Has anyone tried a Keto Diet...I'd last an hour or two...ha ha!

Good morning everyone,

Is it only me or have the mornings felt a bit cooler the past couple of days? The middle of the day was as scorchingly hot as it has been for the past month or so, but my ride to and from work has been bearable. Don't expect it to get any cooler as daytime highs will continue to hover in the low to mid 30s for the foreseeable future.

The ketogenic diet (or keto diet, for short) is a low-carb, high-fat diet that offers many health benefits.

In fact, numerous studies show that this type of diet can help you lose weight and improve your health.

Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer's disease.

Here is a detailed beginner's guide to the keto diet.

Low Carb Foods

The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits.

Summary The keto diet is a low-carb, high-fat diet. It lowers blood sugar and insulin levels, and shifts the body’s metabolism away from carbs and towards fat and ketones.

A ketogenic diet is an effective way to lose weight and lower risk factors for disease.

In fact, research shows that the ketogenic diet is far superior to the often recommended low-fat diet.

What's more, the diet is so filling that you can lose weight without counting calories or tracking your food intake.

One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved.

Another study found that people on the ketogenic diet lost 3 times more weight than those on the diet recommended by Diabetes UK .

There are several reasons why a ketogenic diet is superior to a low-fat diet, including the increased protein intake, which provides numerous benefits.

The increased ketones, lower blood sugar levels and improved insulin sensitivity may also play a key role.

SummaryA ketogenic diet can help you lose much more weight than a low-fat diet. This often happens without hunger.

The ketogenic diet actually originated as a tool for treating neurological diseases such as epilepsy.

Studies have now shown that the diet can have benefits for a wide variety of different health conditions:

  • Heart disease: The ketogenic diet can improve risk factors like body fat, HDL cholesterol levels, blood pressure and blood sugar.
  • Cancer: The diet is currently being used to treat several types of cancer and slow tumor growth.
  • Alzheimer's disease: The keto diet may reduce symptoms of Alzheimer's disease and slow its progression.
  • Epilepsy: Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children.
  • Parkinson's disease: One study found that the diet helped improve symptoms of Parkinson's disease.
  • Acne: Lower insulin levels and eating less sugar or processed foods may help improve acne.

However, keep in mind that research into many of these areas is far from conclusive.

Summary A ketogenic diet may provide many health benefits, especially with metabolic, neurological or insulin-related diseases.

Any food that is high in carbs should be limited.

Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:

  • Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
  • Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
  • Fruit: All fruit, except small portions of berries like strawberries.
  • Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
  • Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
  • Low-fat or diet products: These are highly processed and often high in carbs.
  • Some condiments or sauces: These often contain sugar and unhealthy fat.
  • Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
  • Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.
  • Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
Summary Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice and even most fruits.

You should base the majority of your meals around these foods:

  • Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
  • Fatty fish: Such as salmon, trout, tuna and mackerel.
  • Eggs: Look for free range or omega-3 whole eggs.
  • Butter and cream: Look for grass-fed when possible.
  • Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
  • Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
  • Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
  • Avocados: Whole avocados or freshly made guacamole.
  • Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
  • Condiments: You can use salt, pepper and various healthy herbs and spices.

It is best to base your diet mostly on whole, single-ingredient foods.

Summary Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and plenty of low-carb veggies.

Although the ketogenic diet is safe for healthy people, there may be some initial side effects while your body adapts.

This is often referred to as the keto flu and is usually over within a few days.

Keto flu includes poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort and decreased exercise performance.

To minimize this, you can try a regular low-carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs.

A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements can help.

For minerals, try taking 3,000–4,000 mg of sodium, 1,000 mg of potassium and 300 mg of magnesium per day to minimize side effects.

At least in the beginning, it is important to eat until you’re full and avoid restricting calories too much. Usually, a ketogenic diet causes weight loss without intentional calorie restriction.

Summary Many of the side effects of starting a ketogenic diet can be limited. Easing into the diet and taking mineral supplements can help.

A ketogenic diet can be great for people who are overweight, diabetic or looking to improve their metabolic health.

It may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight.

What do you think? Sound tempting? As long as I'm running, it wouldn't work for me, but if I ever give up running it might be worth giving a shot...

Have a great day!

Post a comment

Private comment

最新記事
最新コメント
最新トラックバック
月別アーカイブ
カテゴリ
Visitors
検索フォーム
リンク
QRコード
QRコード
RSSリンクの表示