In a new edition of BridgeInterview session information He drives it Juliet Bridgefunctional medicine Florence Riley He explained in detail what it is Keto dietHow it works and what it is Indications and limitations.
“the Keto diet It’s a diet High percentage of fatmoderate in protein and very low in carbohydrates. It is called this because with few carbohydrates available, what the body does is what it does Fuel change Preferably from Glucose to fatproduction of the so-called Ketone bodies“, described the expert during the conversation.
He explained that the ideal in this plan is to resort to it Real foods And not manufactured products, although there are many “keto” labeled options on the market. “The ideal is to follow a keto diet with High quality proteins Such as chicken, meat, fish, eggs, nuts, seeds, and fats Coconut oil or olive oil And fruits and vegetables too Low blood sugar“, stated the specialist.
On the other hand, he reminded those excluded: “All of this Cerealsthe False grains Like quinoa, amaranth, buckwheat, legumes, whatever it is Vegetables and fruits that contain the highest percentage of carbohydratesSuch as bananas, pumpkin, and tubers such as potatoes, sweet potatoes, and cassava.
Riley He also explained the reason for its popularity Seed and nut flour In ketogenic preparations. “When you want to make some bread on the keto diet, you use seed or nut flour because regular flour, white or whole wheat, provides a lot of carbohydrates,” he said.
the Keto products. Its consumption outside the diet has also been the subject of consultation. “The problem is that if a person consumes a large amount of keto products without being in the context of a keto diet, it may not be beneficial. One has to think that Excess fat Following a person on the keto diet can always provide benefit if the person has the disease Low insulin“Rile warned. He stressed that mixing large amounts of fats, even if they are healthy, with carbohydrates can have negative consequences for the body. Metabolism.
Regarding who can follow and maintain this type of diet, the doctor highlighted this The keto diet is not ideal for everyone. “Although it has very useful therapeutic applications, such as insulin resistance, type 2 diabetes, fatty liver, neurodegenerative diseases or headaches, it is not suitable for everyone. Not everyone should follow it,” he said.
Among Contraindicationsspecifying: “There is no need to generalize because in general there is always an exception to the rule, but today I would like to tell you that it is not generally recommended. In children, in adolescents, in pregnant women, in people who are breastfeedingin people who have Eating disorders Or be very Weight lossor in people who are very He stressed“Reducing macronutrients to extremes can exacerbate the problem pressure Explained, deregulating the thyroid-adrenal axis.
Regarding people who train, the doctor explained that The answer is very individual. “There are people who cope well and say that their performance has not deteriorated. Many others notice a decrease in both performance and muscle mass or feel more exhaustion. “You have to customize it according to the type of sport and each person’s conditioning,” Reilly emphasized.
One of benefits The most frequently reported thing about this diet by those who follow it is an increased feeling Satiety And less appetizing. “A lot of people find exactly what they find on the keto diet is that because it’s so high in healthy fats, it gives them a lot of nutrients.” SatietyReduces appetite. It has nothing to do with diets that may have been recommended a few years ago, which were low-fat, low-calorie and generated an increase in appetite.
Regarding the reasons that prompt many people to try this nutritional approach, he pointed out: “The majority are looking for it to improve the condition Metabolic flexibility And even though they don’t have fatty liver or insulin resistance or any particular disease, what a lot of people experience with the keto diet is that they’re not relying on carbs all the time, and their hunger is much more in control because they don’t have such high fluctuations in blood glucose and insulin.
Another important clarification was difference Between “going keto” and simply following a low-carb diet: “On the keto diet, the most you should consume in a day is 50 grams of carbohydrates and you have to have a lot of control. Many people who say they are on a keto diet actually fail to follow it. Ketosis Because it does not meet these percentages.”
around Food system sustainability And social life Reilly admitted that some people have been able to adapt this system as a lifestyle, but “if you want to be in ketosis, you don’t have to interrupt it because you come out of that state.” As a strategy, he suggested: “What can be done is… Initial shock stageOne begins with a ketogenic diet to improve metabolic flexibility, to improve insulin resistance, and then… Start cycling your carbs smartly Days when, for example, a person trains more vigorously. This is also a strategy: start with the keto diet and move to a low-carb diet.
Finally, beware Rebound effect: “It happens with all diets when a person returns to their previous habits. But what happens with the keto diet is that many people stay with the high-fat bracket, and by adding carbohydrates, it can be a catastrophe at the metabolic level. It is necessary to modify the diet when abandoning this plan.”
The doctor Florence Riley It is recommended not to be guided by exciting messages in Social networks Insist on consulting a specialist so that the process is accompanied and tailored to the needs of each individual. “It’s good to get advice because you can probably listen to everyone’s recommendations, but the important thing is to have it professional To guide and accompany this process to avoid complications.
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