You’ve probably heard about the keto diet even if you may not know exactly what it entails in general. To start with, keto diet is an ultra-low carb, high-fat diet that has shown promise in managing Type 2 diabetics and in weight loss. But what’s all the fuss about? Is it really safe? Are there long-term effects, and can it really help you lose weight and keep it off?
I’ll be explaining the keto diet in this special post so you can decide for yourself whether this lifestyle change is right for you or not.
Let’s dive into it and read till the end.
Explanation of Keto
The full name is the Ketogenic Diet, because it forces your body into a ketogenic state. The ketogenic diet consist of a high-fat with low-carbohydrate diet. It was invented far back in the 1920s and was use to a treat childhood epilepsy [news medical life sciences]. When someone goes on keto diet, about 80% of their calories come from fat, 15-20% comes from protein and 5% from carsb. This is used up by the the body in place of carbs because of the little or no amount of carbs calorie in the body.
Bear in mind that we’ve been taught different thing when it comes to having healthy balanced diet that typically consists of: 20- 35% protein, 45-65% carbs, and only 10-35% fat.
The Truth About Keto
In weight loss journey that includes keto, the body becomes very good at burning fat, which of course, is exactly what anyone wants when they try to lose weight. It helps turn your own fat into ketones in your liver, which your brain can use for energy. Keto diet is known to drastically lower blood sugar and insulin levels, which is very helpful in the management diabetic conditions. Bear in mind that keto diet is of two types. The standard keto diet and the high protein keto diet. The difference between them is that protein keto diet tend to contain more protein than the standard.
Know How Keto Diet Works
In order to better understand how a ketogenic diet works, let’s take a glance at your digestive system and see how it responds to fewer carbs. When you eat carbs from the fruit and vegetable families and that includes products made from grains, like pasta, breads, and crackers, your digestive system breaks them down into glucose. Glucose is used to provide energy for the body, and the digestive system does not pick where the glucose comes from provided the energy the body needs is available. This glucose is then stored as glycogen in the liver and muscle tissue, and as adipose or fat (noom)
The Top Benefits of Keto Diet
- It helps with childhood epilepsy
- Increase in cognitive function in Alzheimer’s patients
- May reduce A1C level and improve on insulin sensitivity in the cell
- Keto diet was connected to better glucose control and a reduction in medication use
- Some studies showed that a ketogenic diet could be associated with lower cardiovascular health risks.
- Some research suggests that a ketogenic diet might have anti-tumor effects.
- Rapid Weight Loss
- Appetite Control
- Sugars: cake, candy, sodas, sweetened drinks, fruit juices, smoothies, etc. Check the nutrition label if you’re not certain.
- Grains-starches: anything made with wheat (bread, cookies, etc.), pasta, rice, cereals, oats, etc.
- Root vegetables: potatoes, carrots, parsnips, sweet potatoes, etc.
- Fruit: basically, any fruit except small portions of berries; and watch trail mixes with dried fruit in them
- Low-fat or “diet” products: low-fat mayonnaise, salad dressings, condiments, etc.
- Artificial sugars: sugar-free candies, puddings, sodas, sweeteners, etc.
- Alcohol: beer, wine, mixed drinks, etc.
- Some condiments: ketchup, honey mustard, barbecue sauce, teriyaki sauce, etc.
- Unhealthy fats: processed vegetable oils, mayonnaise, etc.
Food To Consume During Keto Dieting
Here are some specific foods you definitely can eat on a keto diet:
- Meats: red meat (like steak or beef roast), ham, bacon, sausage, chicken, turkey, etc.
- Fatty Fish: salmon, tuna, trout, and mackerel
- Eggs: pasture-raised, free-range, or Omega-3 whole eggs
- Butter & Cream: grass-fed butter and heavy cream
- Cheeses: unprocessed cheese like cheddar, goat, cream, blue, or mozzarella
- Avocados: either whole or in freshly made guacamole
- Low-carb Vegetables: green veggies, tomatoes, peppers, onions, etc.
- Nuts & Seeds: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
- Healthy Oils: extra-virgin olive oil, avocado oil, coconut oil
- Condiments: salt, pepper, herbs, and spices
- Natural sweeteners: erythritol, monk fruit.
Who Can Avoid Keto Diet?
To stay long on ketogenic diet may some negative effects. Always ensure you get clarification from your healthcare provider if it’s safe with any condition you may have or medications. If you have gallbladder or pancreatic issues, you probably shouldn’t try keto diet. Reason being that fats are harder for the body to digest, and especially hard on someone with a poor or absent gallbladder or a poor pancreas.
If you have kidney problems, you probably should avoid the keto diet. The shifts in sodium, potassium, and fluid balances may make you prone to kidney stones.
Healthy children shouldn’t be on a keto diet at all. This is the time when they should be getting enough carbs for energy and proteins for growth.If at some point you feel your child is overweight, the best thing to do is to talk with your doctor about the best solution rather than starting the child on keto diet.
For anyone with history of eating disorders, you should avoid a highly restricted diet like this. It could restart some obsessive thinking that you don’t need to be doing.
For anyone who must have had bariatric or gastrointestinal surgery should avoid this diet. As mentioned above, fat is difficult to digest and if you already have digestive issues, this probably isn’t the diet for you.
If you’re pregnant or breastfeeding, you shouldn’t be on a diet at all! because your baby needs every nutrient you can pass along to help them grow up healthy and strong.
Tips And Strategies on Adhering To Keto Diet
Ketogenic diet is very restrictive making it a very difficult meal plan. However, there are some good tips to help you succeed at it. Some of which are;
- Plan your meals ahead of time.
- Start out by reading food nutrition labels.
- Check how many carbs your favorite foods have and see if you can fit them into your diet somehow.
- Make sure your food doesn’t have added sugar.
- When buying a yogurt, check to see if it’s low-fat or high carb.
- Limit the number of times you do your grocery. This will help any form of impulse buying that may include unhealthy foods
- Plan your meal ahead of time during your week, so you don’t have to think about what to fix every day.
- Consider taking your meal along with you to any social function. This will make it easier for you and prevent your social gathering cravings.
- Check different websites for keto recipes . Majority of keto recipes are found also in cookbooks, food blogs, and even apps.
A ketogenic diet can be great if you’re looking to lose some weight fairly quickly. It’s good for Type 2 diabetics looking to improve their blood glucose control. It’s also a good idea for anyone trying to improve their metabolic health. It’s also not a good idea if you have kidney, gallbladder, gastrointestinal, or pancreas issues. Always Check with your doctor about your goals and eating plan to decide if a ketogenic diet is right for you personally. If you’ve had a food disorder in the past, a keto diet is probably the wrong idea for you, too. If you’re a carb-lover, you might.
While it does seem to have some distinct advantages, the truth is that there’s no “one size fits all” diet that works for everyone. If you’re just looking to lose a few pounds, remember that short- term diets really don’t work.Dieters tend to regain what they once lost, and in many cases, add additional pounds. If you’re looking for a lifestyle change, a keto diet may be the way to go (icanmindset.com)
My honest advice is to get in touch with a registered dietician if really you want to give the keto plan a try. They help you decide the best and healthiest way to lower your carb intake and change your lifestyle.
Best of luck on your keto. diet if you ever consider to start.