What Do You Eat On Keto
Fats, proteins and minimal carbs are what you need to eat to be successful on keto. Carbs will make up a significantly smaller portion of your diet on keto than on an average eating plan.
Here is a breakdown of some of the foods youd eat on keto:
Berries and other low-sugar fruits
For a typical 2,000 calorie per day diet, this translates to about:
- 165 grams of fat
- 20-30 grams of carbs
Is The Keto Diet Good For Me
If youre someone who stays on top of the latest health and nutrition news, youre likely aware of the hottest new diet crazes. If so, youve probably heard of the Ketogenic Diet, or Keto for short. We have patients that keep asking our Chiropractor in West Vancouver if the Keto Diet is a good diet to follow. Well here are some facts and information about it.
In recent years, the keto diet has become a prominent option for many, and for a good reason. As many diets do, the keto diet also claims to provide lasting results and health benefits. Unlike most diets, however, many of the health claims made by those that believe in the keto diet happen to be backed by real science!
In large part, the ketogenic diet has become the latest and greatest diet because of the robust evidence behind weight loss and fat loss. The great news is that the results are actual. Even better, while weight loss is undoubtedly an incredible benefit of the keto diet, it also provides numerous other benefits as well.
Now, the question remains: Is the keto diet good for YOU?! The answer may not be so clear. As many answers go when it comes to health and nutrition, it depends.
What is the Keto Diet?
So, what is the keto diet in the first place?
In the simplest of explanations, the keto diet consists of extreme carbohydrate restriction, moderate protein intake, and high-fat consumption. To take a look at a typical keto macronutrient profile, a ketogenic diet may look a little something like this:
Im Dying To Know: Will The Keto Diet Help Me Lose Weight
As mentioned, there are a few reasons why the keto diet usually equals weight-loss gold, says Keatley. For starters, people usually reduce their daily caloric intake to about 1,500 calories a day because healthy fats and lean proteins make you feel fuller soonerand for a longer period of time. And then theres the fact that it takes more energy to process and burn fat and protein than carbs, so you’re burning slightly more calories than you did before. Over time, this can lead to weight loss.
Everyone is different, and how much you weigh when you start the diet matters, but you could safely lose around one to two pounds a week on keto, Keatley says. “It’s sometimes more, sometimes less, depending on the individual’s caloric needs,” he adds.
Worth noting: The keto diet isnt a miracle fat burner, says Keatley. The calories in fat are still calories, so working out and keeping total intake at a reasonable level is the only way it works, he says. Being on a keto diet but eating more calories than you need will still add fat to your frame.
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Breaking Down The Keto Diet
The keto diet is all about cutting carbs and eating more fat. Heres what the daily breakdown of carbs, protein and fat looks like:
- 5 percent of calories from carbohydrates, including low-carb, non-starchy vegetables and small amounts of leafy greens. The keto diet excludes carb-rich foods like grains, beans, fruits and starchy vegetables.
- 20 percent of calories from protein, such as meat, eggs and cheese.
- 75 percent of calories from fat, such as oils, unprocessed nuts, butter and avocado.
According to Dietitian Richelle Gomez, MS, RDN, LDN, Northwestern Medicine McHenry Hospital, the ketogenic diet is designed to burn fat by cutting carbs. Your body turns carbohydrates into glucose for energy, she explains. When you cut carbs from your diet, you switch to burning fatty acids, or ketones.
Breaking down fats for energy is called ketosis. It takes about three weeks of carbohydrate elimination for your body to transition into ketosis.
Here are the pros and cons of the keto diet.
Does Keto Work If You Have Diabetes
Research suggests that people with type 2 diabetes can slim down and lower their blood sugar levels with the keto diet. In one study, people with type 2 lost weight, needed less medication, and lowered their A1c when they followed the keto diet for a year.
If youâre insulin resistant — which means you have higher blood sugar levels because your body isnât responding properly to the hormone insulin — you could benefit from nutritional ketosis, because your body will need and make less insulin.
There are fewer studies looking at the keto diet for people with type 1 diabetes. One small study found that it helped people with type 1 lower their A1c levels, but we need a lot more research to get the full picture of the dietâs effects.
