[vc_row css=».vc_custom_1547571751104{padding-top: 40px !important;padding-bottom: 40px !important;}»][vc_column][vc_column_text]The Basic- What is the Keto Diet?
- High fat 🧀🥓🥑 (65-75% of foods)- main fuel.
- Very low carbs 🍑🥐🍞🌽 (<5% of foods).
- Moderate protein 🥩🍗🍤 (15-20% of foods)- some people eat more.
- Allowed: meat, eggs, cheese, fish, butter, mayonnaise, seafood, game meats, pork, poultry, oils, nuts, seeds, full fat Greek yogurt, cream, fruits (raspberries, blueberries, blackberries- small amounts), mushrooms, avocado and non-starchy green veggies.
- Not allowed 🛑: Starchy veggies, most fruits, grains, beans and legumes, rice, sweets and milk.
- Common Snacks 🥜: nuts and seeds.
What is Ketosis? 🤷♀️
It’s when fat is used as a main source of energy instead of glucose – as a result of low carb diets or when your body is in starvation. When our insulin levels drop fat is released from our cells and liver converts it to ketones which is used as energy.
The Pros 🙂:
- Yes, you will lose weight– you are practically eliminating a major food group (carbs)- so less options to choose from.
- Rapid weight loss (due to the loss of 💦 water weight).
- Hunger hormone (Ghrelin) suppressed- appetite decreases 😄.
- Supporting evidence that Keto Diet is effective in reducing seizure episodes.
- Promising effects in the treatment of certain cancers in conjunction with chemotherapy.
- Research supporting possible improved cognitive function for Alzheimer’s.
- Research suggests possible reduction in cognitive and motor Parkinson’s symptoms.
- Research interventions show that low carbohydrate diets may be effective at improving blood glucose control.
- Research supports reductions in triglycerides, LDL (bad cholesterol) and increase in HDL (good cholesterol) with weight lost.
The Cons ☹️:
- Long-term carbohydrate restriction diets may result in fast short-term weight loss; but most people gain it all back in the long term 😭.
- Loss of muscle mass– when we skip the carbs muscle glycogen stores get depleted; muscle building hindered.
- High intensity training is affected because depleted glycogen stores result in insufficient energy.
- Ketosis causes us to feel flu like symptoms (brain fog, nausea 🤢, fatigue 😴, headaches and poor endurance)- until adaptation occurs.
- Ketosis is a byproduct of fat metabolism- results in bad breath/sweat/ pee.
- Constipation is a consequence of lack of fiber rich foods (grains, fruits and certain veggies).
- Over time the Keto Diet May result in high cholesterol and triglycerides levels.
- Mineral deficiencies due to dietary restriction of many foods.
👩🏻⚖️ So What’s the Ruling with the Keto Diet? 📐
A good dietitian 👩🏻💼 will always tell you that the best diet is the one that works for YOU 😃! This is a reality. I can agree or disagree with the Keto Diet for multiple reasons – but that’s not the point.
If you can Feel good 💪 and follow the Keto Diet without Yo-yo dieting; then by all means keep at it.
But my experience shows once and again that people do lose weight with this diet; but then very quickly gain it back 🤦♀️.
Why? 🤷♀️
When you go back to eating carbohydrates 🥧🍚🥟🍐🍓🥔- your metabolism isn’t utilizing carbohydrates effectively- as the main source of energy, resulting in weight gain from excess fat stores.
A basic rule of thumb, if an entire food group is cut out– raise your RED flag 🚩. Restrictive diets in nature are hard to sustain long term🙅🏻♀️. What we strive for as dietitians is to teach you how to eat so you can continue to be successful long term.
But if there is ONE thing that stirs me away from this diet is this… The hardest part about losing weight is keeping the weight lost off; so why stick to a plan that is restrictive 😩 in nature and difficult to sustain long term given that most keto followers regain the weight back.
Bottom line – yes you will be successful at losing weight with the Keto Diet; but what’s the point when the main objective which is keeping the weight off is very challenging with this dietary plan.
My recommendation- follow a plan that incorporates ALL food groups and LEARN how to achieve BALANCE 🧘♀️. I am happy to help you find your way…
❤️With LOVE❤️
Your Dietitian [/vc_column_text][/vc_column][/vc_row]