Diabetes and the Keto Diet, is it a good choice?
The Keto diet has many health benefits, even though it is the intake of foods containing fat nutrients. It is useful and well-known for weight loss. However, is the keto diet good for diabetics/diabetes?
How can foods high in fats help with weight loss and to control diabetes? Is it even safe to place yourself on such a diet?
Although there is different research on the effects of the keto diet on patients with diabetes, fortunately, you will understand the usefulness of the keto diet and how safe it is. You will also know if it has any side effects on your health.
What is a Keto diet?
A Keto diet is an eating plan that is low in carbohydrates but high in fats. Although most of the foods you eat daily are fats, either you take it in saturated or unsaturated fats foods. And most of these foods contain 20%-30% of protein, either you eat fatty or lean foods.
However, you need to limit your carbs intake; it will help in reducing your sugar level. Most of the foods you take as the healthiest foods to take also contain carbs. Some foods like beans, some vegetables, some fruits, milk, and grains.
Most of them are carbs, and they may affect diabetes patients. If you are on a keto diet plan, your intake of carbs will be less than 50 grams daily with a moderate intake of protein. A Keto diet will help lower down your sugar level, which will greatly help your health.
A Keto diet helps prevent some heart disease factors, such as body fat, blood pressure, and blood sugar. It also helps slow tumor growth, so it is useful for cancer. And some still believe that it is helpful for brain injuries.
How does the keto diet work?
It is simple; the human body system uses carbohydrates broken down to glucose to form and supply the body with energy. After you have reduced your carbs intake, there won’t be enough glucose in the body system for energy. And it will start burning the body fat; it means that nutritional ketosis is happening in the body.
Then your body will start using fatty acid substances (ketone) for energy. It will replace the glucose derived from carbs. Your body can only have the glucose back once you take carbohydrate foods.
Diabetic ketoacidosis versus nutritional ketosis
Ketoacidosis and nutritional ketosis handle the production of ketones in the body. But you can’t say that they are the same.
Ketoacidosis is dangerous to one’s health. It is the existence of high ketones levels in the body. However, it is a common complication for type 1 diabetes.
Nutritional ketosis happens during the burning down of fat in the body in the absence of glucose. It is one reason people embark on the keto diet. And it is of significant benefit to the body, unlike Ketoacidosis.
Is it good to be on a keto diet plan if you have diabetes?
Since there are both type 1 diabetes and type 2 diabetes, it will be nice to address this question according to different diabetes. It will help in knowing if the keto diet is good for type 1 or type 2 diabetes.
Is the keto diet good for type 1 diabetes?
As a type 1 diabetes patient, you might want to know if it is safe to go on a keto diet. One can say it is partially safe because it depends on your body system.
There are some precautions that you need to note before choosing a keto diet plan. Although, it helps lower blood sugar levels in type 1 diabetes and improves their glycated hemoglobin levels, you still need to consider some things before choosing it.
Things to consider before taking a keto diet if you have type 1 diabetes.
Too low blood sugar
For some people with type 1 diabetes, the keto diet may cause too low blood sugar in their bodies. And once the blood sugar is too low, it might cause loss of consciousness. For you to avoid this result, you may need to reduce your insulin dosage.
Not everyone with type 1 diabetes needs to lose weight. Some are already underweight, so it might be a wrong choice to place them on a keto diet plan.
Some might start recovering from a sickness that has made them lose weight. And they might need to put their body back into shape with carbs and proteins. So the keto diet might not be the best option for them.
However, before embarking on a keto diet plan as a type 1 diabetes patient, it is best to consult with your health practitioners for proper guidance. In addition, this will boost your confidence in knowing if you can use this diet.
Is the keto diet good for type 2 diabetes?
Type 2 diabetes refers to a chronic condition in the body system which affects the processing of glucose in the body. It is a situation whereby the body system can’t produce enough insulin, or it resists it.
Using a keto diet to control type 2 diabetes might be a good option since it will work effectively on weight loss and control the body’s blood sugar levels.
This diet helps patients living with type 2 diabetes to boost their insulin sensitivity. Its ability to reduce weight loss will be of great use to them. It has significant health benefits that you can not underrate.
