Low carb vs keto | Benefits and Side Effects
Both
low carb vs keto diets have been
considered beneficial for weight loss. But there is a difference between the
two. For example, in keto diet, strict rules have to be followed whereas in low
carb diet it is not so at all. So let's know about both diets, low carb vs
keto, what are their advantages and their disadvantages?
What is keto diet.
Keto
diet is the full name of ketogenic diet. Till now you must have seen in most
diet that carbohydrate and fat were reduced, but this diet has the opposite.
Carbohydrate:
In this diet, you have to reduce the amount of carbohydrate very much. In this,
you have to eat only 5% of the carbohydrate.
Protein:
The amount of protein in this diet is neither to be decreased nor to be
increased. As much as the protein in the balance diet is to be eaten as much as
it is. One should eat between 1 and 1.5gm / kg body weight per day.
Fat:
If you talk about fat, then there was less fat in the whole diet, but in the
keto diet, it has to be reversed. You need to eat more fat. They do not take
even a little, you have to take 70% calories from fat. It may feel a bit
counterproductive to listen but this is true.
What
are the changes in keto diet plan in the body.
When
you start this diet, the first effect is due to eating less carbohydrate. Your
body starts to have a deficiency of glucose, to meet this, our body first
breaks down the glycogen stored in the liver by cutting glucose. When it is
completely exhausted, it will breakdown the protein to make glucose.
Therefore
it is necessary to eat protein. This protein has a lot of energy to breakdown
and make energy. Let me tell you that energy is spent in every work done in the
body, whether it is digesting food or any other work.
And when you start a keto
diet, the breakdown of this protein is very fast in the initial days. And this
causes a lot of weight loss soon. Slowly this process starts decreasing and the
process of making glucose from fat is accelerated. When fat is broken down,
glucose is formed, a byproduct is formed.
It collects in the body, hence it is
named keto diet. These ketons are fine in normal amounts but do damage if they
go above a certain amount. But it has been seen that if you bite properly If
you diet, your keton level remains normal.
Other
benefits of Ketogenic diet.
1.
Keeps both your body and mind active - in the beginning of this diet you may
feel tired but as the days pass, your body becomes very active. Because when
you eat less carbs then your The body has to make glucose by breaking the fat
and this process requires a lot of energy and activity, so at this time every
part of the body works by becoming very active.
2.Bad
reduces cholesterol and increases good cholesterol: Eating high fat in keto
diet helps in fat loss and the body does not need to make fat separately, so
good cholesterol is increased and bad. Cholesterol content is low.
3.
Sugar level is low: When you eat sugar or not, it will increase. Where in this
diet you have to eat very little carbs, so your sugar is reduced and it becomes
easier to control but it means It is not that you should stop taking the
medicine of your choice. For this you must see a doctor.
4.
Fat can be beneficial in liver: You will know that fat accumulates in fatty
liver, and in this diet, when the body does not get carbs initially, it first
uses stored energy in the body. So there are more chances that if you do not
get energy in the fatty liver by consuming this diet, then burn it and use it.
And your fatty liver is fine but not sure about it.
5.
Reduces blood pressure: It reduces diet triglyceride, and cholestrol which is
good for arteries. And thus reduces blood pressure. But if your blood pressure
is already low then Be sure to visit a doctor before dieting.
Side
effects of keto diet.
1.
Cabbage: In keto diet, you have to eat less carbs, due to which you have to eat
less fiber and you can get constipation due to lack of it. To avoid this, you
can use Isabgol.
2.
Laziness at the beginning of the day: You may feel lethargy and sluggish at the
beginning of this diet. Because you will not eat carbs, your body will lack
energy but as your body speeds up the process of making glucose from fat then
you will Will be active again.
3.
Sugar can be reduced for people taking sugar medicines: Sugar levels in this
diet may drop, but there is no problem for those who are not taking any
medicines, but those who are taking sugar medicines have a problem. The bar
doctor should definitely meet.
4.
Your blood pressure and cholesterol can increase if you stop eating keto diet.
When you are on a keto diet, your cholesterol and blood pressure decrease but
as soon as you are on the normal diet, the chances of their increase are
increased. But it is not necessary that it will increase.
5.
Your sugar can increase when you stop eating keto diet: When you are on keto
diet, due to lack of sugar, your body uses glucose very fast but as soon as
enough glucose is available then it may be that your sugar Increase, but this
can happen mostly with people who live on keto diet for a long time.
6.
You can gain weight faster by quitting the keto diet: Like every diet, this
diet may also increase your weight faster but it can be avoided. To avoid this
you can follow meditrainean diet.
Low carb diet
Carbohydrate
is also one of the 3 most commonly taken nutrients in our body in our whole
diet. It is the first source of energy to our body. Curb we get from rice and
grains. If we use low curb diet then it is very beneficial in reducing weight.
It also reduces weight loss and also helps in reducing cholesterol.
When
we take more amount of curbs, our body weight also increases and at the same time
our body fat also increases due to which the amount of cholesterol in our body
also increases. As we told you that the body gets the most energy from the
curbs and when that energy is not consumed completely it takes the form of fat
in our body.
When
we follow a low curb diet plan, our body does not get full energy, due to which
our body starts to use the fat stored in the skin as an energy. We call this
the state of Katolis. Every human needs 130 to 300 grams of curb, which is
decided according to height, weight and age.
Benefits
of Living Low-Carb Diet
Low-carb
diets appear to be effective in promoting weight loss,
in addition to reducing weight,
low-carb also helps in lowering cholesterol
levels.
Excess
of anything, including protein and carbohydrates, gives you extra calories and
these extra calories are converted into fat and stored in the body and are the
result of weight gain and obesity.
Low-Carb Diet disadvantage :-
Fatigue,
weakness and headache
Healthy
carbs are the main source of fuel and energy for our body, and when we cut them
from our diet, nothing burns to produce fuel and energy in our body. Because of
this, you may feel tired, weak and headache.
Digestive
system disturbances
Safe
fiber-rich carbs are an important part of our diet, as they support our
digestive system and keep it safe, but when we follow a low carb diet, we cut
these fiber-rich carbs from our diet. Give. Which means our digestive system is
disrupted, which can cause constipation. Carbs in the form of fiber are needed
to keep our digestive system healthy.
Essential
nutrient deficiency
Carbohydrates
are essential nutrients for our body as they help in maintaining your energy
levels and make you feel full. But when we cut these from our diet, we get
hungry again and again, and we are motivated to eat something, which affects
our weight loss goals.
Irritability
A
low carbohydrate diet can give you weakness, which can lead to irritability and
you may suffer from depression. Therefore you should include balanced carb in
your diet.
Risk
of diabetes
Insulin
helps regulate our blood sugar levels, but low carbohydrate intake and high fat
intake can change the way your body reacts to insulin and can affect health.
This can lead to disease like diabetes.
Conclusion:-
Low carb vs keto ,Both diets are important in their own place. When it comes to choosing
a diet while looking at the diet, it can be a factor in these. These two main
factors are carbohydrates and low in carbohydrates in protein lockers. Occur.
But
the amount of carbohydrates in the keto diet is limited to 50 grams.
If
we talk about protein, then we can take more protein in low carbohydrate diet.
But
protein should be about 20% of the total calories in the keto diet.
Most
people are not able to follow the Keto Diet because it has more restrictive
diet, in addition to this, the side effects of Keto Diet can be more. Therefore
a low carb diet may prove to be a better option for most people or if spoken in
simple language, you can consult your doctor to reduce your risk.
20 Apr 2020
20 Apr 2020
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