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Truth About The Ketogenic Diet Plan: Benefits & Side Effects

After the Atkins diet and the Paleo diet, Mediterranean diet is the turn of the ketogenic diet to make the buzz! And for good reason, it would make you lose weight and would be a source of innumerable benefits on the body, and all this, by eating (almost) only fat! The Keto Diet Plan, how does it work? what are its benefits and side effects? What is the truth about the ketogenic diets? What are the best personalized diet plans in 2019?

Too good to be true ? Let’s say it right away: there is no miracle diet and the idea of ​​diet does not really please us at PAF. Nevertheless the ketogenic diet is attracting more and more attention and we wanted to present it to you: its benefits, its principles, the effects attributed but also the associated risks.

Ketogenic diet, how does it work?

The ketogenic diet is based on your body’s use of a new source of energy. Instead of relying on carbohydrates (from cereals, legumes, fruits and vegetables), the ketogenic diet relies on the use of ketone bodies, a type of fuel that the liver produces from stored fat during a process that is called ketosis.

Burning fat seems to be an ideal way to lose weight. But forcing your liver to make ketone bodies is not easy!

First, you must drastically reduce the amount of carbohydrates in your diet. You must eat less than 20 to 50 grams of carbohydrates a day. For example, a medium sized banana contains about 27 grams of carbohydrates and can be enough to make you go in the red!

Thus, if a balanced diet is composed of approximately 50% of carbohydrates, 35% of lipids and 15% of proteins, the ketogenic diet recommends consumption of 5% of carbohydrates, 15% of proteins and 80% of lipids!

keto diet truth

Finally, too much protein intake can interfere with ketosis. It is therefore essential that most of the calorie intake comes from fat, whether saturated or unsaturated.

Ketogenic diet: what benefits?

If the ketogenic diet meets so much success, it is because it would be the source of many benefits. Attention, these effects are well to put conditional because we currently have little perspective and studies on this diet.

Ketogenic diet and weight loss

Converting fat to energy requires more work than turning carbohydrates into energy. For this reason, a ketogenic diet can help speed up weight loss. Moreover, since the ketogenic diet is very rich in naturally satisfying proteins and lipids, you will not feel any cravings.

Ketogenic diet and acne reduction

Acne can have different causes, one of which can be linked to an abnormally high blood sugar level. Indeed, a diet rich in processed and refined carbohydrates can alter the intestinal flora and cause significant fluctuations in blood sugar, which can affect the health of the skin. Therefore, by decreasing carbohydrate intake, it is possible that a ketogenic diet may reduce some cases of acne.

Ketogenic diet and cancer

One study showed that this diet could be a complementary treatment to chemotherapy. This could be explained by the fact that the ketosis state of the body would cause more oxidative stress in cancer cells than in normal cells.

Finally, other theories suggest that because the ketogenic diet reduces hyperglycemia, it may reduce insulin-related complications that may be associated with some cancers.

Ketogenic diet and brain health

Some studies suggest that the ketogenic diet has neuroprotective properties. This could help to treat or prevent diseases such as Parkinson’s disease, Alzheimer’s disease and even some sleep disorders.

One study even revealed that people on a ketogenic diet improved their alertness and cognitive functioning.

Ketogenic diet, what to eat?

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High fat foods

Some healthy unsaturated fats are allowed in the ketogenic diet such as nuts (almonds, hazelnuts, brazil nuts), seeds, avocados, tofu and olive oil.

But saturated fats from vegetable oils (coconut, flax, hazelnut), lard, butter and cocoa butter are highly recommended.

High protein foods

The recommended protein portion of the ketogenic diet is about 15% of daily caloric intake. This is the same portion as in a conventional diet. On the other hand, the distinction between lean protein foods and protein sources rich in saturated fats is no longer relevant.

Choose fruits and vegetables low in carbohydrates

All fruits are rich in carbohydrates, but you can still eat some fruits low in sugar, usually berries: raspberries, currants, blueberries and currants …

Similarly, the diet ketogenic plebiscite vegetables less rich in carbohydrates. Leafy vegetables (kale, chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, peppers, garlic, mushrooms, cucumber, celery, zucchini …

ketogenic Diet Side Effects

ketogenic diet side effects

Do not take the ketogenic diet lightly. With its high saturated fat content and reduced intake of fruits and vegetables, it is one of the most controversial diets and presents many risks:

Nutrient deficiency

If you do not eat a wide variety of vegetables, fruits and cereals, you may suffer from micronutrient deficiencies, including selenium, magnesium, phosphorus and vitamins B and C. In addition, dieters ketogenic may lack antioxidants, mostly contained in fruits and vegetables.

Liver and kidney problems

With so much fat to metabolize, the diet could tire the liver prematurely.
In the same way, the ketogenic diet can also overload the kidneys, responsible for metabolizing proteins.

Constipation

Indeed, the ketogenic diet is poor in high fiber foods such as cereals and legumes. Fiber plays a vital role in facilitating transit and preventing
colorectal cancers.

Acidosis

The ketone bodies released during ketosis are extremely acidifying. However, acidic environments favor the appearance of inflammatory and articular diseases or even metabolic diseases, such as diabetes.

In fact, any radical change in your diet can affect your health. For this reason, you should always consult your doctor or nutritionist before starting a new diet.

What are The Best Diet Plans in 2019?

If you are looking to lose weight, the best is to start a rebalancing of food rather than a rule, especially on the principle of food associations. Always learn how to listen to your body and do not hesitate to get help from a naturopathic nutritionist.

If you simply miss motivation we recommend The best 3 Diet Plans in 2019 that will give you the first impulse as well as good tips to apply daily.

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