Although there is no natural remedy that does not require precautions, you need to consider some factors before choosing a keto diet if you have type 2 diabetes.
Things to consider before choosing the keto diet if you have type 2 diabetes
Great downfall in blood sugar levels
It can cause too low blood sugar in type 1 diabetes, type 2 diabetes may experience scary low blood sugar levels. Therefore, you need to have some medical checkups on your blood sugar level to prevent such results. Your blood sugar test outcome will determine how you approach your body system with a keto diet.
High ketone levels
Another risk factor that you need to consider before taking a keto diet is the high ketone levels. And if ketone is too high in type 2 diabetics, it may cause diabetic ketoacidosis. You can test if your ketone is too high through a urine strip or consult your doctor.
A Keto diet is good for people with diabetes because it helps in controlling the body’s cholesterol. People with diabetes might face some difficulties if they have high cholesterol levels in their bodies. It may even increase the chances of having a stroke or heart attack.
Therefore, reach out to your health practitioners to know how you can confront your high cholesterol with a keto diet. It is rare for people with diabetes not to have high cholesterol. So keto diet may be of great help to you after having the permission of your health practitioners.
A Keto diet is useful for everyone who is working on controlling their high blood levels. And also people who need help with their body fat or being overweight. However, maintaining moderate use or measurement of this diet will be a pleasant decision to make.
Especially for diabetics, it a good idea to consult your health practitioners for tests or medical advice. It will not only help you know if you can do it or not, but it will also help you improve and accept advice to help you through the keto diet period.
List of Foods to eat on the Keto Diet
What is the Keto diet?
The ketogenic diet is a very low-carb, high-fat diet. This diet has to be very low in carbohydrates, high in dietary fat, and include a moderate amount of protein to achieve positive results. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. A ketogenic diet can cause massive reductions in blood sugar, insulin levels and help with weight loss.
BENEFITS OF KETO DIET
- Weight loss
- Reduce blood pressure
- Slower aging process
- Improve sleep and mood
- Increase energy efficiency
FOODS TO EAT
There are hundreds of types of cheese. Fortunately, most are very low in carbs and high in fat, making them a great fit for a ketogenic diet.
One ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 6.5 grams of protein, and a good amount of calcium (23Trusted Source). Cheese is high in saturated fat, but it hasn’t been shown to increase the risk of heart disease. Some studies suggest that cheese may help protect against heart disease (24Trusted Source, 25Trusted Source). Cheese also contains conjugated linoleic acid, a fat linked to fat loss and improvements in body composition (26).
In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging.
LIST OF CHEESE YOU CAN CONSUME ON A KETO DIET
- blue cheese
- Colby jack
- cottage cheese
- cream cheese
- goat cheese
- pepper jack
- string cheese
Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium, and selenium, yet virtually carb-free (6Trusted Source).
However, the carbs in different types of shellfish vary. For instance, while shrimp and most crabs contain no carbs, other types of shellfish do (7Trusted Source, 8Trusted Source). While we can still include these shellfish on a ketogenic diet, it’s important to account for these carbs when you’re trying to stay within a narrow range.
These are the carb counts for 3.5-ounce (100-gram) servings of some popular types of shellfish (9Trusted Source, 10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source):
- clams: 4 grams
- mussels: 4 grams
- octopus: 4 grams
- oysters: 3 grams
- squid: 3 grams
Salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in people who have overweight and obesity (14Trusted Source).
In addition, frequent fish intake has been linked to a decreased risk of disease and improved cognitive health (14Trusted Source, 15Trusted Source).
The American Heart Association recommends consuming 1 to 2 seafood meals every week (16Trusted Source).
3. LOW-CARB VEGETABLES
Non-starchy vegetables are low in calories and carbs but high in many nutrients, including vitamin C and several minerals. Vegetables and other plants contain fiber, which your body doesn’t digest and absorb like other carbs.
Therefore, look at their digestible (or net) carb count, total carbs minus fiber. The term “net carbs” refers to carbs that are absorbed by the body.
Many vegetables contain very few net carbs. However, consuming one serving of “starchy” vegetables like potatoes, yams, or beets could put you over your entire carb limit for the day.
