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What are three disadvantages of keto?

Three cons Giving up whole grains, beans, fruits and many veggies can cause nutrient deficiencies and constipation. Common short-term side effects include fatigue, headache, brain fog and upset stomach, aka “keto flu.” Long-term health risks include kidney stones, osteoporosis and liver disease.

theportlandclinic.com - The keto diet: pros, cons and tips - The Portland Clinic

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The ketogenic or “keto” diet was originally developed to help manage epilepsy. Now it’s the latest weight-loss fad. The diet flips the balance of carbs and fats that are traditionally recommended for good health, like so: USDA GUIDELINES: 55% Carbs 20% Protein 25% Fat KETO DIET: 5% Carbs 20% Protein 75% Fat

If you’re considering this diet, here’s some food for thought.

The idea behind the diet

Carbs are the main source of fuel for your body and brain. On the keto diet, however, carbs are severely restricted to force your body to find fuel elsewhere. It does that by breaking down fat into compounds called ketones, which it uses for fuel. In this state, called ketosis, your protein balance is very important — too much protein can stop ketosis, but too little will make you lose lean muscle mass. This diet is not recommended for you if you have a disease of the pancreas, liver, thyroid, kidney or gallbladder, if you have a history of kidney stones or eating disorders, or if you’ve had your gallbladder removed. Otherwise, if you’re thinking about it, consider this:

Three pros

Many people do lose weight, and some studies find that people feel less hungry while in ketosis. Some research suggests potential benefits for controlling blood sugar and improving insulin sensitivity. The diet cuts out nearly all processed foods, which is always a good thing.

Three cons

Giving up whole grains, beans, fruits and many veggies can cause nutrient deficiencies and constipation. Common short-term side effects include fatigue, headache, brain fog and upset stomach, aka “keto flu.” Long-term health risks include kidney stones, osteoporosis and liver disease. Other risks are unknown, since no long-term studies exist. Many people have trouble sticking with such a restrictive diet (it ranked nearly last on the U.S. News 2018 list of “Easiest Diets to Follow”). For others, its rigid nature can lead to obsessive and disordered eating.

Three tips, if you choose to try it

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Which drink is best for weight loss?

The 8 Best Weight Loss Drinks Green Tea. Share on Pinterest. ... Coffee. Coffee is used by people around the world to boost energy levels and lift mood. ... Black Tea. Like green tea, black tea contains compounds that may stimulate weight loss. ... Water. ... Apple Cider Vinegar Drinks. ... Ginger Tea. ... High-Protein Drinks. ... Vegetable Juice.

healthline.com - The 8 Best Weight Loss Drinks - Healthline

Green tea is often associated with health, and for good reason.

Not only is it packed with beneficial antioxidants and other powerful nutrients, it’s also one of the most effective drinks for weight loss. Drinking green tea has been shown to decrease body weight and body fat in several studies. A review of 14 studies found that people who drank high-concentration green tea for 12 weeks lost an average of 0.44 to 7.7 pounds (0.2 to 3.5 kg) more than those who did not drink green tea ( 1 ). It should be noted that this benefit is linked to green tea preparations that contain high amounts of catechins, antioxidants that may increase fat burning and boost metabolism ( 2 ). Matcha is a type of green tea that contains a higher amount of catechins than loose leaf green tea, which makes it a good choice for weight loss ( 3 ). One study found that women who consumed 3 grams of matcha per day experienced greater fat burning during exercise compared to women who did not drink matcha ( 4 ). Plus, green tea contains caffeine, which can help promote weight loss by boosting energy levels and improving performance while exercising ( 5 , 6 ). What’s more, people who drink green tea tend to have lower blood pressure and a lower risk of developing diseases such as heart disease, certain cancers and diabetes ( 6 ). Summary Drinking green tea may help you lose weight by boosting metabolism and encouraging fat loss.

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