Do’s and don’ts of ketogenic diet to lose weight.- अगर आप वेट लॉस के लिए कीटो डाइट ले रहीं हैं, तो ध्यान रखें कुछ बातें।

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वजन बढ़ने के कारण कई तरह की बीमारियां हो जाती हैं। साथ ही हेल्दी लाइफस्टाइल के लिए फिट एंड फाइन दिखना भी जरूरी है। इसलिए बैलेंस डाइट बेहद जरूरी है। ऐसा भोजन जिससे पोषक तत्व भरपूर मिलें और शरीर में फैट डीपोजिशन भी न हो। इस डाइट पर काफी रिसर्च भी हो चुके हैं। वेट  लॉस (keto diet for weight loss) के साथ-साथ यह संपूर्ण स्वास्थ्य के लिए कितना कारगर है, यह जानने से पहले कीटोजेनिक या कीटो डाइट के बारे में जानते हैं।  

आये दिन इस बात की चर्चा होती रहती है कि फलां सेलिब्रिटी ने वजन घटाने के लिए कीटो डाइट ली। इन दिनों कीटो डाइट का चलन काफी तेज़ी से बढ़ा है। कुछ लोग इसे अच्छा मानते हैं, तो कुछ लोग इसे स्वास्थ्य के लिए नुकसानदेह मानते हैं। 

कीटोजेनिक या कीटो डाइट क्या है

वैकल्पिक चिकित्सा पद्धति के तहत अलग- अलग बीमारियों के इलाज में कीटोजेनिक या कीटो डाइट का प्रयोग होता आया है। यह एक कम कार्बोहाइड्रेट और हाई फैट वाला भोजन है। 

अमेरिका में डायबिटीज को नियंत्रित करने और बच्चों में मिर्गी के उपचार में इस आहार का सहारा लिया जाता था। इसके अलावा, कैंसर, पॉलीसिस्टिक ओवरी  सिंड्रोम और अल्जाइमर्स डिजीज में भी यह आहार प्रभावी माना गया है।

यह आहार लो कार्ब डाइट होने के कारण वजन घटाने में काफी उपयोग (keto diet for weight loss) किया जा रहा है। इसमें फैट काफी अधिक मात्रा में लिया जाता है, वहीं प्रोटीन की मात्रा मध्यम होती है।    

वजन घटाने के लिए कीटो डाइट किस तरह काम करता है

हार्वर्ड एजुकेशन के रिसर्च के अनुसार, वजन घटाने के लिए कीटोजेनिक आहार लिया जाता है। इसका आधार यह होता है कि शरीर की सभी कोशिकाओं के लिए ऊर्जा का मुख्य स्रोत ग्लूकोज है। यह कार्बोहाइड्रेट खाद्य पदार्थ खाने से प्राप्त होता है। इधर एक वैकल्पिक ईंधन केटोन्स संग्रहीत वसा से उत्पन्न होता है। इसलिए इसे कीटोजेनिक डाइट कहा जाता है। 

मस्तिष्क सबसे अधिक ग्लूकोज की मांग करता है। यह  प्रतिदिन लगभग 120 ग्राम होता है। यह ग्लूकोज को स्टोर नहीं कर सकता है। उपवास के दौरान या जब बहुत कम कार्बोहाइड्रेट खाया जाता है, तो शरीर पहले लीवर से संग्रहीत ग्लूकोज लेता है। ग्लूकोज को लेने के लिए यह मांसपेशियों को अस्थायी रूप से तोड़ता है।

keto diet shuru karne se pahle apne dietician se salah zarur len
बिना सोच समझे कीटो डाइट शुरू करना आपके लिए जोखिम कारक हो सकता है। चित्र: शटरस्टॉक

यदि यह प्रक्रिया 3-4 दिनों तक जारी रहती है, तो संग्रहीत ग्लूकोज पूरी तरह से समाप्त हो जाता है। इससे इंसुलिन हार्मोन का ब्लड लेवल कम हो जाता है। तब शरीर अपने प्राथमिक ईंधन के रूप में फैट का उपयोग करना शुरू कर देता है। लीवर फैट से कीटोन बॉडी बनाता है, जिसका उपयोग ग्लूकोज की अनुपस्थिति में किया जा सकता है।

अलग-अलग स्टडी देती हैं चेतावनी

फ्रामिन्घम स्टेट यूनिवर्सिटी(अमेरिका) द्वारा की गयी स्टडी के अनुसार इन दिनों वजन घटाने और ब्लड शुगर कंट्रोल करने के लिए कीटो डाइट लेने का चलन तेज़ी से बढा है। स्टडी इस बात की चेतावनी देती है कि इस आहार को लेने पर केटोएसिडोसिस(ketoacidosis) की स्थिति उत्पन्न नहीं होनी चाहिए। 

जब कीटोन ब्लड में जमा होने लगता है, तो इसे किटोसिस (Ketosis) कहा जाता है। कीटो डाइट का पालन करते समय इस बात का ध्यान रखना चाहिए कि कीटोन्स का ब्लड लेवल हानिकारक स्तर (केटोएसिडोसिस) तक नहीं पहुंचना चाहिए। इससे दूसरी समस्याएं भी हो सकती हैं।

वहीं लोमालिंडा यूनिवर्सिटी (अमेरिका) की स्टडी बताती है कि यह डाययूरेटिक इफेक्ट वाली डाइट होती है। जिसमें वाटर लॉस अधिक होने की संभावना बनी रहती है।

वजन घटाने के लिए कीटो डाइट में क्या लें

आम तौर पर कीटोजेनिक डाइट में कुल दैनिक कैलोरी में औसतन 70-80% फैट, 5-10% कार्बोहाइड्रेट और 10-20% प्रोटीन लेने को कहा जाता है। डाइट में यदि 2000 कैलोरी चाहिए, तो इसमें लगभग 165 ग्राम फैट, 40 ग्राम कार्बोहाइड्रेट और 75 ग्राम प्रोटीन होना चाहिए। 

ब्रेड, किसी भी प्रकार का साबुत अनाज या अनाज से तैयार सामग्री, पास्ता, चावल, आलू, स्टार्च वाली सब्जियां, फलियां और फलों के रस और ज्यादातर फलों को लेने से मना किया जाता है। इसमें सैचुरेटेड फैट लिया जाता है, जिसमें मीट, प्रोसेस्ड मीट, बटर शामिल है।

keto diet
अलजाइमर मरीज के लिए कीटोजेनिक डाइट सही माना जा रहा है। चित्र: शटरस्टॉक

अनसैचुरेटेड में नट्स, सीड्स, एवोकाडो, प्लांट आयल और फैटी फिशेज भी शामिल हैं।

यदि वेट लॉस कर लिया जाता है, तो आगे वजन नियंत्रित रखने के लिए सप्ताह में कुछ दिन या हर महीने कुछ हफ्तों के लिए आहार का पालन किया जा सकता है।

यह भी पढ़ें :-तनाव, अवसाद और हेयर फॉल की वजह हो सकती है फोलिक एसिड की कमी, जानिए इसे कैसे दूर करना है 

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