The net carb count for non-starchy vegetables ranges from less than 1 gram for 1 cup of raw spinach to 7 grams for 1 cup of cooked Brussels sprouts (17Trusted Source, 18Trusted Source).
Vegetables also contain antioxidants that help protect against free radicals, unstable molecules that can cause cell damage (19Trusted Source, 20).
What’s more, cruciferous vegetables like kale, broccoli, and cauliflower have been linked to decreased cancer and heart disease risk (21Trusted Source, 22Trusted Source).
LIST OF LOW-CARB VEGETABLES YOU CAN CONSUME ON KETO DIET
- green beans
- peppers (especially green)
4. MEAT AND POULTRY
Meat is a source of lean protein and is considered a staple on the ketogenic diet. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and minerals, including potassium, selenium, and zinc. While processed meats, like bacon and sausage, are allowed on keto, they aren’t the best for your heart and may raise your risk of certain types of cancer if you eat too much. Choose chicken, fish, and beef more often and limit processed meats. It’s best to choose grass-fed meat, if possible. That’s because animals that eat grass produce meat with higher amounts of omega-3 fats, conjugated linoleic acid, and antioxidants than meat from grain-fed animals.
Eggs are high in protein, B vitamins, minerals, and antioxidants. Two eggs contain zero carbohydrates and 12 grams of protein. Eggs have been shown to trigger hormones that increase feelings of fullness and keep blood sugar levels stable, and they also contain antioxidants such as lutein and zeaxanthin, which help protect eye health. Eggs have been shown to trigger hormones that increase feelings of fullness and satiety.
It’s important to eat the entire egg, as we found most of its nutrients in the yolk. Although egg yolks are high in cholesterol, consuming them doesn’t raise blood cholesterol levels in most people. Eggs appear to modify the size of LDL particles to reduce the risk of heart disease.
6. SEEDS AND NUTS
Nuts and seeds are healthy, high fat, and low-carb foods. They have linked frequent nut consumption to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases. nuts and seeds are high in fiber, which can help you feel full and absorb fewer calories overall
Carb counts for 1 oz. (28 g) of nuts and seeds (net carbohydrate equals total carbs minus fiber):
- almonds: 2 grams net carbs (6 grams total carbs)
- Brazil nuts: 1 gram net carbs (3 grams total carbs)
- cashews: 8 grams net carbs (9 grams total carbs)
- macadamia nuts: 2 grams net carbs (4 grams total carbs)
- pecans: 2 grams net carbs (4 grams total carbs)
- Walnuts: 2 g net carbs (4 g total carbs)
- Chia seeds: 2 g net carbs (12 g total carbs)
- Flaxseeds: 0 g net carbs (8 g total carbs)
- Pumpkin seeds: 2 g net carbs (4 g total carbs)
- sesame seeds: 3 grams net carbs (7 grams total carbs)
- pistachios: 5 grams net carbs (8 grams total carbs)
Berries are rich in antioxidants that reduce inflammation and protect against disease. They are low in carbs and high in fiber. These tiny fruits are loaded with antioxidants that have been credited with reducing inflammation and protecting against disease.
carb counts for 3.5 ounces (100 grams) of some berries:
- blackberries: 11 grams net carbs (16 grams total carbs)
- blueberries: 9 grams net carbs (12 grams total carbs)
- raspberries: 6 grams net carbs (12 grams total carbs)
- strawberries: 7 grams net carbs (9 grams total carbs)
8. BUTTER AND CREAM
Butter and cream are good fats to include on a ketogenic diet. Each contains only trace amounts of carbs per serving. In fact, on the contrary, some studies suggest that moderate consumption of high-fat dairy may reduce the risk of heart attack and stroke.
Like other fatty dairy products, butter and cream are rich in conjugated linoleic acid, the fatty acid that may promote fat loss.
9. HEALTHY OIL
Olive and coconut oil: Oleuropein, the main antioxidant found in olives, has anti-inflammatory properties and may protect your cells from damage.
