When you restrict dietary carbohydrates your body’s major source of energy your body breaks down stored fat and produces ketones to utilize as energy instead. Even if you eat too much protein and fat and consume more calories than your body burns, you will not lose weight.
You’ve probably heard about the keto diet’s popularity. The high-fat, low-carb “ketogenic diet,” as it’s officially known, is currently all the rage. Why? One reason could be because the keto diet produces real benefits and works…technically.
When you restrict dietary carbohydrates your body’s major source of energy your body breaks down stored fat and produces ketones to utilise as energy instead. Calories, on the other hand, are still important.
Even if you eat too much protein and fat and consume more calories than your body burns, you will not lose weight. Because high fat, high protein foods (the basis of this diet) induce satiety, total calorie intake is often lower than what your body burns, resulting in weight reduction.
Weight regain is quite prevalent on the keto diet, as most people are unable to maintain this diet for lengthy periods of time, and if carbs are reintroduced, weight gain and reduced keto diet results are common.
Is the Keto Diet Safe?
Low blood sugar levels, particularly among diabetics who are taking medication.
If you have diabetes and are committed to following this diet, I strongly advise you to speak with your doctor about how and if you should change your medications throughout the diet, as low blood sugar levels can be fatal.
Cholesterol levels that are high are linked to an increased risk of heart disease.
Increased cholesterol levels, which can raise the risk of heart disease, can be caused by a high intake of saturated fats and high fat foods.
Risk of nutrient deficiency
Multiple food groups are eliminated or severely restricted, putting a person at danger of nutrient deficit (fruits, whole grains, dairy, and limiting vegetables). The longer the diet is followed, the higher the danger. Yes, you could take a multivitamin, but most vitamins are better absorbed when eaten rather than taken as a tablet, and they don’t provide the same antioxidant effect as whole meals.
Kidney illness patients are at risk.
People with kidney illness should avoid this diet because the increased protein that commonly comes with it can hasten the progression of kidney disease.
You may suffer some side effects as your body adjusts to a new fuel source when you initially start the keto diet. The first couple of weeks may be packed with hopeful keto diet results, but the adjustment period may leave you with symptoms of “the keto flu,” as it is known.
The “keto flu” is a moniker for feelings of exhaustion, lethargy, minor headaches, hazy, slow thinking, lightheadedness, and hunger that you could experience after starting a keto diet.
What Should You Eat on the Keto Diet?
Get the majority of your carbs from non-starchy (lower carb) veggies and whole food fat sources like avocados, nuts, and seeds, and keep in mind that fibre makes up the majority of the carb in these meals.
Choose a range of meats since various meats have varied amounts of vitamins and minerals. Fatty fish, such as salmon, and low-fat meats, such as skinless chicken/turkey, loin/tenderloin cuts of beef and hog, and thin or extra-lean ground meat, are all good choices (10 percent fat or less).
Limit egg yolks if you have a history of elevated cholesterol, instead opting for egg whites.
Most individuals can eat the yolks without significantly increasing their cholesterol levels, but some people are extremely sensitive to cholesterol in meals, thus more egg yolks frequently ingested on a keto diet can raise cholesterol levels.
To limit saturated fat intake, restrict cheese intake (1 oz is a serving) or pick low fat cheese over full fat cheese.
Choose fats from whole plant foods like avocados, olives, nuts/nut butters, and seeds as often as possible. To help maintain healthy cholesterol levels, cook in liquid oils rather than solid oils (like butter and lard).
Every day, take a multivitamin.
To avoid boredom and to obtain the most nutritional value from the foods you choose, allow yourself as much diversity as possible within these food groups.
Remember that most people will not be able to make this lifestyle change, so make sure you have a strategy for getting off the diet.
What Should You Eat on the Keto Diet?
Get the majority of your carbs from non-starchy (lower carb) veggies and whole food fat sources like avocados, nuts, and seeds, and keep in mind that fibre makes up the majority of the carb in these meals.
Choose a range of meats since various meats have varied amounts of vitamins and minerals. Fatty fish, such as salmon, and low-fat meats, such as skinless chicken/turkey, loin/tenderloin cuts of beef and hog, and thin or extra-lean ground meat, are all good choices (10 percent fat or less).
Limit egg yolks if you have a history of elevated cholesterol, instead opting for egg whites.
Most individuals can eat the yolks without significantly increasing their cholesterol levels, but some people are extremely sensitive to cholesterol in meals, thus more egg yolks frequently ingested on a keto diet can raise cholesterol levels.
To limit saturated fat intake, restrict cheese intake (1 oz is a serving) or pick low fat cheese over full fat cheese.
Choose fats from whole plant foods like avocados, olives, nuts/nut butters, and seeds as often as possible. To help maintain healthy cholesterol levels, cook in liquid oils rather than solid oils (like butter and lard).
Every day, take a multivitamin.
To avoid boredom and to obtain the most nutritional value from the foods you choose, allow yourself as much diversity as possible within these food groups.
Remember that most people will not be able to make this lifestyle change, so make sure you have a strategy for getting off the diet.
A Dietitian’s Final Words on the Keto Diet:
In general, the keto diet can help you lose weight in the short term, but it’s not a long-term solution to your weight issues. When you stop following the keto diet, you will most likely regain the weight you lost.
That’s why, rather than short-term diet fads like the keto diet, I always encourage long-term, healthful, and sustainable dietary modifications.
After all, studies show that eating a nutritious, low-calorie diet that includes carbohydrates can result in similar long-term weight loss.