Number of daily calories when Following keto
The percentage of daily calories varies according to the different types of the keto diet, as each type contains a specific percentage of nutrients, including carbohydrates, noting that the keto diet is like other diets followed for weight loss, in which it is necessary to reduce the calories intake During the day, in addition to increasing physical activity in order to promote weight loss, In this diet, in general, the total carbohydrate intake is reduced to less than 50 grams per day, with an emphasis on the difference in the percentage of calories in it according to the difference in the distribution of nutrients in the types of ketogenic diets. followed, such as the following:
Number of calories in a standard ketogenic diet
It typically contains 70% of its calories from fat, 20% of its calories from protein, and only 10% of its calories from carbohydrates.
Number of calories in a high-protein ketogenic diet
which mostly contains 60% of calories from fat, 35% of calories from protein, and 5% of calories from carbohydrates.
in general; The number of daily calories a person needs varies depending on a number of factors, including; Age, gender, height, weight, level:
- the age.
- sex.
- height.
- the weight.
- level of physical activity.
How does the keto diet work?
The keto diet depends mainly on eating fats such as oils and butter, a medium amount of proteins such as meat and fish, and a very low amount of carbohydrates such as rice, bread, and pasta, [4] the body enters the state of ketosis (in English: Ketosis) When following the keto diet; Because of the low food intake from the group of carbohydrates such as rice and bread, as the body relies on burning fats mainly to obtain energy instead of relying on carbohydrates, it also converts fats into ketones in the liver, which in turn provide the brain with energy, and in general low-carb diets are characterized , like; Keto helps it lower insulin levels, which helps the body burn body fat.
Harms of the keto diet and its precautions
It may be difficult to follow a high-fat diet such as the keto diet, and it may be associated with some damage in the short term, such as severe carbohydrate deprivation symptoms that may last from days to weeks, and include:
- hunger.
- Tired.
- Bad mood.
- constipation.
- Headache.
As for the long-term damages and side effects; It includes the following:
- Increased risk of kidney stones and osteoporosis.
- Possible increased levels of uric acid in the blood, which is a risk factor for gout.
- An increased risk of fatty liver disease (in English: Hepatic steatosis).
- The possibility of hypoproteinemia or low levels of protein in the blood.
- Possible nutrient deficiencies if the recommended variety of foods are not included in the ketogenic diet.