(PLO) – The keto diet is a high fat, adequate protein, low carb diet and many people who want to lose weight have adopted this diet.
A recent study from the University of Bath found that a keto-carbohydrate diet can increase cholesterol levels and reduce beneficial bacteria in the gut. When you are trying to lose weight, it is important that you follow a diet that not only helps you achieve your weight loss goals but is also healthy for your body in the long run. .
The Keto Diet encouraging your body to use another type of fuel instead of sugar. Instead of relying on glucose from carbohydrates, the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. By burning fat through ketone bodies you must avoid carbohydrates, eating less than 20 to 50 grams of carbohydrates per day.
In addition, it usually takes several days to reach the keto state, and too much protein can also affect keto.
What to eat on a keto diet to lose weight
Theo an expert nutrition, in the keto diet you usually eat foods that are high in fat, high in protein and low in carbohydrates
Some foods that you can include in the keto diet are coconut oil, avocados, chicken, eggs, vegetables, beans, dried fruit, nuts and cottage cheese.
Carbohydrate-rich foods such as cereals, flour, oats, cakes and desserts made with refined flour should be avoided.
Does Keto Help You Lose Weight?
Researchers found that after 12 weeks, the keto diet resulted in an average loss of 2.9 kg of fat weight per person. At the same time, a diet limited in sugar helps to reduce an average of 2.1 kg of fat weight per person.
Health risks when following a keto diet
Increased cholesterol: Researchers found that the keto diet increased cholesterol levels. This diet increases apolipoprotein B (apoB), which causes plaque buildup in the arteries.
According to the researchers, despite reducing body fat, the keto diet increased levels of unhealthy fats in the blood of participants, which, if maintained over many years, could , cause long-term effects Cheers such as an increased risk of heart disease and stroke.
On the other hand, a low sugar diet significantly reduces the amount of cholesterol in LDL particles.
Reduces beneficial bacteria in the gut: The keto diet changes the composition of the intestinal microflora, especially reducing Bifidobacteria, beneficial bacteria often found in probiotics.
This type of bacteria helps the body produce B vitamins, inhibit pathogens and harmful bacteria, and lower cholesterol.
Glucose tolerance: The Keto Diet reduces glucose tolerance. This means that the adult body will not be as efficient in processing carbohydrates.
According to Professor Javier Gonzalez, who led the study, this could “increase the risk of type 2 diabetes in the long term” as people switch back to a higher carbohydrate diet .
