What is a ketogenic diet?
The ketogenic diet is literally a diet therapy that uses fat as an energy source. Our body uses carbohydrates as the main energy source, and when we run out of carbohydrates in the body, we break down proteins and fats to create energy. The fuel used at this time is fat. Therefore, a high-fat diet produces fatty acids instead of glucose in the liver, and uses them as raw materials to produce a substance called ATP in the mitochondria of the cell, burning body fat and losing weight. In other words, eating enough good fat without calorie restriction reduces insulin secretion, increases the level of leptin, an appetite suppressing hormone, and makes you feel full, naturally reducing your food intake. In addition, unsaturated fatty acids should be consumed rather than saturated fatty acids, and fish, nuts, avocados, and olive oil are representative foods with high essential fatty acids such as omega-3 and 6, and coconut oil is also a medium-chain fatty acid, so it absorbs quickly and activates metabolism. On the other hand, you should avoid trans fats and hardened milk in processed foods.
Are there any precautions for ketogenic diets?
The first thing to do is to figure out your constitution. If you have other diseases or are taking certain drugs, you should consult a doctor before proceeding, and if you do it indiscriminately without expertise, it can harm your health, so you must approach it systematically through consultation with a specialist. And if you try it for the first time, it is recommended to slowly adjust to a small amount of 1 to 2 meals a day for a week. After that, you can expect a loss effect only if you gradually increase the amount and last for more than two weeks. However, if you try to achieve the target in such a short period of time, it is easy to fail, so it is important to practice it steadily from a long-term perspective.
Are there any side effects of ketogenic diet?
Commonly known side effects include headache, dizziness, fatigue, nausea, constipation, diarrhea, dry mouth, and skin problems, and some patients may have mental illness symptoms such as depression, insomnia, and lethargy. Most of them are temporary symptoms, but in severe cases, you need to see a doctor, and if they continue for a long time, you may be undernourished, so you should be extra careful.
What food should I eat?
The best thing is to eat natural food. I recommend animal products such as meat, fish, eggs, and cheese rather than processed foods. Vegetables are also rich in dietary fiber, so I recommend you to eat an appropriate amount. However, fruits have high sugar content, so you should eat only a small amount.
How much exercise should I do when I'm on a ketogenic diet?
Usually, you don't have to exercise separately, but it varies from person to person, so it's better to find a workout that suits you.
How long should I last on a ketogenic diet?
It may vary from person to person, but I recommend you to do it steadily for at least two weeks.