Are you perplexed by the seemingly constant advertising of diets and weight-loss techniques? In this series, we examine five well-liked diets and examine the supporting evidence.
What is it?
The ketogenic diet, sometimes known as the "keto" diet, is a low-carb, high-fat diet that has been utilized for centuries to treat particular medical disorders. The ketogenic diet was frequently used to manage diabetes in the 19th century. It was first presented in 1920 as a successful treatment for epilepsy in kids who were not responding to medicines. For the treatment of diabetes, polycystic ovarian syndrome, Alzheimer's disease, and cancer, the ketogenic diet has also been studied and utilized in carefully controlled conditions.
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The following is a summary of foods generally permitted on the diet:
Allowed
Strong emphasis on fats at each meal and snack to meet the high-fat requirement. Cocoa butter, lard, poultry fat, and most plant fats (olive, palm, coconut oil) are allowed, as well as foods high in fat, such as avocado, coconut meat, certain nuts (macadamia, walnuts, almonds, pecans), and seeds (sunflower, pumpkin, sesame, hemp, flax).
Some dairy foods may be allowed. Although dairy can be a significant source of fat, some are high in natural lactose sugar such as cream, ice cream, and full-fat milk so they are restricted. However, butter and hard cheeses may be allowed because of the lower lactose content.
Protein stays moderate. Programs often suggest grass-fed beef (not grain-fed) and free-range poultry that offer slightly higher amounts of omega-3 fats, pork, bacon, wild-caught fish, organ meats, eggs, tofu, certain nuts and seeds.
Most non-starchy vegetables are included: Leafy greens (kale, Swiss chard, collards, spinach, bok choy, lettuces), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, summer squashes.
Certain fruits in small portions like berries. Despite containing carbohydrate, they are lower in “net carbs”* than other fruits.
Other: Dark chocolate (90% or higher cocoa solids), cocoa powder, unsweetened coffee and tea, unsweetened vinegars and mustards, herbs, and spices.
Not Allowed
All whole and refined grains and flour products, added and natural sugars in food and beverages, starchy vegetables like potatoes, corn, and winter squash.
Fruits other than from the allowed list, unless factored into designated carbohydrate restriction. All fruit juices.
Legumes including beans, lentils, and peanuts.
Although some programs allow small amounts of hard liquor or low carbohydrate wines and beers, most restrict full carbohydrate wines and beer, and drinks with added sweeteners (cocktails, mixers with syrups and juice, flavored alcohols).
*What Are Net Carbs?
“Net carbs” and “impact carbs” are familiar phrases in ketogenic diets as well as diabetic diets. They are unregulated interchangeable terms invented by food manufacturers as a marketing strategy, appearing on some food labels to claim that the product contains less “usable” carbohydrate than is listed. [6] Net carbs or impact carbs are the amount of carbohydrate that are directly absorbed by the body and contribute calories. They are calculated by subtracting the amount of indigestible carbohydrates from the total carbohydrate amount. Indigestible (unabsorbed) carbohydrates include insoluble fibers from whole grains, fruits, and vegetables; and sugar alcohols, such as mannitol, sorbitol, and xylitol commonly used in sugar-free diabetic food products. However, these calculations are not an exact or reliable science because the effect of sugar alcohols on absorption and blood sugar can vary. Some sugar alcohols may still contribute calories and raise blood sugar. The total calorie level also does not change despite the amount of net carbs, which is an important factor with weight loss. There is debate even within the ketogenic diet community about the value of using net carbs.to
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For some people who have had trouble reducing weight with other techniques, a ketogenic diet may be an alternative. Depending on each person's genetic make-up and body composition, different amounts of fat, carbohydrates, and protein are required to attain specific health benefits. Therefore, if someone decides to start a ketogenic diet, it is advised to speak with their doctor and a dietitian in order to create a meal plan that is customized to their current health conditions, prevent nutritional deficiencies, and closely monitor any biochemical changes after beginning the regimen. When it comes to resuming carbohydrates after weight reduction, a dietician may also offer advice.