keto diet recipes 2021, knowing which foods to eat (and which to avoid), preparing meals, and following ketogenic guidelines will help you reach your overall goals and stay in ketosis.
Benefits of the ketogenic diet
- Fats help you get full, and as a result, you may eat less food overall.
- It might accelerate weight loss in the short term.
- It can help reduce insulin levels and improve blood sugar control.
- Reduced insulin levels have been linked to improved fertility
- Can better regulate the levels of reproductive hormones (such as LH, FSH, and testosterone).
- They can include many healthy sources of fats, such as olive oil, seeds, nuts, flaxseeds, and avocados.
Disadvantages of the ketogenic diet
- Since this diet is so restrictive, it can cause additional stress for women wanting to become pregnant, and it also creates more feelings of guilt over foods that can benefit the body.
- An unpleasant side effect of this diet plan is to experience flu-like symptoms called “keto flu” (gastrointestinal distress, vomiting, and fatigue). This is common when starting keto.
- Not all fats are the same.
- And many people choose fats from highly saturated fatty foods (packaged keto products, bacon, sausages, heavy cream, butter).
- The recommendation is to keep saturated fats at no more than 7% of your daily calories due to the association of saturated fats with cardiovascular disease.
- The keto diet blocks about 60% of the foods we usually consume.
- Lack of dietary diversity can make it more difficult to stick in the long term.
- Packaged keto foods are generally less nutritious.
Keto diet tips
- Eating a diet high in fat can overload the digestive system as fats can be difficult to digest and represent, and this can lead to chronic fatigue.
- The keto diet can lack essential vitamins and minerals that are essential for general health, including potassium and vitamin C.
- It is difficult to maintain this diet in the long term.
- If used for the short term, it may lead to greater weight gain when carbohydrates are reintroduced into the diet.
- The lack of good research for women, especially on fertility.
- Unfortunately, science doesn’t have the true answer to whether keto is a healthy option for women trying to conceive.
- It can be the rapid weight loss seen with this diet plan that can help women achieve more fertility success.
This keto diet recipes 2021 has been linked to hormone and metabolism benefits, but the medical world hasn’t fully figured out all the specific details of this effect.
So is this a healthy and sustainable plan?
- Science is still puzzled.
- Whether the keto diet is a recipe for long-term weight loss and higher rates of fertility success.
Until this is achieved
Listen to your body and try to focus on a balanced, varied diet filled with colorful vegetables and fruits, lean protein, nuts/seeds, olive oil, and lots of water.
Benefits of the keto diet for treating some medical conditions
Keto diet recipes 2021 is one of the most important distinctive nutrition systems that are used for weight loss, and that diet depends on eating a large amount of fat and protein while reducing carbohydrate intake by a large proportion.
This is in order to control the levels of the hormone insulin in the blood, and also in order to stimulate the body to burn fats, which are a source of energy, and to replace the burning of glucose, which is mainly carbohydrates, but is converted in the body into glucose.
This diet has been called the ketogenic diet, or the ketogenic diet because its only source of energy is ketosis. Which turns fats into ketones that the body releases and a test can be performed to find out the number of ketones in the blood.
Ketogenic diet or ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate diet. This regimen is primarily used to treat difficult-to-control epilepsy cases in children.
This diet forces the body to burn fats instead of carbohydrates.
keto diet recipes 2021 If there are few carbohydrates in the diet, the liver turns fats into fatty acids and ketone bodies, to provide the body with energy, as ketone bodies pass through the brain, replacing glucose as a source of energy.
Scientific research has proven successful therapeutic uses of the ketogenic diet in epilepsy, as well as in Parkinson’s disease, sleep disorders, Alzheimer’s disease, amyotrophic lateral sclerosis (ALS), autism, and migraines.
keto diet recipes 2021
There are many diseases that the ketogenic diet contributes to treating or reducing them, here are 15 diseases whose symptoms improve upon following the keto diet, namely:
1. Alzheimer’s disease
There is a direct relationship between following the ketogenic diet and an improvement in the incidence of Alzheimer’s disease, and this matter is related to the microbiome in the intestine, which affects the improvement of the condition of the Alzheimer’s patient.
