Is the Keto Diet Healthy? When everyone – not just celebrities – appears to be following a ketogenic diet, you want to know if this will work for you. The so-called keto diet is a moderate-protein and low-carb diet plan. But while people say you can eat all the butter and bacon you want, is this true or healthy to follow a keto diet? Is the keto diet the best way to lose weight? Can it cause more problems than it solves?
Here are 13 Burning questions answered about the “Keto Diet”.
Is the Keto Diet Healthy?
The first question first, Is the Keto Diet Healthy? In past, the keto diet was used to control seizures in people with epilepsy. But today, the Keto Diet is a trend. And many people use it for weight loss. Eating high levels of saturated fat may pose a risk to heart health in the long run, And in the short term, severely low-carb diets may come with unpleasant side effects, such as constipation and headache. Given the restricted nature of keto, (it kills most fruits, dairy products, whole grains, and many vegetables and legumes), it may also fall short of certain nutrients, such as fibre.
Is the Keto Diet Safe to Follow?
Although a very rich fat diet can seem like a radical way to eat, the research that looked at the keto diet did not show any real negative consequences when done in the short term.
It is hard to say categorically that either the keto diet is safe or not. And it is also largely dependent on the types of foods you eat on the keto diet. (For example, olive oil is a healthier option than butter, similarly, salmon is healthier than bacon.) However, proper dieting of keto, especially with the help of a medical professional, should reduce negative health effects.
Is Ketosis Bad?
Ketosis is when your body turns into a fat-burning state and breaks down fats into ketone bodies that are used as energy. Beyond the keto flu, several studies have shown that entering ketosis through the diet has no real negative results in the short term.
But long-term studies are needed to truly assess impact. The bottom line: putting your body in a keto for a limited time is likely not harmful.
How Many Carbs Do You Eat on a Keto Diet?
The keto diet generally consists of 70 to 75 percent of fats, 20 to 25 percent of protein and 5 to 10 percent of carbohydrates. The exact number of grams (grams) of carbohydrates varies for everyone but generally ranges from 20 to 50 grams per day. Many people on a keto diet count “net carbs”, which is total carbohydrates minus fibre. Fibres are not counted in total carbohydrates, because they are not digested. Either way, this number of carbohydrates is very low and requires careful planning. Eating a little bit of starchy fruit or vegetables, sugary foods or whole grains can easily disturb your ketosis.
How Much Weight Can You Lose on the Keto Diet?
There is no doubt that a ketogenic diet may help stimulate weight loss – and it is easy to find anecdotal reports of radical shifts. Many people lost a lot of weight on the keto diet, they were obese when starting and had a lot of fat to lose. These individuals have somewhat radical transformations.
In a study published in the Journal of Clinical Endocrinology, 20 obese people who had followed a very low diet of keto for four months lost an average of 44 lbs (lbs), mainly from the body and visceral fat. In another study published, normal-weight adults who followed a restricted-keto diet without energy (calories) for six weeks lost about 4 pounds in both fat and lean body mass.
But long-term studies show that there is not much difference in weight loss between keto and other diets. A meta-analysis published in BMJ adults on a ketogenic diet (eating less than 50 grams of carbohydrates) compared with those on a traditional low-fat diet. After at least a year, those who were following the keto diet lost two extra pounds compared to the group that lowered fat.
What Fruits Are Keto Friendly?
Fruit, in general, is not the mainstay of the keto diet. With lots of natural sugar, the fruit generally has a lot of carbohydrates to include. But you can get small amounts of low-carb fruits, such as berries, avocado, and coconut. Here’s what would fit with a keto:
- Berries: 3 g of net carbohydrates per half-cup.
- Strawberry: 2 g net carbs per half-cup slices.
- Blueberries: 4 g of pure carbs per ¼ cup.
- Blackberries: 3 g net carbs per half-cup.
- Chopped Coconut: 2.5 g net carbs per half-cup.
- Avocado: 3 g net carbs per cup, cubes.
Can I Eat Snacks Like Popcorn, Oatmeal, and Yogurt on Keto?
Unfortunately, foods that are high in carbohydrates such as popcorn or oats will not match the keto diet. One cup of pop-up popcorn contains 5g of pure carbs, which maybe half of the carbohydrate serving throughout the day. It is also worth noting that a cup of popcorn is not a big meal; it contains only 30 calories and does not contain fat, so it will not be full. Oats probably don’t work either. About ¼ cup of regular dried oats contains 12 grams of pure carbs for 77 calories and only 1 gram of fat.
As for yoghurt, it depends on the type you choose and whether it is compatible with the keto. For example, about half a 7-ounce container of Greek yoghurt contains 5 percent of regular milk fat which contains 3 g of carbohydrates. Remember to choose regular versions because the flavour will add more sugar (and therefore more carbohydrates).
Keto-compatible snacks include the best nuts (1 ounce of almonds contain 3 g of pure carbs), seeds (½ cup of sunflower seeds contain 3 g of pure carbs), and small amounts of low-carb fruits such as berries. Spastic beef and non-messy vegetables like broccoli and cucumbers are other options for snacks on keto.
Should I Be Concerned About the Keto Flu?
If you are interested in the keto diet, you may have read about keto flu, which is an unpleasant side effect. The keto flu is definitely real. Your body works well on carbohydrates – that’s what it was designed for. When it turns into a fat-burning, it becomes less energy efficient. In keto, you have less energy available and you may feel sick and slow as if you had the flu. As your body naturally adapts to this new method of drawing energy, you will emerge from it. This may take up to two weeks.
Will the Keto Diet Give Me Kidney Stones?
