Keto vs Portion Control 6 Popular differences
Everyone wants to eat well and stay healthy. For that, you need to know Keto vs Portion control diet plans. Diet and exercise play a crucial role in the life of those who suffer from obesity or those who want to stay healthy and strong.
Also following a diet plan rich in all essential nutrients improves hair, nails, and skin health.
6 key differences in keto vs portion control
Carbs are very important for our daily activities as they are the main source of energy for our body. In the keto diet, we shift the body mechanism to ketosis.
When we don’t get enough carbs, our body looks for other forms of energy to make up for the deficiency. Without carbs, fat is excreted from our cells and then the liver converts this fat into ketones, our body’s second choice for energy.
Although or the body has three main food groups; carbs, proteins, and fats. Our body can’t survive on protein alone.
In the absence of carbs, fats play a role in providing energy to our bodies. In the keto diet, we increase the percentage of fats to 80%, limit protein to 20%, and carbs to only 5%.
Is keto diet good to follow?
Although in terms of weight loss ketogenic diet is a good choice, there is no evidence that it’s beneficial in the long run. It may lead to short-term weight loss. There are concerns that following the keto diet for a long time may be harmful.
Experts say that it’s not so easy to follow, as cutting the main group of food such as carbs and eating high saturated fats can lead to possible health risks. It’s an absolute change of what you are used to.
Removing certain food groups such as fruits, beans, whole grains from your diet may lead to nutritional deficit. As well as increasing the consumption of saturated fats can put you at a risk for heart disease and increase your LDL (low-density lipoprotein) or bad cholesterol.
Who was the keto diet recommended for?
The keto diet was originally designed for epilepsy patients or carbs intake needs to be restricted completely for cancer patients so they are kept on the keto diet.
Any diet is suggested according to a person’s medical history, keto diet may not be beneficial for everyone. According to the epilepsy foundation, keto is prescribed to those children who have certain disorders and don’t respond to seizure medication.
Also, it is helpful for diabetics, as cutting down carbs eliminates large spikes in blood sugar and lessens the need for insulin.
Many people choose the keto diet for weight loss. Originally, weight loss is caused by dehydration because you reduce the carbs in your diet and your body uses the carbs stored in the liver that contains almost 90% water.
Are carbs essential to stay healthy?
Eating a high-fat diet keeps you full for a long time. But you can’t control weight without controlling your food intake. If you are overeating, even you’re on a keto diet, you won’t see better results.
Whether you are on a diet or not, portion control is very important. In order to lose weight, carbs are completely eliminated from the diet plan but this is not a good strategy.
Carbohydrates have an important role in the proper functioning of our brain, muscles, digestive and central nervous system, and other parts of the body. In the absence of carbs, the level of sugar in the blood may drop below the normal range, which may lead to hypoglycemia.
Symptoms of ketosis may include fatigue, nausea, headache, and arthritis.
Is it important to balance all food groups?
So the matter of fact is that excess of everything is bad, everything must be in moderation. Likewise, be sure to include each food group in your diet, neither overdo it nor eliminate it completely from the diet.
Rather add an appropriate amount of all the macronutrients in your diet. All of these nutrients play an important role in your body. Excess or deficiency of any of these nutrients is not good.
No doubt that some patients with diseases like cancer have to limit their carbs completely but if you don’t have some underlying issue, you should maintain your healthy lifestyle instead of rapid weight loss by eliminating carbs from your diet.
Therefore, it is advisable not to follow a keto diet for the long run, because in keto you eliminate a lot of fruits from your diet as most fruits are high in carbs, except berries and strawberries as they are great options for keto dieters because these fruits are low in carbs and high in fiber.
But because you remove most fruits from your diet you would lose a lot of vitamins and minerals.
Moderate consumption of carbs is necessary
Likewise, adding too many carbs to your diet may also be harmful to your health. Excess of carbs not only increases the risk of hypertension, stroke, obesity, diabetes, and heart diseases but it can also cause symptoms like dry skin, muscles weakness, and melancholy that are linked with the lack of amino and fatty acids.
As we all know that fatty acid especially omega3 plays a vital role in the health of hair, skin, and nails as it gives important proteins to hair follicles and skin as well.
A new study has found that both low and high-carb diets are associated with a rise in mortality, while those who take carbs in moderation have the lowest risk of mortality.
Can we take a balanced diet with portion control?
A healthy diet usually contains all the essential nutrients like carbs, fats, proteins, minerals, and vitamins. Portion control is a diet that doesn’t require any food group to be excluded from your diet, instead, you’ve to include all food groups in your diet in an appropriate portion while keeping calories in check.
This is the best way to stay healthy and energetic. You’re getting healthy portions of all the nutrients required to your body to stay healthy. You don’t feel hungry soon and your body doesn’t lack essential vitamins and minerals, because you’re carrying all the nutrients to your body.
This diet is a good choice for weight loss because measuring the diet, eating in small dishes, and adding extra water to your routine reduces the risk of overeating.
Why is portion control important?
Eating smaller portions of meals gives the digestive system a break to digest properly and easily, controls your blood sugar level, and makes you feel fresh and energized throughout the day.
Portion control is essential because you keep monitoring your calorie intake. In this way, you eat what your body needs instead of eating without consideration. If we eat at a calorie deficit, we’re eating less than we need to perform our daily chores.
This way we can use the fat stored in our body for energy which causes weight loss.
However, it’s important to keep in mind that no matter what diet plan you’re going to follow, be sure to consult your doctor first. Because they prescribe a diet based on your health issues and medical history and help you prevent complications that may be caused later by following a wrong diet pattern.