What are the Risks and Benefits of the Keto Diet?

The keto diet is among the most popular diets today. Unlike the usual American diet that is composed of 50% to 60% carbs, the keto diet requires you to consume 70% fat, 20% protein, and 5% carbs.  After you follow the keto diet for several days, your body will start using fat for energy. This is called ketosis. We already know how popular the keto diet is, but what are the risks and benefits of this fad diet? Let us find out.

Benefits of the Keto Diet

The keto diet focuses on consuming foods that contain ample amounts of protein, very few carbs, and lots of healthful fats. In this article, we will discuss the benefits and risks of the keto diet to help you decide whether it is the right diet for you or not.

For weight loss

Most people follow the keto diet to lose weight. The weight loss is initially due to loss of water since you reduce the number of carbs you take, and your body consumes the carbs stored in your liver, which holds onto water. The keto diet requires you to eat more whole, high-fat foods, which will help you lose more weight. By reducing carbs, you will also reduce simple, refined carbs and sugar. This will help you gain more energy.

To potentially reduce the risk of certain types of cancer

One study shared that the keto diet may be a suitable and safe complementary treatment that can be used together with radiation therapy and chemotherapy in people with certain types of cancer. The keto diet will subject cancer cells to oxidative stress, causing them to die. One study also suggests that the keto diet could reduce the possibility of insulin complications because it lowers blood sugar. However, studies in this field are limited. Researchers need to conduct more studies to completely understand the possible benefits of the keto diet in cancer treatment and prevention.

For possible neuroprotective benefits

Some studies suggest that the keto diet may offer neuroprotective benefits, which can help protect the brain. Therefore, this kind of diet may help manage or prevent Alzheimer’s disease. However, more studies are needed to understand the effects of this diet on the brain.

To improve PCOS symptoms

PCOS or polycystic ovary syndrome is a hormonal disorder, which can lead to excess production of male hormones, polycystic ovaries, and ovulatory dysfunction. A high-carb diet is not suitable for people with PCOS because it can cause weight gain and skin problems. One study assessed 5 women for 24 weeks and discovered that the keto diet improved various symptoms of PCOS, including hormone balance and weight loss.

To potentially improve heart health

High cholesterol levels can increase the risk of heart disease. Since the keto diet reduces the amount of cholesterol that a person consumes, it may help lower one’s risk of heart disease or complications.

For its potential to reduce seizures

The amount of carbs, fat, and protein in a keto diet changes the way your body uses energy. By following a keto diet, your body will achieve a state of ketosis. It is a metabolic process in which the body consumes ketone bodies for fuel. According to the Epilepsy Foundation, ketosis can help reduce seizures in people who have epilepsy. More research is needed to determine how effective this diet is, but it seems to offer the best results in children with focal seizures.

Risks of the Keto Diet

The keto diet may offer a lot of health benefits, but it comes with some risks as well. Staying on this diet long-term can have adverse effects on your health, such as the increased risk of kidney stones, vitamin and mineral deficiencies, and fat build-up in the liver.

The keto diet has various side effects known as the keto flu. These side effects may include fatigue, nausea, constipation, low blood sugar, headaches, and vomiting. These symptoms are normal at the beginning of the keto diet because your body is adjusting to its new source of energy. The keto diet is not suitable for everyone. It should be avoided by people with eating disorders, pancreatitis, or kidney disease. Breastfeeding and pregnant women, and insulin-dependent people should avoid this diet as well.

That is why you should speak with your doctor before you change your diet. The keto diet severely limits carbs, but some carbs offer health benefits. If you prefer a less restrictive diet, you should adapt one that includes a wide range of healthful fats, nutritious protein sources, and nutrient-dense, fibrous carbohydrates like vegetables and fruits.

Best Exercises to Include in Your Gym Routines

Going to the gym regularly brings amazing health and fitness benefits. But if you want great results shown on your scale, you need to perform the right exercises during your gym workout routines. Do not just work out. Make sure to make incredible progress over time. You might need to commit to working out at the gym for at least 4 to 5 days every week. You can just work your way slowly as time goes by.

To make the most of your gym routines and workout sessions, you need to perform only the best exercises during your gym routines. However, not everyone is aware of the exercises that must be done. You won’t have to think about your fitness routines if you have a personal trainer like those at Truth Gym Gallery. These best exercises include the following:

Walking

 

At first, I thought walking exercises at the gym weren’t a big thing until I learned that it is one of the best exercises to include in your gym routine. The reason this exercise is a winner is that you can walk anytime and anywhere. Consider using the treadmill for your walking exercise at the gym.

 

If you are just starting with walking for fitness, I would suggest that you begin with 5 to 10 minutes at a time. Try adding a few minutes more until you reach 30 minutes per walk. Quicken your pace later on.

 

Interval Training

 

It’s best to include interval training in your gym routine because this boosts fitness levels and burns calories that help you lose weight. The idea is to modify your workout’s intensity rather than working out at a steady pace. To do interval training, whether you dance, run, walk or do cardio exercise, pushing up the pace for about one minute or two helps a lot. You can eventually back off for 2-4 minutes. The duration of the interval will depend on how long your workout is and the recovery time needed. The pacing can be fine-tuned with the help of a trainer. Repeat the intervals all through your workout.

 

Squats

 

These are also the best exercises for gym routines because they work on various muscle groups and your hamstrings, gluteals, glutes, and quadriceps. To do squats, you must position your feet apart at shoulder-width. Make sure that your back is straight. The next step is bending your knees and lowering your rear, similar to the way you sit down on a chair.

 

Your weight must be distributed evenly on three points of your feet, such as the inside ball, outside ball, and the heel, which forms a triangle. Your knees will not stay in line with ankles that way; however, other parts of the body will experience less strain. You can consider adding dumbbells as soon as you can do about 12 repetitions well.

 

Push-ups

 

These are also the best exercises to include in your gym routines because they strengthen core muscles, triceps, chest, and shoulders. In doing a push-up, position your hands a bit wider apart in shoulder width. Position your toes properly on the floor. If you are struggling with this position, begin with your knees on the floor. Make sure that your body makes a straight line from the shoulders up to the feet or the knees.

 

Your abs and rear-end muscles should be kept engaged. You also need to be bending your elbows to lower down to almost the extent of touching the floor. You will then need to lift your back by pushing through your elbows. Your torso must be maintained in a straight line all through the move.

 

Lunges

 

Just like the squats, these also work on the lower body’s major muscles. Lunges also enhance your balance. To make lunges, take a bigger step forward, ensuring that your back is straight. You will then need to bend your knees for about 90 degrees. Your weight must be maintained on your back toes then you’ll need to lower your back knee towards the floor. Never allow your back knee to touch the floor.

These are just a few of the many best exercises that you can include in your gym routines. Incorporating the right exercises can yield better results and can also deliver enormous benefits to your overall health and fitness. Make sure that you commit to the best exercises to make the most of your every workout session at the gym.