Why Need To Have A Real Diet
After the villainization of fat in the 70s, theres been an epidemic of obese and diabetic individuals. There are now more overweight people than there are healthy ones, which is bizarre. Obviously, theres a huge problem in the Western society but no real solution has been found.
New research is showing that its not the fat or cholesterol per se that causes heart disease or becoming obese. Its not the carbs either, although excess sugar will still most likely give you diabetes.
Getting fat is a problem of hormonal and contextual mismatch eating the wrong things in the wrong amounts at the wrong time under the wrong circumstances.
- And thats why Michael Phelps can eat that many calories while still staying lean.
- And thats why I think of youre overweight or have blood sugar problems, you should go on a low carb ketogenic diet.
Because restricting carbohydrates and insulin is one of the easiest and most important ways of improving your body composition and health.
People Who Should Avoid Keto
The ketogenic diet has been around for a while now. It’s a high-fat, low-carb way of eating. It works by forcing the body to use stored fat cells for energy.
Some people love it and think it is a foolproof way to lose weight. Others say that it’s not a good choice because it’s unhealthy.
There are pros and cons to the keto diet. One thing is certain: there are some people who have to stay away from it because it would be a recipe for disaster.
What Is A Keto Diet
The goal of a ketogenic diet is to eat a lot of fat so that your body becomes adapted to burning it for fuel. For most people following a keto diet, the aim is to consume approximately 60-80% of daily calories from fat, 15% from protein, and less than 10% from carbohydrates.
The premise of a keto diet is that if you fuel your body with mostly fat while restricting carbohydrate intake, youll potentially lose weight, regulate insulin levels, and lower inflammatory markers within your body.
If you are restricting carbohydrates, then your body produces ketones from fat during a process called ketosis. The purpose of producing ketones is to provide energy to the body as an alternative to glucose from carbohydrates.
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You’re Diabetics Or Have Unstable Blood Sugar
The way that the keto diet works makes people who follow it prone to low blood sugar, especially at the beginning.
Though people who have diabetes will benefit from losing weight, the keto diet is not the right way for them to do it. The diet can interfere with medicines that your doctor may have prescribed.
The Keto Diet: 5 Fast Facts You Should Know
The ketogenic diet is an ultra-low-carbohydrate, high-fat diet that has been in use for decades to treat certain medical conditions. Today, adherents claim that it will help you drop pounds while boosting your energy levels and controlling your blood sugar. Its promise of fast and aggressive weight loss is a compelling one in our world of quick fixes, but the ketogenic diet can be complicated in its execution and the research of its long-term benefits and drawbacks is ongoing.
Most peoples expectations are to lose weight with this diet. However, whether this is a sustainable strategy has yet to be determined. I advocate for whole health and taking care of all aspects of it, not just dropping weight, says Colin Zhu, DO, a family physician who specializes in lifestyle medicine.
Here are five fast facts about the ketogenic dietincluding its pros and cons.
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Who Should Not Do A Keto Diet
The keto diet is wonderful and transformative, but it isnt for everybody. If you have Type 1 diabetes, for instance, doing it would be very risky indeed. If you are in any doubt about whether my diet is safe for you given your medical profile, please consult your doctor. Actually, do this anyway. Apart from anything else, it is essential that doctors get to see what Keto can do for their clients health first hand.
There is a fairly full but not exhaustive list of conditions which are not compatible with doing my diet.
PLEASE READ THIS BEFORE YOU GO ANY FURTHER:
People suffering from any of the following conditions should not go on my diet:
- Type 1 Diabetes
- Symptoms of addiction to Alcohol, food and drugs.
- Previously diagnosed cancers, or polyps of the intestines and colon.
- Previous or current pathology of the pancreas.
- Carnitine deficiency
- Carnitine palmitoyltransferase I or II deficiency
- Carnitine translocase deficiency
- Mitochondrial 3-hydroxy-3-methylglutarylCoA synthase deficiency
- Medium-chain acyl dehydrogenase deficiency
- Long-chain acyl dehydrogenase deficiency
- Short-chain acyl dehydrogenase deficiency
- Long-chain 3-hydroxyacyl-CoA deficiency
How To Know If Your Keto Diet Is Working For You
Although the research and success stories for the keto diet are promising, they do not apply to everyone. Just because someone thinks the keto diet is the best diet for them doesnt mean it will be ideal for you.
This is why we recommend tracking your results to see if your dietary changes are healthy and effective for you. When you are on the keto diet, we recommend monitoring these four variables:
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Keto Diet Research Is Ongoing
While it seems like the latest craze, keto isn’t exactly new. The ketogenic diet was originally used in the 1920s as a way to treat epilepsy in children. And as far as we know, it has been extensively studied and shown to be safe even in this population .