Coconut oil has unique properties that make it well suited for a ketogenic diet. To begin with, it contains medium-chain triglycerides (MCTs). Unlike long-chain fats, MCTs are taken up directly by the liver and converted into ketones or used as a rapid energy source. The main fatty acid in coconut oil is lauric acid, a slightly longer-chain fat. It has been suggested that coconut oil’s mix of MCTs and lauric acid may promote a sustained level of ketosis.
In addition, extra-virgin olive oil is high in antioxidants known as phenols. These compounds further protect heart health by decreasing inflammation and improving artery function
10. COCOA POWDER AND DARK CHOCOLATE
cocoa provides at least as much antioxidant activity as any other fruit, including blueberries and acai berries.
Dark chocolate contains flavanols, which may help reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy. Chocolate can be part of a ketogenic diet. However, it’s important to choose dark chocolate that contains a minimum of 70% cocoa solids, preferably more, and eat in moderation. One ounce (28 grams) of unsweetened chocolate (100% cocoa) has 3 grams of net carbs.
They are both delicious sources of antioxidants.
The role of intermittent fasting in the keto diet
Because it is an effective and clear diet plan, the Keto diet has become a popular way to live a healthy and happy life. To further assess this, dietitians recommend that you combine intermittent fasting with it. Studies and research have shown that both of them work well together. This health program is a true miracle worker. This article will provide you with all the information and details that you need to know before you start on the keto diet or intermittent fasting.
A keto diet is one that focuses on eating foods in a certain macro ratio. This means you eat 65 to 75 percent fats, 15 or 20% proteins, and 5-10% carbohydrates. This pattern of nutrition intake will lead to a metabolic process called ketosis. Your body uses the stored fats and dietary fats as fuel, as the carbs do not provide enough glucose metabolism. This metabolic process can lead to health improvements like weight loss, better cognitive functions, and more energy. The keto diet is all about the food you eat. You must follow the keto diet by eating non-starchy, low carbs, organic, natural, and 100 percent grass-fed foods. Avoid foods high in carbs, processed inorganic foods, and foods high in sugar.
Intermittent fasting, a type of health program that requires you to stop eating at a certain time and only eat food at a certain time, is an example. The food window is the only time you can eat and the rest of the time, you must restrict your eating habits.
Your fasting time will depend on you. This means that it will be dependent upon how long you are willing to fast. It is common to fast for 16 or 18 hours. Fasting can be done for as little as one day. To get the best guidance and to ensure that your body is being taken care of, consult your doctor. This plan offers many health benefits, such as weight loss, healthy heart health, balanced blood sugar levels, and good overall health.
The Overview of Intermittent Fasting and Keto
The keto diet and intermittent fasting make for a great combination. But what’s the real reason? A higher insulin level is the primary cause of many health problems, including diabetes, obesity, hypertension and depression. The keto diet reduces carbs which in turn lowers insulin levels. However, we eat frequent meals and insulin spikes when we eat. This is why the keto diet slowly shows results. Intermittent fasting allows you to eat less food that does not trigger insulin, which helps you deal with your health issues more effectively.
Why is Intermittent Fasting necessary with the Keto Diet Plan
Intermittent fasting on the keto diet is more practical and helpful than you might think. But it is essential if you want good health. This program has many health benefits, including weight loss, better moods, balanced blood sugar levels and improved cognitive functions. There are many other benefits to intermittent fasting.
- It can have an epigenetic effect, which transforms bad genes into good ones.
- Autophagy allows you to recycle your body waste.
- An increase in the antioxidant network
- Inflammation in the body is reduced
- Reduced cancer risk
- Gut microbes’ diversity
- Migration motor complex for better digestion
- Increased levels of growth hormones
- Stem cells that are more active in immune system enhancement
Intermittent fasting can help you lose weight and reduce your appetite. This is why a keto diet combined with intermittent fasting is the best option.
What is the benefit?
Intermittent fasting is a faster way to get your body into ketosis than the keto diet. This is how the body maintains its energy balance by switching its fuel supply from carbs to fats, which is exactly the principle behind the keto diet.
Combining fasting and diet could help you lose more fat than the diet alone. Your body could begin to store persistent fats because intermittent fasting encourages thermogenesis, heat production.
