Contents:
- Medical Video: Everything You Need to Know About the Keto Diet
- Get to know a low fat diet
- Get to know the ketogenic diet
- Then what kind of diet is effective but safe for me?
Medical Video: Everything You Need to Know About the Keto Diet
For those of you who pay attention to weight, you must often wonder what a powerful diet to lose weight. Well, one type of diet that has recently received special attention is the keto diet. The keto diet, which is actually high in fat, is finally compared to the other diets, namely a low-fat diet. So between the two, which type of diet is effective for losing weight?
Get to know a low fat diet
As the name suggests, a low-fat diet is one diet with a limited amount of fat. One reason people eat this diet is to help reduce calorie intake from fat and usually to improve blood cholesterol and triglyceride levels.
By default, the fat needed by the body is as much as 20-35 percent of the total daily calories. Then what is the fat-limiting diet?
According to the Indonesian Ministry of Health, the requirement for a low-fat and cholesterol diet is to limit fat to less than 30 percent of total energy per day. However, not only limits the amount of fat, the choice of fat types must also be considered. Good types of fat are highly recommended, while foods with bad fats must be reduced. Another requirement is that fiber intake in a day must be more than 25 grams per day.
Fat provides a higher number of calories than carbohydrates or protein.
Every 1 gram of fat contains 9 calories, whereas every 1 gram of protein and 1 gram of carbohydrate contains 4 calories each. That's why limiting fat can reduce the number of calories more than limiting other types of nutritional intake. That way, you will more easily reduce the number of weight scales.
Get to know the ketogenic diet
The ketogenic diet (in short the keto diet) is actually not a new diet, this diet is basically intended for people who have epilepsy, but now the ketogenic diet is very well known for losing weight.
The keto diet is a diet low in carbohydrates and high in fat. Even carbohydrate intake can be only 5 percent of the total needs per day, while fat intake can reach 65-75 percent. The rest you can fill with protein.
This diet is also said to be effective for losing weight quickly. Even so, this diet has side effects, especially in the early stages.
Drastically reducing carbohydrates will naturally make the body change its energy use process. When the keto diet, the body will lack glucose from carbohydrates which are liked by body cells as the main energy source. The high fat makes the body release many ketones into the blood to break down fat (so that it can be used as an energy source). Because of lack of glucose, the body inevitably uses ketones as energy for body cells.
The shift from the use of sugar from carbohydrates to ketone bodies is what aims to make the body destroy body fat as an energy source, so that it can quickly lose weight.
This process of shifting energy sources makes the keto diet have side effects that can harm the body.
Lisa Cimperman, RDN, a nutritionist at the University Case Medical Center in Cleveland Ohio and also a spokesperson for the Academy of Nutrition and Dietetics said that when the body enters the ketosis process (using ketones as energy for the body), you will start losing muscle mass, you experience very tired, and your body goes into very starving mode. The severity of the effect on each person can also vary.
Reported on the Healthline page, a nutritionist Francie Blinten, RD in the United States said that the keto diet may be used under clinical supervision and for a short period of time. This diet is also allowed for people who do have extreme cases consuming very high amounts of carbohydrates. With a note, you still have to be under the supervision of a nutritionist or doctor. This condition can interfere with heart and muscle function, not lose weight.
Then what kind of diet is effective but safe for me?
This all depends on your consideration. Both of these diets can help you lose weight. However, if there is a safer way, why not change unnecessary natural processes of energy use in the body? The most important thing in losing weight is that it is safe for quite a long time and the weight loss is done gradually.
The ketogenic diet can indeed be an alternative for weight loss. Unfortunately, this diet has side effects that you need to consider twice and consult a nutritionist and your doctor.
Reporting from the Harvard Medical School page, one of the main criticisms of the keto diet is to limit carbohydrates to the extreme, many people tend to consume too much protein and low-quality fats from processed foods (such as corned beef and sausages) with very little fruit and vegetables.
Low-fat diets appear safer and without side effects. However, you also need to adhere to the conditions of a trusted low fat diet. A low-fat diet does not mean you have to lose fat excessively in your food in order to lose weight.
In the end, to determine a diet that is effective but safe for the body, you must first recognize the body's condition and determine diet goals. Only after that can you choose a type of diet that is effective. Well, for that you might need help from a nutritionist or doctor. Do not hesitate to consult with experts in their fields, for the sake of a healthier body and a more confident mind.
