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[헤럴드경제=육성연 기자] The keto diet is by far the most popular diet in the world right now. It is a diet that continues to be popular both in Korea and internationally, but its side effects are also constantly mentioned.
In general, keto is eating 5% carbohydrates, 15% protein, and 80% fat in the daily diet, increasing the percentage of fat as much as possible and reducing carbohydrates to the extreme. Since 40 to 60% less carbohydrates than the general recommended diet, problems due to carbohydrate deficiency such as lack of concentration, mood disorders, headaches, and fatigue may occur. Also, extreme carb cuts increase the risk of binge eating because neuropeptide-Y (NPY) chemicals increase in the brain, which increases cravings for food.
Excessive fat intake is also a problem. It is easy to lead to an increase in ‘bad’ LDL cholesterol in the blood or an increase in blood pressure.
Worst food: Processed meat like bacon
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The American Heart Association has warned that consuming high-fat meat and butter for a long period of time on the keto diet may increase the risk of heart disease. This is because the saturated fats found in fatty meats and butter have an adverse effect on cholesterol levels. In particular, processed meat such as bacon, sausage, and ham is a representative food that is warned against large amounts of meat because it adds ‘processing’ to these meats.
Best Ingredients: Nuts, Oily Fish, Olive Oil, Eggs, Avocados
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For healthy weight loss, experts advise that instead of following the keto diet, it is better to use it in a healthier way. In other words, it is a way to reduce the amount of ‘refined’ carbohydrates and increase the amount of ‘good’ fats for the body.
Foods that are high in protein and low in carbohydrates in place of processed meat are readily available around the world. First of all, eggs are a food that provides protein. In particular, the yolk is a representative source of choline, which is important for brain function and metabolism, and contains a large amount of vitamin D.
The ‘good’ fats come from olive oil, nuts, oily fish, and avocados. All of them are rich in unsaturated fatty acids, which are good for heart health. Instead of regular butter, you can dip raw vegetables in almond butter, or add olive oil or avocado to salad. Put salmon or mackerel on the table rather than oily steak.
Carbohydrates should be consumed in an appropriate amount, focusing on whole grains, but ‘refined’ carbohydrates such as rice and flour should be reduced. Among fruits, berries are low in carbohydrates. For vegetables, you can also use cruciferous vegetables such as cauliflower and broccoli instead of foods high in starch such as potatoes and corn. In particular, cauliflower can be used as a substitute for rice, flour, and potatoes. Carbohydrates can be substituted in foods such as mashed potatoes (mashed potatoes), gimbap, and rice bowls.
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