Make up your Mind:
People are often lured by over exaggerated pictures and catchy phrases when they search for low carb diets or intermittent fasting. They believe that they can lose weight in two weeks. While this may be true for some, it’s not the case for many. You must be patient if you are going to follow such diet plans. You must be consistent with your diet plan. If you don’t get the results you want, you will not be able to continue the program. It is not difficult. All you need to do is have the mindset to succeed. It doesn’t matter what food you have. Low carb diets or fasting can be used to replace regular foods, except fast food. You can always start with what you have in your home.
Can low-carb and intermittent fasting both be combined?
Combining intermittent fasting and the ketogenic diet is a healthy option for most people. Before you attempt intermittent low-carb fasting, consult your doctor if you have any other health issues, such as heart disease or diabetes.
Some people may find merging activities beneficial, but it is important to keep in mind that not everyone will benefit. Some people might find it difficult to fast on a keto diet. Others may experience irritability, fatigue, and over-consumption of non-fasting days.
What challenges will you face when doing this activity?
- The Keto Flu
It takes time for the body to adjust to fasting after a lifetime of eating. Being “fat-adapted” is the process whereby the body switches from burning glucose for energy to using stored calories as fuel. Each person will experience a different set of symptoms. A few weeks into intermittent fasting, some people experience headaches, brain fog and extreme cold.
- Sweet Things
Sugary foods have been a part of our lives since childhood. Our bodies have adapted to this way of getting glucose. Sugar is still a terrible source of energy. You will crave sugary foods more if you follow a low carb diet and intermittent fasting. It is important to remember that if you stop eating sugar, and then eat it again, it will have a worse effect.
- Feeling more hungry
Hunger is a way to get energy (calories), to move, breath, and do many other vital functions. You may feel your stomach rumble or emit other stimuli to tell you that it’s time to eat. In modern society, it is normal to feel hungry within 4 to 5 hours of eating. However, it could happen within a few hours or even more than 12 hours.
- Always eating well
There is no magic formula to ensure a healthy lifestyle. Intermittent fasting is a good example. Although it may feel like you have the right to eat what you want, you will still need to eat nutritious meals in order to reap the full benefits of intermittent fasting. Even more so, you will need to eat healthy when you have only five hours to feed your body. While you should be strict about your fasting, you may still eat too many carbohydrates or eat too much overall. However, you should always adhere to the diet.
Keto Maintenance with the Intermittent Fasting Plan and Ketogenic Diet
People sometimes believe that the intermittent fasting or the keto diet plan is a way to lose weight. Then you can return to your normal diet. However, it is important to realize that intermittent fasting and keto diet are healthy ways to live your life. It provides all necessary nutrients for your body. Intermittent fasting is natural for us because our bodies don’t have the ability to eat six to three meals per day. During evolutionary time, people ate only one or two meals per day. This means our bodies aren’t designed to eat a lot of fat fuel.
Intermittent fasting and the ketogenic diet are designed to change your metabolism to burn fat instead of sugars. You may assume that you are now in a healthy weight range after you reach your goal through intermittent fasting or the keto diet. However, this is false. Proper health means that you have high energy levels, focus and low stress. The keto diet and intermittent fasting are tools you can use to maintain those higher levels of health.
Many people want to eat foods that are not included in their diet plans. This is not a problem. Any recipe can be made keto-friendly. You should eat to live, not live to eat.
These are the 6 Most Important Rules of Intermittent Fasting and Keto
These are the seven most important rules to follow when you’re following the keto diet or intermittent fasting plan.
- People are now asking what they can drink to support this diet. Water, black coffee, and herbal tea are the best.
- Vitamin supplements are also a good option for your diet, especially minerals, electrolytes and vitamins.
- Eat only when you feel hungry. If you only eat two times on the intermittent fasting or keto diet, it is okay to not overeat.
- You should eat slower if you are going to fast for a longer period of time. If you overfill your stomach, it can cause damage to the body.
- The length of your fasting time can also reveal a lot about insulin resistance. If you can stay awake for a long time, it means that you have less insulin resistance.
- Regularly practice intermittent fasting using the keto diet.
What length of Intermittent Fasting and Keto Diet do you have to go?
