Yu go mɔs dɔn yɛri bɔt di ‘keto diet’, nɔto so? I dɔn bi wan tɔpik we bɔku pipul dɛn na wi kɔntri rili lɛk, mɔ di wan dɛn we de tray fɔ lɛf fɔ it bɔku bɔku it. So if yu de tink fɔ bigin dis, i rili impɔtant fɔ ɔndastand gud gud wan wetin ‘keto’ rili bi, aw i de afɛkt wi bɔdi, ɛn wetin na di bɛnifit ɛn bad tin dɛn we i gɛt. Lɛ wi tɔk bɔt am wit padi biznɛs tide.
Okay, so wetin na dis keto diet?
Pan ɔl we di keto it kin tan lɛk nyu tin, i dɔn rili de frɔm di 1920 dɛm. Da tɛm de, dɔktɔ dɛn bin se i fɔ ɛp fɔ kɔntrol tin dɛn lɛk ɛpilepshi ɛn dayabitis. Bɔt tide, bɔku pipul dɛn de yuz am as we fɔ lɛ dɛn nɔ gɛt bɔku bɔku bɔdi.
Fɔ tɔk am simpul wan, keto na it we gɛt bɔku fat, we gɛt mɔdaret prɔtin, ɛn we nɔ gɛt bɔku kabɔhaydrɛt.
Tipikli, pas 50% pan di it we wi de it evride na kabohaydret lek bred, rays, nuts, en potato. Wi bɔdi de yuz glukɔs, we na wan kayn shuga we de insay dɛn kabɔhaydrɛt ya, fɔ mek wi gɛt di ɛnaji we wi nid fɔ di de.
Bɔt pan di keto it, wi de fos wi bɔdi fɔ bɔn fat fɔ gɛt ɛnaji instead fɔ yuz dis glukɔs. pan tipik keto it, 60% to 80% pan yu de kalori de kכmכt frכm fεt. yu fכ kip di protin we yu de it to 15%-20% εn di kabohaydret we yu de it to less dan 50 gram, we na rili sכm, lεk 5%. Dis na di rizin we mek dis na it we pɔsin fɔ fala kwik kwik wan.
Di tin we impɔtant pas ɔl na dat bikɔs di keto it de mek big chenj to yu it ɛvride, yu fɔ rili tɔk to yu dɔktɔ bifo yu bigin am fɔ aks if i rayt fɔ yu.
Aw dis it de wok insay di bɔdi?
Tink bɔt wi bɔdi lɛk motoka. Nɔmal wan, dis motoka de rɔn wit petrol we dɛn kɔl kabohaydrɛt. Dat min se, di tin dɛn we wi kin it lɛk rays, bred, ɛn pɔt.
Na di keto it, wi kin ridyus di amount of kabohaydret we wi kin yuz as fiul bad bad wan. Dɔn, bikɔs di bɔdi nɔ gɛt bɛtɛ ɛnaji, di bɔdi nɔ gɛt ɛni ɔda tin fɔ du. di nεks tin we di bכdi de du na fכ bכn di ‘fεt’ we dεn stכr na di bכdi fכ mek i gεt εnεji.
We di bɔdi bɔn fat fɔ gɛt ɛnaji dis we, di liva kin mek wan tin we dɛn kɔl ketɔn . we di bכdi go insay dis stet, wi kin kכl am kεtosis . fכ bi prεsis, di gol fכ di kεto it na fכ put di bכdi insay dis stet we dεn kכl kεtosis.
if yu fala dis it εksakכt, yu bכdi kin go insay wan stet fכ ketosis insay lεk 4 dez. Yu kin ivin si sɔm pawn we yu de lɔs yu wet insay di fɔs wik.
Wetin na di men kayn keto it dɛm?
