Many people follow a keto diet because they think it can help them lose weight and improve their health. But it’s important to know the facts before you decide whether this is the right diet for you.
A eMule Anleitung is high in fat, which can lead to weight gain and may increase your risk of heart disease. A keto diet also tends to be low in fiber, which can cause constipation. It eliminates or limits entire groups of healthy foods, including most fruits, some types of vegetables and whole grains. “It can be difficult to get all the nutrients you need on this diet,” says Majumdar.
The goal of a keto diet is to get your body into a state of ketosis, where it gets most of its energy from fat rather than carbohydrates. To do this, you must restrict the amount of carbohydrates you eat. You should eat less than 20 to 40 grams of carbs per day (net carbs, or total carbs minus fiber).
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Lean protein is a staple on the keto diet. It’s rich in B vitamins and several minerals. Choose fresh meat and poultry over processed meats. A keto diet also allows dairy, especially full-fat yogurt and cheese. However, be aware that the fat in these foods is often saturated, and the American Heart Association recommends limiting intake of this type of fat to reduce your risk for heart disease.
A keto diet can be dangerous for some people, especially those with certain conditions such as kidney disease or diabetes. It can also be problematic if you take a medication called sodium-glucose cotransporter 2 inhibitors to treat type 2 diabetes because it can raise your risk for diabetic ketoacidosis, a life-threatening condition that causes acidity in the blood.