What is Keto? Is it healthy?

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Keto is a high-fat, low-carb diet that aims to lose weight or maintain a healthy weight. However, you should learn how to eat keto properly or consult your doctor for a healthy meal plan to prevent risks of eating keto inappropriately, such as constipation, kidney disease, gout, and decreased brain function.

What is Keto?

Eating keto is a diet that emphasizes high-fat foods and reduces carbohydrate intake to less than 50 grams per day. The purpose is to control weight or lose weight. When eating keto foods continuously, it may cause less energy, lower insulin levels, leading to ketosis, a process in which the body uses fat as the main energy source instead of sugar. Therefore, it results in weight loss or helps control weight within the criteria. It also reduces the risk of obesity, heart disease, and diabetes.

Here are some foods you should eat when eating keto:

  • Good fats such as eggs , salmon , tuna, avocado, prunes, soybeans, peanuts, almonds, olive oil, sunflower oil, oats, cashews.
  • Bad fats such as butter, cheese, margarine, non-dairy creamer, meat, coconut oil, palm oil, fatty meats.

Foods to avoid on a keto diet include:

  • White bread
  • White rice
  • Pasta
  • brown rice
  • Cereal
  • Vegetables and fruits that are high in carbohydrates, such as jackfruit, potatoes, corn , taro, sweet potatoes, dates, bananas, and durian.
  • Desserts such as cookies, donuts, brownies, cakes, croissants, ice cream
  • Fried foods such as French fries, tempura, fried chicken, gyoza
  • Processed foods such as sausages, dried fruits, crispy vegetables, ham, fish and canned meats.
  • Various types of sugar such as granulated sugar, brown sugar, white sugar, icing sugar
  • Alcoholic beverages and beverages high in sugar, such as beer, wine, soju, soft drinks, and fruit juices

Is eating keto healthy ?

A keto diet may help with weight loss, weight control , and may help relieve symptoms or reduce the risk of chronic diseases such as obesity, heart disease, stroke, cancer, epilepsy, and Alzheimer’s. It may also help prevent acne.

A well-reviewed study published in the British Journal of Nutrition in 2013 looked at the effects of a keto diet and a low-fat diet on long-term weight loss. Analyzing data from multiple randomized controlled trials on keto and low-fat diets, it found that those on the keto diet had lower BMIs and weight compared to those on the low-fat diet. Thus, ทางเข้า ufabet the keto diet may be helpful for weight loss.

However, some research suggests that the keto diet may have more risks than benefits. For example, a 2021 study published in Frontiers in Nutrition looked at the benefits and risks of the keto diet for chronic diseases and found that the keto diet may temporarily relieve symptoms of chronic diseases, such as obesity, diabetes, and liver disease. However, there is not enough data to show the long-term safety of the keto diet, and the risk of the keto diet may outweigh the health benefits. 

Precautions for eating keto

Precautions for eating keto are as follows:

  • You should choose to eat foods that contain good fats rather than bad fats to help reduce the risk of obesity, diabetes, and cardiovascular disease.
  • People with diabetes who are taking insulin or blood sugar-lowering medications should avoid keto diets, as it can cause blood sugar levels to drop below normal.
  • Eating keto can deprive your body of carbohydrates, which are fibers that help with digestion and excretion. This can lead to constipation.
  • Eating keto can cause acne or worsen existing acne, as high-fat foods can increase inflammation.
  • Eating keto can cause the body to lack other nutrients such as vitamin C, vitamin B1, vitamin B6, magnesium , potassium , calcium , iron, which play an important role in controlling muscle function, nervous system, and brain, causing fatigue, fatigue and weakness, lack of concentration, short memory, and may also increase the risk of malnutrition.