The development of kidney stones is a concern if you switch to a diet with more protein. (Although the keto diet is again a moderate protein diet.) Consuming high levels of red meat and not drinking too much water may make the stones more likely. In the keto diet, you need to stay hydrated and replenish minerals like sodium, potassium, magnesium, and calcium). If not, it may increase the risk of side effects such as stones.
Previous research gives a small overview of the possibility of stone injury. A study published in the journal Child Neurology on children using the keto diet to control epilepsy found that about 1 in 15 of the advanced kidney stones. Although oral potassium citrate supplementation reduced this risk. Talk to your doctor if you have risk factors, such as a family or a personal history of stones. Ask him about any precautions you should take when following a keto diet.
How Long Do You Need to Stay on the Keto Diet to Lose Weight?
Many people report losing weight fast on a keto diet. Research in the journal Clinical Endocrinology found that overweight people lost an average of 44 pounds over four months when following a very low-calorie diet. Do not spend more than 12 weeks on ketosis due to the uncertainty of its long-term risk of nutritional deficiency.
When people go into a keto diet and start to incorporate more carbohydrates into their day, they tend to regain some weight during this adjustment period. They will also regain all the weight they lost, and possibly more if they return to pre-keto ways to eat after feeling deprived in the plan.
How Will the Keto Diet Affect Your Cholesterol Levels?
The interesting thing about the keto diet is that it often leads to weight loss, which can improve blood fat levels per se. At the same time, you may consume more saturated fats than ever before, in the form of butter, bacon, cream and coconut oil.
We have long been warned that eating excess saturated fat can raise cholesterol and thus put us at risk of heart disease. For this reason, many experts are concerned that increased fat intake may be particularly harmful to people who already have heart disease or have risk factors for it.
A study of obese patients on a keto diet found that after 24 weeks, total LDL cholesterol decreased and HDL good cholesterol increased. This can reflect the fact that any weight loss, regardless of how it is achieved, tends to lower cholesterol. As we mentioned earlier, people with risk factors for heart disease need to consult their physicians before trying to follow a keto diet. Research linked, as in this study in the British Journal of Nutrition in April 2013, that the diet is low in carbohydrates but contains a high percentage of fats, proteins and weak arteries in those who are at risk of developing cardiovascular diseases.
What may come up with this is the type of fat you consume in keto. A meta-review and meta-analysis in the issue of the Journal of the Academy of Nutrition and Dietetics considered the effect of a low-fat versus low-carb diet on blood lipids. While eating less saturated fat was associated with lower cholesterol levels, eating more monounsaturated fats (such as olive oil or avocado) in the context of a high-fat diet was associated with increased levels of HDL cholesterol.
How Much Protein Will You Eat on the Keto Diet?
The usual keto diet may include 20 to 25 percent of the calories coming from protein. One common misconception is that this diet has a high protein content, where it is a moderate-protein diet. Many proteins can be converted and broken down as sugar for use as an energy source.
However, you don’t want to cut protein much. You want to be able to stay in the ketosis without sacrificing the lean body mass [muscles] if you lose weight. This can loosely equal 1.2 to 1.5 g of protein per kilogram of body weight. (The current recommended daily allowance is 0.8 grams per kilogram of body weight, according to Harvard Health Publishing, so in the case of keto, it is much more.) Therefore, a woman weighing 140 pounds might aim for 76 to 95 grams per day. For reference, the 3.5-ounce skinned chicken breast provides 31 grams of protein.
One of the best sources of protein in the keto system is fatty fish (like salmon or mackerel), as it provides a source of heart-healthy protein and omega-3 fatty acids. Eggs are another good option. There is 6 grams protein and 5 grams of fat present in one large egg contains.
While the keto diet may focus on fat, this does not mean that you should eat bacon and sausage throughout the day. There is room for lean proteins like chicken or cod. Just remember to add fat (for example, roasting chicken with olive oil) to these low-fat sources. Many cuts of beef are also considered lean or extra lean because they contain 10 g or less of total fat, plus a modest amount of saturated fat (4.5 or 2 g or less, respectively). These include eye of round roast and steak, sirloin tip side steak, top round roast and steak, bottom round roast and steak, and top sirloin steak.
Can the Keto Diet Reverse Type 2 Diabetes?
Although counting carbohydrates is not the first tool to help someone control insulin, distributing carbohydrates evenly throughout the day may be easier to stick to – it’s not off the table, especially with stronger emerging research.
That’s right: Some preliminary research suggests that keto may be a good approach for some people with type 2 diabetes. For example, a small study in the Journal of Internet Medical Research has randomly distributed overweight adults with diabetes from Type 2 into two groups: one group consumed a keto diet and a control group that consumed a low-fat diet recommended by the American Diabetes Association. After 32 weeks, the keto group experienced a decrease in A1C (an average glycemic measure over three months) compared to the control group, and reduced half of the A1C to less than 6.5 percent (less than 5.7 percent considered normal). The keto group also lost 28 pounds, compared to about 7 pounds for the control group.
But long-term studies are needed. Keto can pose health risks for people with diabetes, especially if you follow it without supervision by a medical professional. More importantly, anyone taking drugs to reduce blood sugar or using insulin must realize that cutting carbohydrates significantly, as they should do with keto, can lead to a serious drop in blood sugar, as research shows. This untreated condition, called hypoglycemia, may lead to seizures, unconsciousness, and blurred vision. (Experts warn that type 1 diabetics should not try a keto diet.)
Be sure to work with your doctor if you have type 2 diabetes, and manage your expectations. Ask your doctor the same question that Is the Keto Diet Healthy for you to follow of not. Not only is there no consensus on whether keto is an effective diet approach for diabetes, but according to research published in the European Journal of Nutrition, it’s also tough to stick with. Keep in mind that type 2 diabetes cannot be reversed, but it can be put into remission.
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