A healthy diet that is effective… but it can make your breath smell like pee . Sciencenorway.no

There’s a wealth of different suggestions on how to lose weight if you look on Google.

It’s also a known fact that Norwegians along with the the Western world, are growing larger and heavier.

A significant portion of Norway’s population are today obese or overweight which increases the possibility of many health issues.

What then should we do?

It is possible to lose several pounds in within the first week

A diet plan that’s garnered more attention in recent times is the ketogenic or keto diet.

The diet is about drastically reducing carbohydrate consumption.

foods that are high in of carbohydrates are off the list. That means zero bread, rice, potato or pasta. The root vegetables are also forbidden.

The Keto diets differ, however the aim for many of them is to eat under 50g of carbs each day. It doesn’t have to mean eating lots of meat and fat.

It is possible to see people who follow this diet eating avocado, fish eggs, sour cream and eggs as lunch, for instance.

Instead of eating apples, nuts or salads are a better choice.

Keto dieters who have mastered their discipline can achieve something that is almost magical. In the first week, you could lose a few pounds.

Challenging hunger pangs

Normally, the body utilizes the glucose that comes from carbohydrates to provide energy. If glucose is not present an event known as ketosis takes place. The body uses calories instead as the primary fuel source. If we do not eat carbohydrates, our liver breaks down fat stores into energy. It also produces ketones, which are molecules that make up the body.

Another benefit of keto is that it doesn’t make you experience hunger like you do with other diets.

Hunger cravings can be difficult to manage when you are trying to shed weight.

More of a hormone known as Ghrelin is released into the stomach after losing weight. The hormone is responsible for the hunger cravings.

“Everyone is affected by this hormone however, the amount of hormone rises if you’ve become overweight and losing pounds,” is Catia Martins Professor of Nutrition at NTNU.

The most disappointing aspect of Ghrelin is that the quantity produced doesn’t change with time. A NTNU study found how the quantity of ghrelin was the same over two years.

“So it’s likely that those who are overweight will need to deal with an increased sensation of hunger throughout their life,” Martins says.

Less hungry

The keto diet is popular among those who have less hunger although they’re losing weight. It’s like it’s too amazing to be true.

“Diets that are very low in calories are ketogenic and can lead to fast weight loss. For some people this is a great method to shed weight. The results are evident quickly and are motivated to continue going with the diet. The most significant benefit of keto-based diets in general which includes VLED (very high energy diet) and VLCKD (very ketogenic diet that is low in carbs) variants and VLCKD – is that they aren’t hungry as is a typical result with other diets.” Says Martins.

One alternative conclusion is that ketogenic diet can lead to weight loss in a short amount of time and you won’t feel less hungry than you would when you follow other diets.

However, eating only vegetables, nuts eggs, fish, and other eggs over a for a long time is a challenge.

Find a meal while on the go with this diet, for instance at an gas station or at a café, and you’ll learn the reasons.

80 per cent of overweight people regain it

“The most overweight people are able to shed the excess weight by themselves however, research has shown that only 20 percent can keep off the weight after a diet.” Martins says. Martins.

The sad reality of weight gain following dieting are generally the same regardless of the diet.

Let’s suppose that you stick to very low amounts of carbohydrates, such as eggs, fish, nuts and sour-cream for long periods of time. Are keto-friendly diets healthy over the long term? Do you have any adverse consequences?

Research in the nutrition field reveal a variety of durations for the length of time that keto diet is healthy. A study of morbid obesity revealed that 24 weeks is sufficient. Other studies show that the diet should only be utilized for shorter durations.

“A ketogenic regimen is acceptable to lose weight in the short-term. The ketogenic diet should only be followed by healthy individuals and under the supervision of a nutritionist” Martins adds. Martins.

Dizziness and hair loss

Clear adverse effects have been noted.

“Side consequences include breath that smells of urine, fatigue as well as hair loss, energy loss, constipation headaches and dizziness” Martins says. Martins stresses that all of symptoms will disappear once the diet comes to an end.

In some individuals, urine-smelling breath appears after 2 to 3 days, although this can be different dramatically.

What should you eat following a round of keto to ensure you do not lose back that weight?

“Follow an energizing diet as recommended by the Norwegian Directorate of Health,” Martins concludes.

References:

Coutinho et al. Impact of weight loss achieved through a multidisciplinary intervention on appetite in patients with severe obesity, American Journal of Physiology-Endocrinology and Metabolism, vol. 315, 2018. DOI: 10.1152/ajpendo.00322.2017

Dashti et al. The long-term effects of a ketogenic diet for obese people, experimental and Clinical Cardiology Vol. 9, 2004.

Deemer et al. “The effect of ketosis on the regulation of appetite A review’ Nutrition Research 2020. DOI: 10.1016/j.nutres.2020.02.010 Abstract.

J. Roekenes and C. Martins. “Ketogenic diets, appetite regulation and ketogenic diets”, Curr Opin Clin Nutr Metab Care 2021. DOI: 10.1097/MCO.0000000000000760 Abstract.