The Hyped Ketogenic Diet
The keto diet, also known as the ketogenic diet, is a
low-carb, high-fat diet that has gained popularity in recent years. The goal of
the keto diet is to put your body in a state of ketosis, where it burns fat for
fuel instead of carbohydrates.
The keto diet typically involves reducing carbohydrate
intake to below 50 grams per day and increasing fat intake to around 70% of
total calories. Protein intake is generally moderate, around 20% of total
calories. By limiting carbohydrates, the body is forced to burn fat for energy
instead of glucose from carbs.
Benefits of the keto diet include weight loss, improved
blood sugar control, increased energy, and better mental clarity. Research has
also shown that the keto diet may help reduce inflammation, lower blood
pressure, and improve cholesterol levels.
However, the keto diet is not without its potential
drawbacks. Some people experience side effects such as nausea, constipation,
and bad breath when they first start the diet. It can also be challenging to
stick to a high-fat, low-carb diet over the long term.
Additionally, because the keto diet restricts many healthy
foods such as fruits, whole grains, and legumes, it may be deficient in certain
nutrients such as fiber, vitamins, and minerals. It is important to work with a
healthcare provider or registered dietitian to ensure that you are meeting your
nutritional needs on the keto diet.
Overall, the keto diet can be a useful tool for weight loss
and improving certain health markers. However, it may not be appropriate for
everyone and should be approached with caution. It is important to consult with
a healthcare professional before starting any new diet or exercise program.
Followers of the keto diet are required to eat fat at every meal due to the diet's high fat requirements. That may equate to 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein in a 2,000 calorie diet. The precise ratio, however, will depend on your unique requirements. The ketogenic diet permits certain healthful unsaturated fats, such as those found in olive oil, avocados, tofu, nuts (walnuts, almonds), and seeds. However, substantial doses of saturated fats from oils (palm, coconut), lard, butter, and cocoa butter are recommended. The keto diet includes protein, but it usually doesn't distinguish between forms of protein that are heavy in saturated fat, including bacon, pig, and cattle, and sources of protein that are lean.
ReplyDeleteThe diet is incredibly strict and hard to follow; one baked potato and one piece of bread can provide all the carbs needed for the day. Although many people find this discouraging, Chicago-based dietitian Christy Brissette, RD, adds that many of her patients like the strictness of the diet. According to her, "some of my clients feel that the keto diet works for them because it has easy-to-understand rules and doesn't require calorie counting." "They believe they have rigid guidelines that can eliminate uncertainty from dieting."
ReplyDelete