If yu de tink fɔ bigin di keto it, i fayn fɔ no se difrɛn kayn dɛn de. Ɛni kayn we gɛt smɔl difrɛns pan di prɔpɔshɔn fɔ fat, prɔtin, ɛn kabɔhaydrɛt.
| Keto diet tayp | Wan shɔt introdukshɔn |
|---|---|
| Standart Keto Diet (SKD) . | Dis na di kayn we we dɛn kin yuz mɔ. i gεt rεshכn we na 70% fεt, 20% protin, εn 10% kabohaydret. |
| Sayklikal Keto Diet (CKD) . | dis involv fכ fala di keto it fכ 5 dez εn fכ it mכr kכbaidret fכ 2 de. I pɔpul bitwin atlet dɛn. |
| Targeted Keto Diet (TKD) we dɛn kin yuz fɔ it. | Dis kin jɔs mek yu ebul fɔ ad sɔm kabɔhaydrɛt dɛn we yu de du bɔku ɛksesaiz. |
| Di it we gɛt bɔku prɔtin (HPKD) . | Semweso lɛk di standad it, bɔt i gɛt bɔku prɔtin. di rεshכn na bכt 60% fεt, 35% protin, εn 5% kכbaidret. |
pan dεn kayn dεm ya , standad (SKD) εn hεy-protein (HPKD) na di tu dεm we dεn du mכst rεsכch εn we dεn kin yuz mכst. Di ɔda tu kayn dɛn na atlet ɛn bɔdi bilda dɛn kin yuz dɛn.
Wetin na di bɛnifit dɛn we di keto it gɛt?
Apat frɔm we yu de lɔs yu wet, risach dɔn sho se di keto it kin ɛp bak fɔ manej sɔm wɛlbɔdi prɔblɛm dɛn.
- Fɔ kɔntrol tayp 2 dayabitis
- Sɔm kayn kansa (e.g. glioblastoma) .
- Dis sik we dɛn kɔl Alzaima
- Fɔ mek yu mɛmba gud gud wan ɛn fɔ mek yu no mɔ
- Fat
- Sɔm saykayatrik dizayd dɛm
Di keto it dɔn rili wok fɔ pipul dɛn we gɛt tayp 2 dayabitis. Insay wan stɔdi, 60% pan di wan dɛn we gɛt dayabitis we bin fala di keto it fɔ wan ia bin si se dɛn kɔntrol dɛn kɔndishɔn ɛn dɛn dipen pan mɛrɛsin lɛk insulin bin ridyus bad bad wan.
Bɔt mɛmba se if yu gɛt ɛni sik, i nɔ fayn fɔ bigin it lɛk dis we yu nɔ gɛt dɔktɔ advays.
Wetin yu kin ɛn nɔ kin it pan di keto it
We yu chenj to dis it, yu go gɛt fɔ pul sɔm tin dɛn na yu kichin ɛn ad nyu wan dɛn. Lɛ wi tek wan luk pan wetin yu kin it ɛn wetin yu nɔ ebul fɔ it.
| Keto Diet Fɔd List | |
|---|---|
| ✅ Tin dɛn we fayn fɔ it | |
| Di kayn fat dɛn we pɔsin kin gɛt | Mit, fish (especially salmon, tuna), eg, kokonat ɔyl, ɔliv ɔyl, bɔta, chiz, nɛt (walnut, amɔnd), nɛt (chia sid, flaks sid) |
| Plant dɛn | Grin vɛjitebul dɛn we nɔ gɛt bɔku stach (spinach, kelɛb), brɔkoli, kɔliflawa, bɛl pepa, mɔs, asparagus, bins |
| Ɔda | Ful-fat Grik yogɔt, Kɔtej chiz, Kokonas, Avokado |
| ❌ Tin dɛn we yu fɔ stɔp ɔ avɔyd | |
| Fɔd dɛn we gɛt bɔku kabɔhaydrɛt | Rays, bred, pasta, nuts, bekeri prodak, brɛkfas siriɔs |
| Tin dɛn we gɛt bɔku shuga | Shuga, swit drink, kek, biskit, swit, frut dɛn we gɛt bɔku shuga (mango, banana, greps) |
| Vegjetabul ɛn ligɛm dɛn we gɛt stach | Potato, swit pata, maniok, kɔn, chikip, lentil, nɛt |
| Drink dɛn fɔ drink | Wayn, bia, sɔft drink dɛn. (Yu kin drink kɔfi ɔ ti we nɔ gɛt shuga) |
No risk ɛn sayd ɛfɛkt nɔ de fɔ di keto it?
