The fact that a diet or diet focused on losing weight “This fashionable”, I do not want to say that be healthy neither long-term sustainable. The truth is that currently with so many stimuli and information at our fingertips, it becomes complicated make the best decisions.
Recently the popularity of the keto diet has grown by leaps and bounds and without seeing it coming overnight, she became one of the most famous weight loss trends in the world and with the largest number of followers. Although there are some scientific references what endorse certain benefits, recently being classified as one of the worst alternatives; because of his lack of balance and poor long-term viability, we know that not everything is sunbeams and descending digits on the scale.
In fact, this high-fat, low-carb eating plan it has a dark side. Although it is true that its effects may vary depending, especially in the cases of diabetes and high cholesterol. Experts agree that there are some side effects short term, seriously unpleasant and even dangerous.
1. Thinking can get confusing
Without a doubt one of the aspects most outstanding of the ketogenic diet, is that manages to modify the body’s metabolism to a state of fat burning called ketosis This metabolic process occurs eliminating carbohydrates almost completely and focuses on the fat consumption. In such a way that by achieving the state of ketosis in the body, you can visibly generate big dividends to achieve rapid and effective weight loss. However, it is an aspect that can also influence the mental clarity And the reason is simple: a rapid reduction in carbohydrate intake results in a less glucose available to the brain, leading to that feeling of ‘Brain fog’ characterized by impaired thinking and concentration levels. It is also true that it is a symptom that usually disappears when the body gets used to it, which in fact happens in a relatively short time interval. The brain is capable of use ketones [un subproducto de la grasa] to get energy in absence of carbohydrates. The mental confusion generally resolves within a week.
2. You can lose muscle mass
It is true that there are different ways of go on the ketogenic diet, however it is worth mentioning that the true and original version: It’s not just low carb, it’s also quite low in protein. It is a fact that this translates into weightloss, however it will not only be in body fat; therefore it is also presented loss of muscle When protein intake is so low, it is natural that there is a loss of muscle mass, even in the cases of people who exercise regularly. Without a doubt it is one of the consequences of the keto diet what more worries specialists, since in most cases people do not realize the decrease in muscle mass well they are very excited losing weight. Therefore, nutritionists recommend performing a modified ketogenic diet, which is not so low in protein and foods such as fish and Greek yogurt. Finally pYou may not achieve ketosis, but that is not necessarily a bad thing, you will most likely get good results.
3. Digestive and intestinal conditions
Eliminating carbohydrates deprives us of others essential nutrients important, as is the particular case of the fiber. Without the consumption of best sources of fiber, which are obtained through the consumption of fruits, vegetables, beans, and grains, it’s very probable that The digestion is made more clumsy and slow. While occasional constipation it does not usually present significant health problems, over time it can create harmful conditions such as abdominal pain, bloating, hemorrhoids, and intestinal obstruction. For those who usually suffer from constipation when carrying out this type of plan, the recommendation is drink a lot of water and above all you must make carbohydrates count when choosing foods high in fiber and low in carbohydrates as berries, avocados and walnuts
4. Blood glucose levels can be altered
One of the great virtues with which the ketogenic diet, are its benefits to stabilize blood sugar. It even has clinical evidence, which positions the ketogenic eating plan as an eating style that might improve glycemic control after about four months. However, it is worth mentioning that the ketogenic diet and diabetes are not always a good combination, especially for people who take medications to lower glucose. With the combination of these types of foods and a low carbohydrate diet, there is a risk that the level of sugar in the blood dangerously low to hypoglycemia.
5. You may experience alterations in mood
In the last years se has checked the direct relationship between food and mood, Both as for well and for worse. It is also true that there are foods that make us feel “happier” and without a doubt in the first place are the carbohydrates and sugars, in such a way that depriving the body of them can occur with marked mood swings. The reason is simple cWhen the brain detects less blood sugar for power, this can affect mood and result in a feeling of irritation, fatigue and difficulty concentrating. Also actively involved feelings of restriction wave inability to socialize When following a Keto diet, it has been reported that in some cases people tend to feel more sad.
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