Nowadays, the keto or ketogenic diet is extremely popular for effective weight and fat loss. This method involves a high-fat intake (about 75% of meals) and reduced carbohydrate consumption, leading the body into a state of ketosis. During ketosis, the body shifts from burning glycogen (glucose stores) to burning fat for energy, resulting in rapid fat loss.
Many people have concerns about the potential health risks of continuously consuming high-fat foods. Short-term studies suggest that a keto diet can reduce body fat, improve blood sugar control, and lower the risk of heart disease by decreasing triglyceride levels and reducing bad cholesterol (LDL), while increasing good cholesterol (HDL). The key to a healthy keto diet is choosing fats from good sources such as olive oil, avocados, nuts, or fish fats because prolonged consumption of the wrong types of fats may lead to an increased risk of cardiovascular disease.
Following a keto diet can yield excellent short-term results. Initially, the body sheds water weight. Subsequently, body fat decreases rapidly. However, with prolonged adherence, muscle loss may occur, leading to increased fatigue and the body entering an energy-saving mode. Consequently, weight loss can slow down, although this effect is not experienced by everyone. Some studies have even shown that people adhering to keto for up to 8 years did not encounter health issues. It’s essential to set goals when following a keto diet. Once you’ve achieved your target weight or body fat percentage, it’s advisable to monitor your body’s response and adjust your diet accordingly.
Another aspect to consider is that people following a keto diet may receive fewer vitamins, minerals, and fiber compared to their usual diet. This is because many fruits and some vegetables, which are typically rich in nutrients, are limited due to their higher sugar content. This restriction can potentially result in vitamin deficiencies that may have adverse effects on the body. It’s important to note that there is limited long-term research on the effects of a keto diet, so it’s not clear whether there are other concerns or issues to be aware of.
Before delving into the long-term aspects of a keto diet, it’s essential to begin with food preparation following keto principles. Beyond the raw ingredients, condiments and seasonings play a crucial role. Some condiments, like oyster sauce and certain sauces, often contain sugar, which could disrupt the keto diet. “Care Choice Vegetable Seasoning Powder” comes to the rescue as an ideal choice for seasoning keto meals. This seasoning powder is 100% vegetable-based, free from MSG, preservatives, flavorings, and chemicals. It not only enhances the flavor but also ensures your keto meals are delicious and enjoyable.
Hu, T., & Bazzano, L.A. (2014). The low-carbohydrate diet and cardiovascular risk factors: evidence from epidemiologic studies. Nutrition, metabolism, and cardiovascular diseases : NMCD , 24 (4), 337–343. https://doi.org/10.1016/j.numecd.2013.12.008
Keto Diet: What It Is, How It Works and Why It May Not Be Safe. (2020). Retrieved 27 August 2020, from livescience