Keep in mind that most studies have only looked at the short-term results of the keto diet. Itâs unclear if it works as a long-term way to manage your diabetes.
If you decide to try the keto diet, be aware that it may be hard to stick to. The very low amount of carbs in the plan is a big change for many people. It also can make you feel tired for a few weeks until your body adapts. To make it a success, itâs a good idea to make a meal plan you can follow, including keto-friendly meals and snacks to keep on hand.
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What Are The Potential Health Risks Associated With The Keto Diet
The possible benefits of the diet are impressive, but there are a few potential downsides to note. One is its tough to stick to. In fact, in a review of 11 studies involving adults on the keto diet, which was published in January 2015 in the Journal of Clinical Neurology, researchers calculated a 45 percent compliance rate among participants following the approach with the aim of controlling epilepsy. The diet is pretty hard to follow because its a complete shift from what youre used to, Nisevich Bede says. Slashing your intake of carbs can also make you feel hungrier than usual a feeling that can last until youre three weeks in.
What Else Can Keto Do For You
There are many studies around that have documented the great health benefits of a low-carb diet and there are many diseases that have been cured or the symptoms have been reduced, due to this type of diet. Some of these benefits include:
- Reduce acne and improve overall skin health
- Reduce the risk and severity of cancer
- Improve insulin sensitivity
- Improve cognitive function
As you can see, the positive effects of Keto lifestyle can be excellent for you overall health and longevity, however it is advisable to speak to a medical professional if you a suffering from any serious medical condition. It is a good idea to have a check up and talk to your doctor about the diet before you begin.
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Keto Diet: The Good And The Bad
The keto diet is a high fat, low carb diet making waves in the health community at the moment. Its an athletes wet dream one that tells the body to use body fat for fuel rather than from belly-busting carbohydrates.NBA super-stud Lebron James recently lost 25 pounds with a low carb diet similar to the keto diet. Tim Ferriss claims the keto diet helped him kick lyme disease. And powerlifter , claiming it helps him build muscle, and keep that alpha male body that sends a message to the world. So does this mean you should try the keto diet?Yes and no. Theres nothing wrong with limiting your carbs, but carbohydrates tend to get a bad rap. Bad carbs are what can get you in trouble you actually need carbs for energy and basic nutrition. High protein diets come with their own set of challenges too, especially if youve ever had kidney stones and other conditions.You may lose weight with the keto diet, but its probably not a long-term solution to the body you want.
Does The Keto Diet Have Side Effects
It usually takes three to four days for your body to go into ketosis because you have to use up your body’s stores of glucose, i.e., sugar first, Keatley says. Any major diet change can give you some, uh, issues, and Keatley says he often sees patients who complain of IBS-like symptoms and feeling wiped out at the beginning of the diet.
Those issues can be part of what’s known as the keto flu, Warren says. Other side effects of the keto diet, all of which are tied to carb withdrawal, can include lightheadedness, nausea, mental fog, cramps, and headaches, in addition to tiredness. Luckily, the keto flu doesn’t usually last more than a weekwhich is coincidentally about when people start to see the number on the scale go down, says Warren.
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Switch Your Energy Source
When you switch to a low-carb diet, such as the Keto diet, you will transition your body from glucose metabolism to fat metabolism. A kilogram of fat consists of around 7,700 calories so you can do the math on what your current stores of energy, in fat, are for you.
While its true that glucose is still required for some metabolic functions, your body can still produce glucose via a process called gluconeogenesis and this process is fueled by non-carbohydrate sources, such as protein.
Q: How Should I Track My Carb Intake
A: The most common ways to track your carbs is through MyFitnessPal and their mobile app. You cannot track net carbs on the app, although you can track your total carb intake and your total fiber intake. To get your net carbs, just subtract your total fiber intake from your total carb intake. I have written an article on how to track carbs easily on keto >
Others choose to use FatSecret, which is an app I am unfamiliar with, although I do know that you can track your net carbs. The choice is entirely up to you and up to your free will to decide.
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What About Vegetarians
It is possible to do the Atkins diet as a vegetarian , but difficult.
You can use soy-based foods for protein and eat plenty of nuts and seeds. Olive oil and coconut oil are excellent plant-based fat sources.
Lacto-ovo-vegetarians can also eat eggs, cheese, butter, heavy cream and other high-fat dairy foods.
