2023-12-18 20:45:36
One of the biggest concerns of many people is eating a healthy diet, because as various health experts point out, when it is inappropriate it can contribute to the development of different diseases.
One of the diets that has attracted a lot of attention lately is the ketogenic diet, which is related to foods rich in fat and drastically restricts carbohydrates; However, there are some risks that you should be aware of if you want to implement this type of diet.
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This diet has been around for a long time. Doctors began using it in the 1920s to treat children with epilepsy, and it is still sometimes used for that. However, today, it is becoming relevant for weight loss or to achieve extreme endurance in sports such as the marathon and triathlon.
The mainstays of this diet are nuts, seeds, cheese and other high-fat dairy products, plain Greek yogurt, non-starchy and fibrous vegetables, oils, along with smaller amounts of meats, eggs and fish.
To do it correctly, you must drastically limit carbohydrates, including bread and baked goods, sweets, noodles, breakfast cereals, starchy vegetables such as potatoes, sweet potatoes, corn and peas, beans, fruit and beer.
Food is essential to help organic function and prevent diseases.
Problems that may arise
Due to the criteria that a person must follow on this diet, according to experts, they are more prone to having some health problems.
According to a health and wellness article in ELLE magazine, there are ten side effects of the ketogenic diet, which are:
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The rapid loss of water causes bad breath, sweat, and urine with a very strong odor.
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Lack of glucose in the body causes lack of concentration, dizziness, lethargy and headache.
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Lack of carbohydrates reduces muscle mass and physical performance.
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Health risks due to lack of some micronutrients.
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Memory losses due to the brain not having parts of its fuel.
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It can induce some intestinal problems or constipation.
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Risk of high cholesterol and cardiovascular problems.
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Increases the likelihood of kidney stones and osteoporosis.
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It can cause premature aging.
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It does not offer sustainable food needs.
Diets should not be taken lightly because it can lead to future problems. The important thing is to follow the recommendations of a nutritional expert and not follow eating routines without supervision.
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Diets must provide sufficient energy to the body.
Hydration and a healthy diet to recharge energy
Fluids in the body, especially water, are essential to recharge energy every day, and not have relapses that involve health risks. The National Library of Medicine gives some recommendations for maintaining enough fluids in the body:
Drink enough fluid during each meal.
Drink at least 480 milliliters of water before starting demanding physical activity.
Constantly hydrate yourself even when you are not thirsty.
For every pound (450 g) you lose during daily tasks, drink 3 720 ml cups to regain energy.
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Likewise, health experts suggest some foods that a diet should have for a good level of daily energy:
Fruits and vegetables: These foods contain a variety of nutrients and fiber, and provide a constant supply of energy.
Whole Grains: They provide enough energy for the entire day and can be combined into many preparations such as oatmeal with blackberries, brown rice with vegetables, and whole grain barley and vegetable soup.
Reduced-fat or fat-free dairy products: they are healthy sources of calcium, vitamin D and potassium, which enhance a person’s physical health and can be combined in various dishes.
Beans: they are a great source of protein and fiber, and they can also reduce or replace meat in many preparations.
For more information regarding what foods your diet should contain and whether it suits your needs, you should consult a nutritional specialist.
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