
The keto diet is a very specific approach to eating. reduce certain nutrients and not diverse If you don’t pay close attention, it can cause many side effects such as
• Keto Flu (Keto Flu): When the body is in ketosis. It may cause you to feel like a fever, malaise, headache, nausea, vomiting, or tiredness. Most of the time, these symptoms will go away on their own. If the symptoms last longer than 2 weeks, see a doctor.
• Malnutrition: The keto diet requires a reduction in the amount of certain foods. Therefore, it may cause the body to not get enough of some important nutrients such as fiber, vitamins, etc. May cause other health problems.
• Constipation, dehydration and minerals: the body will excrete ketone bodies in the urine. causing the body to lose more water which is at risk of dehydration and minerals And eating very low carbohydrates, the body does not get enough fiber. resulting in constipation
• Frequent thirst: This is a common symptom. caused by the body excreting water makes people on the keto diet feel thirsty therefore have to constantly sip water
• Brain Fatigue : Brain fatigue, short memory and poor concentration. but rarely found
• Oily, acne-prone skin: eating a lot of certain types of fat. cause skin inflammation can cause acne
• Yo-yo effect when you stop eating keto. Keto diet can cause rapid weight loss. and do not feel “ying” like other weight loss diets But when you stop eating keto and go back to your old life or on a non-keto diet. Body weight may return to the original. so called “Yo-Yo Effect”
The keto diet is a fast-acting way to lose weight, but it can have these side effects. There is no definitive long-term health effect of the keto diet. We should pay attention to eating a varied and balanced diet for long-term health benefits.
“Eating food from all five food groups and controlling the amount that is right for your body is definitely a weight loss effect that may be slower but will definitely benefit in the long run.” Asst. Prof. (Special) Dr. Patchaya Conclude