As for using keto to promote fat loss in adults, what weve seen in the short term so far is promising, but there is still a lot to discover about this approach.
Alzheimers Disease, Parkinsons Disease, traumatic brain injury, and stroke have all been suggested to benefit from the keto diet, and some animal studies suggest that there may also be a role of the keto diet in the treatment of some cancers . Although, while there have been many hypotheses on potential benefits the keto diet could have on these conditions, studies have not yet shown any evidence that the keto diet helps neurological conditions other than epilepsy.
Low carb diets and ketosis in specific seem to help insulin work better .
Additionally, some research demonstrates that the bad type of cholesterol is often lower in people on a keto diet and good cholesterol is higher .
However, its critical to not equate these early theories and associations with causation or cures. Most of these studies are small and done on animals and we dont have many studies looking at the long-term health consequences of adults following a strict keto diet to lose weight .
Unsweetened Coffee And Tea
Plain coffee and tea contain zero grams of carbohydrates, fat or protein, so they are A-OK on the keto diet. Studies show coffee lowers the risk of cardiovascular disease and type 2 diabetes. Tea is rich in antioxidants and has less caffeine than coffee drinking tea may reduce the risk of heart attack and stroke, help with weight loss and boost your immune system.
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Fat Protein And Carb Intake: How Much Of Each Macronutrient Should You Eat
Although calorie consumption is one of the most critical variables that determine whether you lose or gain weight, you must also take note of how much fat and protein you eat if you want to decrease your body fat % and maintain as much muscle mass as possible.
Lets take a quick look at the importance of each macronutrient and how to find your ideal intake for each one:
It’s Advertised As A Weight
In the world of weight-loss diets, low-carbohydrate, high-protein eating plans often grab attention. The Paleo, South Beach, and Atkins diets all fit into that category. They are sometimes referred to as ketogenic or “keto” diets.
But a true ketogenic diet is different. Unlike other low-carb diets, which focus on protein, a keto plan centers on fat, which supplies as much as 90% of daily calories. And it’s not the type of diet to try as an experiment.
“The keto diet is primarily used to help reduce the frequency of epileptic seizures in children. While it also has been tried for weight loss, only short-term results have been studied, and the results have been mixed. We don’t know if it works in the long term, nor whether it’s safe,” warns registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital.
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You Have A History Of Disordered Eating
Low-carb diets can also be problematic if you have a difficult relationship with food, including current or previous disordered eating habits.
These include feelings of anxiety about gaining weight and a compulsive need to monitor or limit food, as well as binge eating, emotional eating, or addictive eating behaviors.
Any diet that restricts what you can eat can be extremely triggering for anyone with these or other forms of disordered eating, which experts say can be risky if left untreated.
It’s best to seek professional support when considering a new diet.
What Does The Research Say
Of course, a ketogenic diet can benefit certain groups of people. Traditionally, a ketogenic diet has been used in the treatment of epilepsy in both children and adults to control epileptic conditions.
People with type 2 diabetes have shown improvement in biomarkers as well when placed on a well-managed ketogenic diet. One study showed that adults with type II diabetes that followed a ketogenic diet for 12 months lost more weight and were more likely to not need medications compared to a similar group of people following a moderate-carbohydrate diet.
The bottom line is that there is no one right diet for everyone. But, what works well for someone may not work well for you. Know your body and know what you can and cannot handle. You might also fare better on a low-carb diet than a ketogenic diet.
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Eat The Right Amount Of Keto
Your calorie consumption is the most important variable to be aware of when you are trying to lose or gain weight. If eating keto foods isnt getting you closer to the results you want, you may need to track how much you eat more precisely.
To illustrate the importance of calories, here are some principles behind dieting that have held true after a tremendous amount of scrutiny:
- When we eat fewer calories than we use throughout the day , we lose weight.
- When we eat more calories than we use throughout the day , we gain weight.
And the two previous statements hold true regardless of the fat and carb content of your diet .
If we follow the data further, we find that:
- Severely restricting calories will cause dramatic weight loss that increases the likelihood of hormonal issues and weight regain in the future.
- Being in an excessive calorie surplus will cause an increase in fat mass and health issues like heart disease and type 2 diabetes.
Altogether, we can conclude that if you want to gain or lose weight in the healthiest way possible slow and steady wins the race. In fact, research indicates that losing weight at a rate of 1 to 2 pounds per week is best.
How The Keto Diet May Help With Weight Loss
But the No. 1 reason people adopt the keto diet nowadays? Weight loss.
Initially, the weight loss comes from loss of water because you cut down on carbs in your diet and your body uses up the carbohydrates stored in the liver, which hold onto water. The diet results in further weight loss because it encourages you to load up on whole, high-fat foods, Nisevich Bede says.