This diet positively affects the beneficial bacteria in the intestine, which is called the microbiome, and it works to reduce the risk of developing Alzheimer’s disease.
There is also an important relationship between gastrointestinal bacteria and diseases related to neurodegeneration, and therefore adhering to a ketogenic diet would affect the beneficial bacteria in a way that limits Alzheimer’s infection.
Alzheimer’s disease causes memory impairment, and it shares seizures with epilepsy, and the brain’s inability to use glucose.
Animal studies indicate that the ketogenic diet improves balance and coordination, but it does not affect the amyloid plaque (amyloid-beta is a protein that accumulates in the form of plaques that destroy the synapses between nerve cells, leading to the deterioration of cognitive abilities and memory loss), which are signs. Characteristic of Alzheimer’s disease.
Additionally, following a ketogenic regimen with MCT oil has been shown to increase ketone levels, which improves symptoms of Alzheimer’s disease.
For example, one important study was conducted on 152 people with Alzheimer’s disease who took MCT oil. After 45 and 90 days, this group showed improvement in mental function, while in another group that did not take the compound, mental function decreased.
It is worth noting that controlled studies to test the effectiveness of the modified Atkins diet and MCT oil in people with Alzheimer’s disease are still developing.
The conclusions prove that many of the symptoms of Alzheimer’s disease improve with the keto diet in animal research, and human studies also indicate that adding MCT oil or ketone esters may be very useful in treating this disease.
Epilepsy causes increased activity in the brain, and therefore seizures occur, which are controlled by anti-seizure drugs, but some patients with epilepsy may not respond to these drugs, or cannot tolerate their side effects.
This is where the ketogenic diet is effective in treating epileptic seizures. There are dozens of studies that show that seizures usually improve in about 50% of epilepsy patients who follow a ketogenic diet.
This regimen has been shown to reduce seizure frequency and severity in many children and adults with epilepsy. Those who do not respond well to drug therapy.
This diet is also known as the 4: 1 ketogenic diet. Because it provides 4 times more fats as protein and carbohydrates combined, it is possible to initially rely on the Modified Atkins Diet (MAD); Which places no limits on calories or protein, and does not need to maintain a low ketone ratio (approximately 1: 1) continuously through all of your daily meals.
This regimen has also been shown to be effective in controlling seizures in most adults and children over the age of 2 years, requiring no hospital stay and requiring less support than a ketogenic diet.
It’s worth noting that the ketogenic diet has other benefits for the brain, besides controlling seizures.
3. Metabolic syndrome
Metabolic syndrome sometimes referred to as diabetes, is characterized by insulin resistance.
People with metabolic syndrome are most at risk of developing diabetes, heart disease, and other serious disorders associated with insulin resistance.
Diagnostic criteria for metabolic syndrome
Metabolic syndrome is diagnosed according to some criteria, namely:
- A large waist circumference for women is 35 inches (89 cm) or higher, and for men, it is 40 inches (102 cm) or higher.
- If triglycerides are elevated: 150 mg / dL (1.7 mmol / L) or higher.
- If there is a decrease in HDL cholesterol and it becomes less than 40 mg / dL in men, and less than 50 mg / dL in women.
- Your blood pressure is high (130/85 mm) or higher.
- If fasting blood sugar rises (100 mg / dL) or higher.
Following a keto diet improves many features of metabolic syndrome, including improving cholesterol, as well as lowering blood sugar and blood pressure.
In a 12-week study conducted on people with metabolic syndrome after applying the ketogenic diet, it was found that they lost 14% of body fat, had a reduction in triglycerides by more than 50%, and their health improved dramatically.
Most of the research has shown that following a ketogenic diet reduces belly obesity, triglycerides, blood pressure, and sugar in people with metabolic syndrome.
4. Glycogen storage
People with glycogen storage disease (GSD) lack an important enzyme needed in storing glucose (blood sugar), as glycogen, or when glycogen is broken down into glucose.
There are several types of glycogen storage disease, and they depend on the missing enzyme.
And in most cases, this disease is diagnosed in childhood, Symptoms vary according to the type of glycogen storage disease, and these symptoms may include poor growth, fatigue, low blood sugar, and muscle and liver cramps.