The time you should be doing intermittent fasting or the keto diet is not known. However, a dietitian suggests that you do this program for the long-term if you want to live a happy and healthy lifestyle. People are surprised to learn that this diet is necessary for their entire lives. However, if you continue eating healthy food, you can achieve a state called reverse health. This will allow you to maintain your health and prevent you from cheating. You can add calories to the keto diet but not more carbs. This will cause your health to deteriorate.
Intermittent fasting and the Keto diet have a strong, beneficial relationship. Both are powerful tools to achieve your best health. To reap the amazing health benefits and improvement, it is important to combine them with a healthy diet and professional guidance.
Keto Constipation: How to Cure Keto Constipation?
Because the Keto diet is a completely different diet from what we eat every day, your body will need to adjust to it. People experience constipation when they start the keto diet, or do it for a longer time. This article will provide a brief overview of keto constipation and the steps you can take to eliminate it.
What is constipation?
Constipation can be a frustrating and painful condition. Constipation is a condition where the bowel movements are irregular and the stool becomes difficult to pass. This causes pain. This is when there are less than four bowel movements per week. This happens when you consume less fiber than you should. It also affects your digestion process. Slow metabolism means that the waste or stool takes longer to move and is more difficult to get rid of.
Home remedies and medication can easily treat constipation. If you don’t treat it promptly, it can cause other problems such as fecal impaction and piles. This is not good for your body’s overall health.
There are many symptoms that can be experienced, as well as the severity of the pain. The good news is that acute constipation can be treated with home remedies and not medications.
The Keto Diet and constipation explained
Constipation is a common problem with the keto diet. Many people believe it is caused by a lack of, or too much fiber. Although these are true reasons, the constipation that you experience when following the keto diet can also be attributed to excessive fiber. You will feel constipated if you eat more fiber from vegetables. The following reasons can explain why constipation is common on the keto diet:
- The reason microbes don’t digest the new fiber when we switch vegetables to keto is because they aren’t able to adapt to it. This is why it is so easy to add fermented vegetables into your diet.
- Consuming too much fat and protein is another reason. While protein and fat are macros that are easy to digest, too many can cause constipation.
- The keto diet causes you to lose a lot of water weight because the carbohydrates don’t have enough water storage. Dehydration can lead to constipation. Keep yourself hydrated by following a healthy diet.
Constipation can also be caused by other factors, such as too many nuts and seeds or dairy products that are not appropriate for your body. The core reason is the same: You have eaten something that isn’t digestible for your body. This makes it difficult to eat a healthy diet.
Is Constipation too bad for Keto?
People who start the keto diet know they will experience the keto flu and other side effects. However, once they have experienced these side effects, they realize that the keto flu is not the end of the world. People start to feel scared and decide that the keto diet is not right for them. It is an instant decision, especially when you are working on something where you want to see results. A Keto diet is an effective and natural way to deal with health issues. It will take time, but the results are permanent.
According to health studies, constipation is a normal symptom of the keto diet. Your body is adapting and changing, so you shouldn’t be too concerned. It is important to recognize that constipation is a problem and to manage it. The diet plan can be followed without irritation or disturbance.
Constipation isn’t a problem with the keto diet. It simply means your body is adapting to the new diet. You can simply stick to your diet and find ways to resolve constipation.
It is better to get it under control naturally than to take any medication. These are the top constipation treatments that you can use to treat your entire constipation problem:
- For bowel function improvement, laxative foods can be very beneficial. You can improve your bowel function by adding natural laxative foods such as garlic, avocados and spices.
- You can avoid dairy products if you experience constipation.
- Magnesium deficiencies are also the leading cause of constipation. Therefore, try to eat more foods rich in magnesium such as fish, green leafy vegetables, and soy products.
- Research has shown that oily fish and oily supplements can help with constipation.
- You can add more fermented vegetables to your diet along with the raw vegetables. They are easy to digest, and good for bowel movements.
- Eating smaller portions of keto meals can help with constipation. Larger meals take longer to digest which can be very bad.
- If you don’t get enough fiber from your diet, you can take a fiber supplement.
Causes of Constipation
Avoiding high-fiber carbs can help you eat fewer calories.