By cutting carbs, youll also cut sugar and simple, refined carbohydrates, which means a steadier supply of energy. Once their bodies are used to the diet, The first thing people report is, Oh my gosh, I have this steady energy and I dont have the need to snack at 3 p.m. because my energy is waning, Nisevich Bede says. Research published in January 2015 in the journal Obesity Review showed that the keto diet may lead to fewer hunger pangs and a lower desire to eat.
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People With A History Of Gut Dysbiosis
A ketogenic diet has been shown to alter gut flora. Those with a history of gut or digestive issues need to be careful when following a ketogenic diet. The danger to this group of people is that a very low-carb diet will reduce the diversity of the gut microbiota.
One of the main issues with a keto diet and a maintaining a healthy gut environment is that our bodies need prebiotics. Prebiotics feed the healthy bacteria in our intestines. The concern around very low-carb diets is that there is not enough fiber from carbohydrate sources to feed the gut bacteria. Learn more about natural probiotic food sources and how to eat a low-histamine diet.
You’re Pregnant Or Nursing
When you’re pregnant or nursing, your body needs more nutrients to stay healthy and support your baby. The high-fat, low-carb keto diet has a high risk of causing changes that can cause harm.
It can invite anemia, dehydration and changes in your hormones. It can also make you constipated and can stunt your babys growth.
When you’re pregnant or nursing, you and your baby need more protein and fiber than the keto diet provides.
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What You Can’t Eat On The Keto Diet:
It’s a pretty exhaustive list, and probably includes some of your favorites: Bread, rice, pasta, fruit, corn, potatoes, beans, baked goods, sweets, juice, and beer all get the axe. Basically, you have to avoid most sugars and starches. Whole grains like oatmeal don’t even make the cut!
If you’re tempted to go keto, consult with your doctor before embarking on any extreme weight loss plan. While the ketogenic diet can include some healthful foods , many others get nixed .
*With additional reporting by Caroline Picard.
Is The Ketogenic Diet Safe Long
We still dont have enough long-term data to say that the keto diet is effective and safe over 20 to 30 years. But if youre overweight or diabetic, this diet can help get your system out of metabolic crisis and put it in a healthier state.
One thing I want to stress: Its vital to eat real, whole, fresh foods when youre on the keto diet. This includes non-starchy vegetables . Frozen food is OK but should not be processed.
So whether youre doing the keto diet, the Mediterranean diet or a low-fat diet, what matters most is the quality of the food you eat.
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What You Can Eat While On A Keto Diet
A Keto diet is very high in fat, moderate in protein, and very low in carbs. The Keto macros are as follows: 70% fats, 25% protein and 5% carbs. The total carbs should be below 35-50 grams and the net carbs should be 20-30 grams.
Foods allowed include leafy greens, above-ground veggies , meats , eggs, high fat dairy , nuts and seeds, avocadoes and berries , and fats .
Foods to be avoided include grains , sugar , high-carb fruits , tubers , fruit juices, desserts, processed foods and alcohol.
Keto diet has gained in popularity over the years as it results in rapid weight loss, yet it has several potential risks. Also, it’s hard to follow and stick to because it’s a radically different way of eating.
You Want To Lose Weight For Short
Low-carb diets can lead to weight loss, research suggests, since they can help to manage appetite and reduce sources of added calories such as sugar and refined grains.
But the primary benefit of keto is restoring metabolic health, improving insulin response, and reducing inflammation, Cucuzzella said.
“It’s not about losing weight, it’s about losing waist,” he said. “We want people to keep muscle and lose visceral fat around the organs that causes inflammation. Losing inches off your waist means you’re successfully using fat as fuel.”
And while weight-loss diets work by restricting calories, Cucuzzella said that could backfire if you’re doing keto for the first time, making it tougher to transition to burning fat for fuel if you aren’t eating enough overall.
Finally, a significant amount of the quick weight loss that people can have on short-term keto diets is water, and those pounds can return when you reintroduce carbs into your diet.
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Less Muscle Mass Decreased Metabolism
Another consequence of keto-related weight changes can be a loss of muscle mass, says Kizerespecially if youre eating much more fat than protein. Youll lose weight, but it might actually be a lot of muscle, she says, and because muscle burns more calories than fat, that will affect your metabolism.
When a person goes off the ketogenic diet and regains much of their original weight, its often not in the same proportions, says Kizer: Instead of regaining lean muscle, youre likely to regain fat. Now youre back to your starting weight, but you no longer have the muscle mass to burn the calories that you did before, she says. That can have lasting effects on your resting metabolic rate, and on your weight long-term.