Between the most famous diets to reduce weight in a quick fashion, the ketogenic diet is well-known for deliver fast results among the ones that choose that path. But before you start, you should know some important side effects for your health if you follow it for a long term.
This diet consists essentially in eliminate the carbohydrates of your daily diet, investing in good proteins and fats. That diet includes meat in every way (including processed ones), eggs, sausages, cheeses, nuts, butter, oils, seeds and some vegetables. You have to eliminate all kinds of flour, products that derivates from bread and pasta, rice, oat, corn, vegetables with starch, potatoes, yucca and all types of sweets and candy. This lack of carbohydrates makes the body release ketones to the blood.
Most of the cells employ, primarily, the sugar that it’s in your blood, and using it as a source of energy for the body. With that lack of sugar in the blood, that comes from food, the body starts to use the fat that is stored in the molecules, called ketonic bodies or ketones.
In the moment that this process happens, most of the cells will use the ketonic bodies to produce energy until the moment we start to eat carbohydrates again. The process of the body starting to consume the fat and using it as an energy source occurs between two to four days of 0-carbs consumed or eating less than 20-50 grams of carbohydrates a day.
The first consequences of following that diet is: fatigue, nausea, vomiting, constipation, problems with sleep, bad breath, increase in your cholesterol levels, total and the bad one (LDL) , because of the presence of oversaturated fat and little fiber presence, possible muscle injuries, increase in the presence of uric acid and more.
And besides all that, is very common the rebound effect – when you gain all the weight you lost, or even more – with those kind of restrictive diets, because you can’t sustain those habits for long and the body doesn’t settle because carbohydrates are a very important source of energy for each one of your body functions.
You have to know that the only way to reduce your weight and keep that pace with time, without compromising your health, is a change of habits with help from your doctors and specialists, with a healthy plan that involves diet and exercises and takes to account your needs and possibilities.