Yɛs, i de. Pan ɔl we di keto it kin bɛnifit sɔm, i nɔ kin bɛnifit ɔlman. I kin bad if yu nɔ du am di rayt we, mɔ if yu nɔ gɛt dɔktɔ advays.
Flu we dɛn kɔl Keto Flu
Di men tin wae bɔrku pipul kin gɛt wae dɛn bigin dis it na dis sik wae dɛn kɔl "keto flu." Dis nɔto rili flu. We wi bɔdi stɔp fɔ bɔn glukɔs fɔ gɛt ɛnaji ɛn bigin fɔ bɔn fat, i kin tek sɔm tɛm fɔ yus to di chenj. Insay da tɛm de, yu kin gɛt sayn dɛn we tan lɛk flu.
- Bɛlɛ de at, nɔs
- Diziz we pɔsin kin gɛt
- Fɔ want swit pasmak
- Kramp we kin mek pɔsin kray
- Wɔri
- Bloating ɔ kɔnstipɛshɔn
- Nɔ ebul slip
- I nɔ izi fɔ kɔnsɛntret (Bren fɔg) .
Dɛn sik ya kin apin insay wan ɔ tu dez afta yu bigin fɔ it ɛn dɛn kin stɔp insay wan wik ɔ so. Bɔt sɔntɛnde, dɛn kin las fɔ wan mɔnt. If di sayn dɛn de tranga ɔ i nɔ de chenj, go to yu dɔktɔ wantɛm wantɛm.
Ɔda prɔblɛm dɛn we kin apin
- di kכlestכl lεvεl we de go כp: Pan כl we sכm pipul dεn kכlestכl lεvεl kin dכn bay dis it, כda pipul dεm kin gεt inkrεs pan dεn bad kכlestכl (LDL). So, i impɔtant fɔ mek dɛn de chɛk yu kɔlɔstrel ɔltɛm.
- Kidni ston: Pipul wae de pan di keto diet fɔ lɔng tɛm kin gɛt risk fɔ gɛt kidni ston.
- Di it we yu nɔ de it: Dis it de mek yu nɔ it frut, grens, ɛn sɔm vɛjitebul dɛn, ɛn dis kin mek yu nɔ gɛt fayv, vaytamɛn, ɛn minral.
- di bon dεnsiti lכw: di bon trεnk kin afekt fכ lכng tεm.
Dis na di rizin we mek wi kin se bak ɛn bak, nɔ ɛva stat keto it fɔ yusɛf if yu nɔ gɛt dɔktɔ advays.Yu dɔktɔ go ɛksplen to yu aw fɔ du dis di kayn we we go fayn fɔ yu bɔdi ɛn yu wɛlbɔdi.
Mɛsej we dɛn kin kɛr go na os
- di keto it na hεy-fεt, vεri lכw-kכb it patεn. I rili difrɛn ɛn i de stɔp pipul dɛn pas di it we pɔsin kin it ɔltɛm.
- Dis kin fayn fɔ lɛf fɔ it bɔku bɔku it ɛn fɔ kɔntrol sɔm sik dɛn lɛk dayabitis.
- Bɔt bɔku risk ɛn sayd ɛfɛkt dɛn de, lɛk "keto flu," we yu gɛt bɔku bɔku kɔlɔstrel, yu kidni ston, ɛn we yu nɔ gɛt bɛtɛ tin fɔ it.
- Di tin we impɔtant pas ɔl: Nɔ ɛva bigin fɔ it keto it we yu nɔ go to yu dɔktɔ. I kin ambɔg yu wɛlbɔdi.
- Dis nɔ kin bi wan saiz-fit-ɔl ɔr fɔ lɔng tɛm sɔlvishɔn. I impɔtant fɔ lisin to yu bɔdi.
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