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Whats The Bottom Line
If you’re planning to follow the keto diet, consider consulting with a registered dietitian to determine the most balanced diet possible, as well as any supplements you may need to take. Without monitoring by a licensed healthcare professional, challenges like poor bone health, gastrointestinal reflux, and changes in cholesterol levels can go unchecked, says Julie Stefanski, RD, a registered dietitian in York, Pennsylvania. Getting a balance of nutrients on the ketogenic diet can be challenging, which is no surprise because youre essentially cutting out healthy whole grains, fruits and some vegetables, says Devje.
And daily carbohydrate allowances on the keto diet will vary from person to person. Some adults will have to consume 15 grams of net carbohydrates to stay in ketosis, whereas some professional athletes may be able to consume more than 120 grams of net carbs and be in a ketogenic state, says Jalali. This is another reason why it is best to work with a professional to design the diet.
Because the keto diet is high in fat, youll want to make sure to incorporate more healthy fats into your eating plan. These include omega-3s, such as those found in salmon and sardines, as well as monounsaturated fats present in avocado, walnuts, almonds and sunflower seeds.
Is The Keto Diet Healthy
Wellness Dietitian Mary Condon, RN, LDN, said the keto diet may result in weight loss and lower blood sugars, but its a quick fix. More often than not, its not sustainable. Oftentimes weight gain may come back, and youll gain more than what you lost, Condon said.
Condon said you should always consult your primary care doctor before starting any new diet.
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The Atkins Diet Is A 4
The Atkins diet is split into 4 different phases:
- Phase 1 : Under 20 grams of carbs per day for 2 weeks. Eat high-fat, high-protein, with low-carb vegetables like leafy greens. This kick-starts the weight loss.
- Phase 2 : Slowly add more nuts, low-carb vegetables and small amounts of fruit back to your diet.
- Phase 3 : When youre very close to your goal weight, add more carbs to your diet until weight loss slows down.
- Phase 4 : Here you can eat as many healthy carbs as your body can tolerate without regaining weight.
However, these phases are a bit complicated and may not be necessary. You should be able to lose weight and keep it off as long as you stick to the meal plan below.
Some people choose to skip the induction phase altogether and include plenty of vegetables and fruit from the start. This approach can be very effective as well.
Others prefer to just stay in the induction phase indefinitely. This is also known as a very low-carb ketogenic diet .
You should avoid these foods on the Atkins diet:
You should base your diet around these healthy foods.
As long as you base your meals around a fatty protein source with vegetables or nuts and some healthy fats, you will lose weight. Its that simple.
A Simple Ketogenic Shopping List
A well-rounded ketogenic diet should include lots of fresh produce, healthy fats and proteins.
Choosing a mixture of both fresh and frozen produce will ensure that you have a supply of keto-friendly vegetables and fruits to add to recipes.
The following is a simple ketogenic shopping list that can guide you when perusing the grocery aisles:
- Meat and poultry: Beef, chicken, turkey and pork .
- Fish: Fatty fish like salmon, sardines, mackerel and herring are best.
- Shellfish: Oysters, shrimp and scallops.
- Eggs: Purchase omega-3-enriched or pastured eggs whenever possible.
- Full-fat dairy: Unsweetened yogurt, butter, heavy cream and sour cream.
- Oils: Coconut and avocado oils.
- Avocados: Buy a mixture of ripe and unripe avocados so that your supply will last.
- Cheese: Brie, cream cheese, cheddar and goat cheese.
- Frozen or fresh berries: Blueberries, raspberries, blackberries.
- Nuts: Macadamia nuts, almonds, pecans, pistachios.
- Seeds: Pumpkin seeds, sunflower seeds, chia seeds.
- Nut butters: Almond butter, peanut butter.
- Fresh or frozen low-carb vegetables: Mushrooms, cauliflower, broccoli, greens, peppers, onions and tomatoes.
- Condiments: Sea salt, pepper, salsa, herbs, garlic, vinegar, mustard, olives and spices.
Its always worthwhile to plan your meals ahead of time and fill your cart with the ingredients needed for a few days worth of healthy dishes.
Plus, sticking to a shopping list can help you avoid tempting, unhealthy foods.
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