Health

National Keto Day: Here’s what you should know before trying the diet

National Quito Day is celebrated on January 5th.

The Vitamin Shoppe founded National Day in 2019 as a way to raise awareness of the low-carb, high-fat diet, which has been credited with losing weight and reducing seizures. While many dieters have found success with ketogenic meal plans, researchers aren’t sure of the long-term effect of keto.

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A study from National Jewish Health – a hospital for heart, respiratory, and immunology – has found that the keto diet may help people lose pounds and promote “modest” improvements in heart health, but researchers caution that the way a high-fat diet can encourage “food consumption” which are known to increase the risk of cardiovascular disease.” The study also claimed that the keto diet may be ineffective in preventing heart disease because dieters left to their own devices tend to eat unhealthy saturated fats.

The Vitamin Shoppe founded National Keto Day in 2019 as a way to raise awareness of the low-carb, high-fat diet, which has been credited with losing weight and reducing seizures. Typical nutritional breakdown of the diet: 75% healthy fats, 20% protein, 5% carbohydrates
(istock)

This becomes a problem when dieters stick to the nutritional division of the keto diet: 75% healthy fats, 20% protein and 5% carbs, but instead eat foods high in saturated fats like cured meats, cheese, and cream. When the diet is followed correctly, the body goes into ketosis – the metabolic process of burning stored fats for energy instead of carbohydrates (glucose or blood sugar).

An example of keto-like diets doing well was noted in a small-scale study from the American Journal of Clinical Nutrition, which found that obese participants aged 18 to 65 lost weight and experienced improvement in cardiovascular health when eating low-fat foods. A carbohydrate diet that is high in unsaturated fats.

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“There doesn’t seem to be a definitive answer when it comes to research related to keto diets and cardiovascular health, and the answer probably lies somewhere in the middle,” said Arca Hochette, a registered dietitian in Nashville, who founded the health recipe website Food Courage.

While many dieters have found success with ketogenic meal plans, researchers aren't sure of the long-term effect of keto, especially when it comes to heart health.

While many dieters have found success with ketogenic meal plans, researchers aren’t sure of the long-term effect of keto, especially when it comes to heart health.
(istock)

“Some studies have been able to show that low to moderate levels of circulating ketone bodies as shown in dietary ketosis can be beneficial for the functioning of the endothelial cells in our vascular system,” Hochette told Fox News. “. Digital. “Also, since obesity is a risk factor for heart disease, it stands to reason that a ketogenic diet may benefit heart health indirectly via weight loss and weight management.”

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Hochette noted that a study on the keto diet from the World Journal of Diabetes noted positive changes in biomarkers such as glucose, total cholesterol, triglycerides, and low-density lipoprotein cholesterol (the low-density lipoprotein known as “bad” cholesterol).

“Other studies, on the other hand, have shown increased LDL levels in those following the keto diet, so heart health remains a concern,” Hochette said, citing a study from the Cureus Journal of Medical Science. “Some believe that increased LDL levels are at least partly explained by rapid weight loss which leads to cholesterol mobilization as fat cells shrink.”

The ketogenic diet encourages the consumption of healthy fats, including avocados, olives, fish, nuts and more.

The ketogenic diet encourages the consumption of healthy fats, including avocados, olives, fish, nuts and more.
(istock)

Cardiologists called for more research into the effects of the keto diet on heart health after a large-scale study from the American College of Cardiology found that participants who were on a low-carb, high-fat diet were 18% more likely to develop atrial fibrillation. Fibrillation (AKA AFib) – a heart rhythm disorder – compared to participants who ate a “moderate” amount of carbohydrates. It’s not immediately clear whether keto-like diets were the cause or whether a lack of water or salt, among a slew of other factors, contributed to the results.

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“There are a wide variety of ways to approach the ketogenic diet and some are healthier than others,” Hochette told Fox. “There is a reason to hear references to a ‘clean’ keto diet or a ‘dirty’ keto diet. While the ketogenic diet is generally high in fat, some people eat more fat than others and the types of fats and quality of food their consumption varies greatly from person to person.”

Keto dieters should make sure they don't eat unhealthy saturated fats like high-calorie bread and cheese, soft drinks, cured meats, and more.

Keto dieters should make sure they don’t eat unhealthy saturated fats like high-calorie bread and cheese, soft drinks, cured meats, and more.
(istock)

“A ‘clean’ keto diet will consist of high-quality grass-fed/pasture-raised meats, healthy fats, vegetables, etc. Low-quality dairy, processed oils, artificial sweeteners, processed prepared foods, etc.,” she continued. These details are important when it comes to our health There is no single keto diet, so it is difficult to pinpoint the exact health benefits or harms While in ketosis it has been shown to be very beneficial in various situations, how does our entry into ketosis (i.e. quality food) still affects our health, too.”

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To find out if the keto diet is right for you, it is best to consult your doctor before making any dietary adjustments. This is especially important if you have a pre-existing health condition.

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