While carbs account for only around 5% of the total calories consumed on the ketogenic diet, it is important to consume the proper kinds of carbs to achieve success. Make an effort to consume carbohydrates that are healthy, nutritious, and high in fiber.
Many people who are following the ketogenic diet often avoid plant-based foods. This is either because the carbohydrate content of vegetables is too high, or because they are relying on animal protein to help them meet their high daily protein and fat requirements.
But vegetables tend to be heavy in fiber, so removing that from your diet quickly can result in constipation on the keto diet. You’re not going to obtain the fiber you need to transport food through your GI tract if you exclusively eat foods high in starch, like wheat flour, white rice, or sugary items
A lack of liquids during the day might lead to constipation. Another frequently-cited contributor to dehydration is hyponatremia, or low sodium. The slight dehydration of even just a few days can produce constipation. Therefore, drinking even when you’re not thirsty is important. Water hydrates the colon and helps make feces soft so they pass more readily. A pinch of Himalayan salt, which is a vital electrolyte, can be added to your water to assist the water in reaching your cells more efficiently. Thereby maintaining that your cells are healthier and fully hydrated.
How can you get the nutrients you need while on a ketogenic diet?
Keto constipation can be avoided by following the diet properly, but what if you already have issues with it? Consistent constipation at the initiation of a ketogenic diet may require treatment with the following:
- Drinking plenty of water
- Regular exercise
- Taking a walk after a meal
- It is important to eat meals that are rich in fiber and low in carbohydrates.
If you still have not seen a change in your constipation after three weeks, you should discuss this with your doctor. Doctors commit to finding the best solutions for your constipation. Some over the counter stimulants, like caffeine, are useful, but it is critical that you speak with your doctor first. Some of these goods have a higher carbohydrate content, which can make it difficult to follow a ketogenic diet.
How to Prevent Constipation with the Keto Diet
Here are some ways to avoid constipation while on the keto diet.
- Slowly start the keto diet. This means that you should not change your diet suddenly. It is important that your body adjusts to the new diet and builds new enzymes and microbes to digest it.
- Avoid eating any processed meats, dairy products, or other products. These products can contain toxins, less fiber than natural ones, as well as other preservatives which can cause problems with your digestive system.
- Get enough water to keep you hydrated during the diet.
- Regular exercise can help you manage constipation and make your bowel movements more efficient.
- Take every micronutrient and macronutrient food in the correct amounts so you don’t overdo it or underdo it.
- Consult with your doctor if you experience constipation after the start of a keto diet plan.
Constipation is often a side effect of the keto diet. However, constipation can also be caused by many different factors. With the right guidance, treatments and precautions, you can quickly recover and resume your normal diet.
The Ketogenic Diet Health Benefits
Many talk about it, but few know about the health benefits of the ketogenic diet. The ketogenic diet, or “keto” diet, is mainly based on the mechanism of ketosis. Ketosis is a symptom of altered metabolism of fatty acids. Ketosis involves the reduction or elimination of carbohydrates from the diet for a short period. By drastically reducing or eliminating carbs, increasing proteins and lipids, you can reduce fat accumulation to use for energy. The decrease in glucose levels will ensure that it will force the body to draw energy directly from fat.
How the ketogenic diet works
Like all diets, this diet involves goals and set times. They’re usually carried out in cycles of 21 or 30 days; although, some clinical studies also speak of 80 days. On the ketogenic diet, it is healthy to lose between 1 and 2 pounds per week.
Which diet is to be taken in the Ketogenic Diet?
Considering individual needs, the approach must be gradual and the regimen must be personalized. The suggested protein intake is about 1 gram per kilo of body weight per day, while the lipid intake varies between 15 and 30 grams per day. Again, the total kilo-calories must be between 600-800 per day. Protein intake and lipid intake must be added to the kilo-calories produced by the synthesis of ketone bodies. Ketone bodies are high in energy.
The benefits of the ketogenic diet
The benefits of a ketogenic diet are like those obtained from any diet that is low or even free of carbohydrates. However, the results could be greater in this case, considering that the ketogenic diet involves a significant drop in protein. We can find the benefits that can be obtained by following the ketogenic diet is weight loss, which is accelerated, and the reduction of acne (among the causes, excess sugar that could cause hormonal imbalance).
