The keto diet is a high-fat, low-carbohydrate diet that claims it can help you shed fat fast, and for some people may even reverse diabetes. It seems strange to suggest that loading up on high-fat foods will help you lose weight. And you may be asking is it healthy to “cut out” carbs? So, here’s the low-down on what a ketogenic diet is, and whether it’s right for you.
What is a keto diet
The average American eats 248 grams of carbs a day – mainly from processed and highly-refined grains. A typical keto diet limits carbohydrates to less than 50 grams a day, and the remaining calories come mostly from fat and a small amount from protein. Switching from a high-carb diet to a high-fat, low-carb diet shifts your body away from burning carbs (or sugar) for fuel and instead uses body fat for energy. This process is called ketosis.
Is fat bad for you?
The keto diet is high in saturated fat and experts recommend that you keep saturated fats to no more than 7% of your daily calories because of the link to heart disease. The keto diet has also been associated with an increase in “bad” LDL cholesterol, which is also linked to heart disease.
Are carbs bad for you?
Our bodies rely on carbs to turn glucose (sugar) into energy. When consumed in moderation, carbs are not bad for you and have nutritional benefits, but it is important to be aware of the types and amount of carbs you are consuming.
Is the keto diet good for you?
Research shows that when followed correctly, a keto diet can result in both weight loss and improvements in cardiovascular risk factors. Being high fat with a moderate amount of protein, the keto diet can also help with appetite control.
However, it can be hard to sustain a diet that drastically limits carbohydrate-rich foods in the long-term. And the long-term weight-loss benefits of a keto diet don’t seem to be any better compared to low-fat diets.
Keto diet risks
The keto diet is very restrictive and the long-term health risks are unknown. Because the saturated fat content is high and fruits, vegetables, and whole grains are limited, many experts feel it may not be optimal to health. Many dieticians recommend keeping carbs low and fats high, but rather than loading up on unhealthy saturated fats like on bacon, butter, and cream, swap them with healthy fats from extra virgin olive oil, avocado, salmon, nuts and seeds.
Foods to Eat on the Keto Diet
In a keto diet, 70% of your calorie intake should be from fat; protein should be 3-6 ounces per meal, and carbs between 20-50 grams per day.
In your keto diet meal plan, try and include the following foods:
- Fatty fish and seafood
- Meat and poultry
- Eggs
- Nuts such as almonds, macadamia nuts, pecans, and walnuts
- Seeds such as flax seeds and chia seeds
- Butter and clarified butter (ghee)
- Low-carb, unprocessed cheese such as cream cheese, feta, goat cheese, and cheddar
- Plain Greek yogurt
- Full-cream milk
- Unsweetened plant-based milk such as soy milk, nut milk, coconut milk, etc.
- Fibrous and non-starchy vegetables such as leafy greens, asparagus, peppers, lettuce, summer squash, broccoli, mushrooms, cucumber, eggplant, cauliflower, etc.
- High-fat veggies such as avocados and olives
- Low-carb fruits such as berries, particularly blackberries and blueberries
- Oil such as extra virgin olive oil, avocado oil
- Unsweetened sodas, sparkling water, green tea, black tea, black coffee
Foods to avoid on a keto diet
Foods that are high in carbohydrates should strictly be avoided in keto, including:
- Grains such as wheat, rice, barley, and oats
- Beans and legumes
- Processed meat
- Sugary alcoholic drinks
- Most fruits
- Starchy vegetables
- Sugar, honey, and corn syrup
Challenges of the Keto Diet
A ketogenic diet directly targets the fat-burning mechanisms in the body and helps you lose fat. While your body is in ketosis, it burns body fat as fuel. As the body’s surplus fat stores keep burning, you keep losing weight.
Remember, the keto diet doesn’t work for everyone. It may not be safe for those with kidney, liver, or pancreatic issues. If you have type 1 diabetes or are pregnant or breast feeding you are advised not to try it. Since the primary macronutrient in ketogenic diets are fats, those who have undergone gallbladder removal are also not advised to attempt the keto diet.
Check with your health care provider or dietician before starting a keto diet to be sure it is safe for you.
https://diet.mayoclinic.org/ us/blog/2022/how-to-make-the-keto-diet-healthy/
https://www.hsph.harvard.edu/ nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/
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