Are there any negative side effects of keto diet? Remember your body’s cells typically get their energy from carbohydrates but when you’re on ketogenic or keto diet, what you’re really doing is starving your body of carbohydrates so it needs to go to the next energy source, which is fat.
Your body then burns that fat. The diet doesn’t restrict you in terms of calories or the amount of food you eat. Instead, it’s all about What You Eat.
Most keto plans include lots of seafood, red meat, poultry, cheese, low-carb vegetables, eggs, plain yogurt and fats.
You’re instructed to avoid foods with sugar and carbs, like many fruits, grains and legumes.
Keto Diet In Nigeria And Its Health Benefits
What Are Ketones?
Ketones are chemicals your liver makes. You produce them when you don’t have enough insulin in your body to turn sugar or glucose into energy. You need another source, so your body uses fat instead.
Your liver now turns this fat into ketones, a type of acid, and sends them into your bloodstream.
What Is A Ketogenic (Keto) Diet?
Like earlier mentioned, it is a diet that causes the body to release ketones into the bloodstream. Most cells prefer to use blood sugar, which comes from carbohydrates, as the body’s main source of energy.
But in the absence of circulating blood sugar from food, we (our body cells) start breaking down stored fat into molecules called ketone bodies (the process is called ketosis).
Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again.
However, in the past 10 years now, the keto diet has become one of the most popular methods worldwide, including here in Nigeria, to shed excess weight, and improve health and remain fit.
Health Benefits Of Keto Diet
Keto diet has numerous health benefits which may include the following;
- It improves acne
- It improves weight loss
- It helps fight against diabetes, epilepsy and Alzheimer’s disease
- It may reduce risk of certain cancers
- It may improve heart health
- It may protect brain function
- It potentially reduces seizures
- It improves PCOS (Polycystic ovary syndrome) symptoms
- It reduces some health risks and complications
It also helps to reduce inflammation, cravings and it increases your energy, mental clarity, and sharpness.
However, it is important to note that the type of Fat you are eating matters. Most people see keto as an opportunity to start frying everything with terrible oils that contain trans fats which are not good for your body. Please note that……..
Are There Available Nigerian Keto Diet Foods?
In Nigeria, there are lots of keto diet foods available But you should base the majority of your meals around these foods:
Meat: Red meat, organ meat, steak, ham, sausage, bacon, chicken and turkey.
Fatty fish: Such as salmon, trout, tuna, mackerel, tilapia, sardines etc.
Eggs: Look for pastured or omega-3 whole eggs.
Butter and cream: Look for unsalted butter as much as possible.
Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, Melon, etc.
Healthy oils: Primarily extra virgin olive oil, original red palm oil, coconut oil, fish oil, and avocado oil.
Fruits: Avocado, Raspberries, Strawberries, Blackberries, Cranberries, Coconut, Lemon, Lime
Low-carb veggies: Ugu or pumpkin, lettuce, spinach, kale, tomatoes, onions, peppers, cucumber, cabbage, eggplant, okra, garden egg, asparagus, cauliflower, celery, brussel…….
Are There Any Negative Side Effects Of Keto Diet?
Possible Side Effects Of Keto Diet
Keto flu or Carbohydrate withdrawal symptoms: Although the ketogenic diet is safe for healthy people, there may be some initial side effects while your body adapts.
This is often referred to as the keto flu and is usually over within a few days. Keto flu includes poor energy and mental function, increased hunger, insomnia or sleeping issues, nausea, digestive discomfort and decreased exercise performance.
However, other side effects may include: electrolyte imbalance, enlarged liver, kidney disease, coronary artery disease as well as Stroke.
Please check with your doctor for more issues or complications.
Are there any negative side effects of keto diet? Share …………………………