Blood sugar control
Keeping your blood sugar low is key to managing and preventing diabetes. The ketogenic diet is extremely effective in preventing diabetes. Many sufferers are also overweight, and this diet makes weight loss natural. As we have already said, it converted carbohydrates into sugar. People with diabetes are more likely than others to have insulin spikes, which have very unpleasant symptoms and can cause serious damage. A low-carb diet prevents these spikes and allows for greater control of blood sugar levels.
Ketones provide the brain with immediate fuel. Ketones are more potent than glucose, as we’ve seen, and can provide up to 70% of your brain’s energy needs (ATP), a more efficient source of energy than glucose.
Studies show that switching to the keto diet can protect the brain from cognitive decline and improve memory.
Easy weight loss:
If you want to lose weight, burn fat. In ketosis, we burn fat 24 hours a day.
Because of this and the other advantages of ketosis, weight loss is easier, more unnoticed, faster, and longer-term than most other weight-loss strategies.
The body regenerates during sleep and recovers from the exertions of the last day. The brain also processes information.
Since ketosis brings the brain more energy gram for gram and many “garbage disposal programs” in the body get going in ketosis, most ketarians report a decreased need for sleep and better sleep quality.
And healthy sleep is extremely important for the body!
The ketogenic diet was first used medically about 100 years ago. The patients were epileptic children. In a pure fat diet, i.e., strict ketosis, a very sharp decrease in epileptic seizures were observed.
It is quite conceivable that ketosis will also be very successful in children with ADHD, as the underlying biochemical mechanisms are very similar.
Less hunger and appetite:
Because of the stable blood sugar, the high satiety from food, and the changed hormonal situation, most ketarians report less hunger, appetite, and cravings. Therefore, your thoughts no longer revolve around food all day.
How can I enter a state of ketosis?
To enter and stay in a state of nutritional ketosis, the key is to reduce carbohydrates below 40-50 grams per day. Some people can get into it even by consuming a little more (especially if they play sports), while others reduce it by up to 20-30 grams.
This, therefore, means following a diet in which there is a high intake of fatty foods (70/75%) and a moderate intake of proteins (equal to about 20%) with carbohydrates reduced to about 5/10%. This way, your body can still generate the glucose it needs, but in small quantities.
Some useful tips to achieve and maintain the best state of ketosis:
Try intermittent fasting – skipping breakfast, or dinner can easily help you fast for 16 to 18 hours and reach ketosis more quickly.
Do not fear fats
- We have judged them enemies for many years, while now foods like avocado, coconut oil, and nuts are considered health-friendly foods. However, they must never be Trans and hydrogenated fats, which are harmful to anyone.
Exercise when you can
- As we said, the early stage of ketosis can be debilitating. However, we recommend you do some walking and light activities until you are no longer energetic. Movement simplifies ketogenesis.
Side Effects and Dangers of Ketosis
Let’s go back to the early stage of ketosis: the side effects that typically occur after starting a ketogenic diet or fasting are never pleasant. The body becomes accustomed to using ketone bodies. Therefore, the body go into a “withdrawal crisis” from sugars.
There is talk of ” keto-flu ” or “ketogenic flu,” and its symptoms include headache, brain fog (mental confusion), general weakness, dizziness, irritability, and even intestinal discomfort such as constipation and cramps. In this phase, it’s useful to use mineral salts and drink water.
However, some people should make sure to always seek medical attention before going into ketosis. Among them, we find:
- Diabetic patients are taking insulin.
- People who take high blood pressure medications.
- Anyone with heart, liver, or kidney disease.
- Subjects who have undergone gastric bypass surgery.
- Pregnant and breastfeeding women.
- Anyone suffering from any medical condition with pharmaceutical treatments.
These were the known benefits of the ketogenic diet – with an explanation. I hope that you have also convinced yourself of the advantages and are just as much a fan of ketosis as we are.
The sky is not completely dark at night. Were the sky absolutely dark, one would not be able to see the silhouette of an object against the sky.
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