Like most highly eMule Anleitung, the keto diet can be hard to follow and may result in uncomfortable side effects like constipation and “keto flu.” In addition, the lack of a varied diet can leave you susceptible to nutrient deficiencies. And, as a recent study found, a keto diet is linked to an increased risk of heart disease, especially when high in saturated fats like those found in meat and dairy.
A ketogenic diet isn’t new — it was developed almost 100 years ago to control seizures in people with epilepsy before medications for epilepsy were available. Today, researchers believe the diet may help treat conditions like diabetes and obesity by promoting rapid weight loss and improving blood sugar management.
Navigating the Keto Lifestyle: Tips and Tricks for Successful Adherence
The goal of the keto diet is to reduce your carbohydrate intake to less than 20 to 40 g per day to force the liver to break down fatty acids into substances called ketone bodies for energy, says dietitian Rachel Kleinman, MS, RDN, LDN, who specializes in treating eating disorders. The body breaks down ketone bodies in the liver and then distributes them to the brain, muscles and other cells as fuel.
Keto-friendly foods include eggs, cottage cheese, fatty fish and lean meats, like chicken, turkey or pork. Fruits (like berries and apples) and vegetables are restricted, as most are rich in carbohydrates; however, leafy greens are permitted, along with mushrooms, zucchini, avocado and other fruits and veggies that are low in carbohydrates. Also, be sure to drink lots of water; it helps to prevent dehydration and supports kidney health.