People with glycogen storage disease are often advised to eat high-carbohydrate foods at frequent intervals. So that glucose is always available to the body, and with a keto diet, people with certain types of glycogen storage disease improve.
Numerous research has proven that a ketogenic diet benefits people with glycogen storage disease, also known as Forbes-Curie disease, which affects the liver and muscles.
Ketogenic diets may help relieve symptoms. By providing ketones that can be used as an alternative source of energy, the ketogenic diet also helps treat McCardle’s disease, a type 5 glycogen storage disease that affects muscles and has a limited ability to exercise.
PCOS is caused by a hormonal imbalance, which may cause infertility, and it also acts as a resistance to insulin.
Most women with PCOS are obese, have a hard time losing weight, and are more at risk of developing type 2 diabetes.
PCOS may affect an individual’s outward appearance as well. Effects may include increased facial hair, acne, and other signs of masculinity related to higher levels of the hormone testosterone.
There are many benefits to following a low-carb diet and keto diet.
In a 6-month study of eleven women with PCOS after following the ketogenic diet, their weight loss rate was 12%, insulin during fasting decreased by 54%, and reproductive hormone levels improved; Even two women who were infertile each became pregnant.
Most studies and research have confirmed that women with PCOS who follow the ketogenic diet may lose weight, have lower insulin levels, and improve reproductive hormone function.
Numerous research shows that a diet that is very low in carbohydrates helps control blood sugar and may also provide other health benefits to the individual who walks it.
In a 16-week study, 17 of the 21 people who followed the ketogenic diet were able to stop taking doses of diabetes medication or reduce doses, and study participants lost an average of 8.7 kg in weight and decreased waist size, triglycerides, and blood pressure.
Most of the research and studies have proven that the ketogenic diet reduces the blood sugar level in diabetics, and in some cases, the ratios return to the normal range, and thus drugs can be stopped or reduced.
The autistic patient suffers from problems with communication and social interaction, and
in some cases, he suffers from repetitive behaviors, and it is diagnosed in childhood, and
autism is treated by speech therapy in addition to some other treatments.
Much research indicates that the keto diet may help improve behavior patterns.
Autism shares some other signs, along with epilepsy, in many people with autism
episodes associated with the over-excitation of brain cells.
Studies have shown that the ketogenic diet reduces the overactivity of brain cells in some
cases of autism.
Where a pilot study was conducted on 30 children with autism, and it was found that 18
people showed some improvement in symptoms, after following the periodic ketogenic
diet for 6 months.
In one case study of a young girl with autism, she was on a gluten-free, dairy-free diet
for several years, the results were amazing, as the girl saw dramatic improvements in
morbid obesity and a 70-point increase in IQ.
Her research confirms that following the ketogenic diet with autistic people leads to
significant improvement, along with other treatments.
8. Parkinson’s disease or Parkinson’s disease
Parkinson’s disease, or a disorder of the nervous system, caused by a deficiency of
dopamine and has many symptoms, including tremor, lack, and difficulty moving, in
addition to difficulty walking and writing.
Following the keto diet has a positive effect on the brain and nervous system, as it is a complementary treatment for Parkinson’s disease.
In one study, seven people with Parkinson’s disease followed the classic 4: 1
After 4 weeks, five of them had an average improvement of 43% of symptoms. Indeed,
numerous studies have shown that following a ketogenic diet improves symptoms of
Parkinson’s disease in both animal and human studies. However, more research and
studies are still needed. On this system.
Several studies show that very low-carb diets are often more effective for weight loss,
compared to diets that are calorie-restricted or low-fat.
Following the ketogenic diet is highly effective for losing weight in obese people, largely
due to its powerful effects on suppressing appetite, and making numerous other health
In a 24-week study of men, men who followed the keto diet lost twice as much fat as
men who followed a low-fat diet.
In addition, the ketogenic group’s triglycerides were significantly decreased and
the HDL cholesterol increased, while the low-fat group had a smaller reduction in
triglycerides and a decrease in HDL cholesterol.
The ability of ketogenic diets to reduce hunger is one of the main reasons they work so
well for weight loss.
A large study found that low-carb ketogenic diets help you feel less hungry than