Let’s know the keto diet
You may recall that we discussed in the last article about the key to the keto diet, and how the body’s metabolism changes when you take a keto diet. In this article, we hope to discuss what is good and bad of the keto diet and how to prepare a keto diet.
Is The Keto Diet Good or Not?
Before answering this question, let me briefly explain what the studies on the Keto Diet are and how they are done.
As with any treatment (medication, or lifestyle change), a behavioural regimen (such as exercising to prevent cardiovascular disease) is commonly used at the end of a long-term process. One of those processes is called clinical trials. Advertisements that have been “clinically confirmed” in the past have been referring to these clinical trials (several articles will be forthcoming on the truth and falsity of clinical trials).
There are several basic steps that a clinical trial can do. First, the participants are randomly divided into two groups. One of the reserved groups is then given a test (the keto diet here). This group is called the intervention/experiment group. The other group offers a different treatment (a low-fat/normal diet), or a placebo. This group is called the control group. During this time, we will follow up on whether or not the keto diet is gaining the desired result.
So if there is a significant difference between the results of the control group and the results of the test group, it is possible to determine whether the treatment being tested is good or bad.
For example, if you want to know what is the best keto diet for weight loss or a low-fat diet, the test group is given a keto diet, and the control group is given a low-fat diet (usually the current treatment or inactive treatment for the control group). give. How long this treatment will take will depend on the time it takes to get the desired result.
Finally, compare which group lost the most weight. If you are on a keto diet group, you may come to the conclusion that a keto diet is better than a low-fat diet. It is important to remember that it is not wise to draw conclusions only from the results of one clinical trial.
The Keto Diet is good for weight loss and cholesterol
Those tests have compared a keto diet and a low-fat diet. These tests have compared the expected effects of weight loss and blood cholesterol levels. Many tests have shown that a keto diet is better than a low-fat diet. In addition, many tests have shown that a keto diet is better than a low-fat diet to improve blood cholesterol levels.
The good news for the Keto Diet is that the story has to be remembered. Scientists who look at the results of the Keto Diet say that there has not been enough testing to give a clear idea of the quality of the keto diet. So this means that you have to take an uncertain risk if you plan to buy the Keto Diet. Simply put, the keto diet has exactly the same advantages and no known risks. Therefore, people who are at risk (such as young children, the elderly, pregnant mothers, etc.) are better off going on the keto diet.
How to plan your own keto diet
Remember, as mentioned in the preceding article, if a meal is a keto diet, you need to reduce the amount of carbohydrate in the meal and the calorie intake. When planning a keto diet, you need to be sure to complete these two things. To do this, you have to follow the steps below.
- Calculate your daily caloric intake
- This calculation takes into account one’s height, weight, physical activity and specific circumstances (pregnancy, child development, and ageing).
- In a keto diet, you have to keep the calorie intake below this figure
- Calculate how many carbohydrates, proteins, and fats you need in your daily calorie intake.
- For example, suppose your caloric intake is 2000 calories. So in a keto diet, you have to get 200 calories from carbohydrates because of the 10% carbohydrate content. To gain 200 calories, only 50 grams of carbohydrate (4 grams per 1 gram of carbohydrate) can be consumed daily.
- You can calculate the amount of protein and fat you need to add to your diet
- * Prepare a meal by adding foods that match the calculated nutrient content (carbohydrate, protein, and fat)
- Number of carbohydrates needed = 50 grams
- 100g of carbohydrate per 100g of rice = 75g
- Number of grams of rice required to obtain 50g of carbohydrate = 100/75 * 50 = 67
- If one spoon contains 20 grams of rice, the total number of tablespoons you should take per day = 67/20 = 3
- These 3 tablespoons of rice should be split between caramel and cakes of your choice
- Here we need to convert the number of nutrients calculated in grams to the amount of food we all understand. In the previous example, if you were to take 50 grams of carbohydrates a day, you would have to plan for yourself the amount of rice you want to eat, the number of slices of bread, and so on.
- To do this, we need to know the number of nutrients in a given mass of food, as well as the mass of the unit (rice, spoons, bread, etc.) that are commonly used to measure that food. Both of these data have been computed and integrated into the data systems.
- In practice this is –
Now you have a clear idea that it is impossible to make a keto diet plan and that someone else’s plan is not right for you.
Who Can Advise on a Keto Diet Plan?
This is a doctor who specializes in nutrition. At present, there are doctors in, a world with postgraduate degrees in Human Nutrition. In addition, a nutritionist with experience in clinical nutrition can do the job.
Keto Diet App ??
They are all associated with the food culture of the country. As a result, our country is less likely to use keto diet plans. Therefore, it is best to consult with someone who is knowledgeable about the keto diet until you have an app that fits our diet.
Let’s know the keto diet,Let’s know the keto diet