To Keto, or Not to Keto?
Embarking on
healthy eating or weight loss regimen can be a minefield. There's so much
information out there online! It can be hard to know which option is best for
you when you're being bombarded with conflicting information about which diet
regime is the one.
One diet that has
seen a massive surge in interest over the last few years is the ketogenic, or
‘keto' diet. Due to its slightly unorthodox nature – it involves eating large
amounts of fat – keto has occasionally been viewed as dangerous or unhealthy,
but generally, the opposite is true.
But then, what is keto? Check out the site for in-depth info.
The Lowdown
Put simply, keto is
a diet that's high in fat and protein, and low in carbohydrates. Think of the
Atkins Diet, but slightly more refined. Eating fewer carbohydrates means the
body must look elsewhere for energy, and it begins to burn fat and ketones.
Like most diets,
keto isn't ‘one size fits all' and there are several versions to choose from.
The standard version is usually 75% fat, 20% protein, and just 5%
carbohydrates; that's around 50 grams of carbohydrates a day or a couple of
potatoes in real terms. Many people choose to limit themselves to 20 grams per
day to ensure they get into ketosis.
Ketosis is the
process where the body burns fat for energy instead of carbohydrates; fat is
converted to ketones, which are then used by the body as fuel. Ketones can even
fuel the brain, which cannot be directly fuelled by fat – and is generally very
hungry!
Studies have shown
keto to provide numerous benefits, including lowered blood sugar and insulin
levels. It can be an excellent option for anyone who is overweight, suffering
from Type 2 diabetes, or struggling with their metabolic health.
There are a few groups of people who should be careful of following a keto diet - those with pre-existing liver, kidney, or pancreas conditions, breastfeeding mothers, or those with Type 1 diabetes.
There are a few groups of people who should be careful of following a keto diet - those with pre-existing liver, kidney, or pancreas conditions, breastfeeding mothers, or those with Type 1 diabetes.
The diet also
allows for a much higher protein intake than standard low-fat diets, so you can
lose weight without having to feel hungry all the time! High protein intake and
ketone levels also help to minimize muscle loss, which can occur during any
standard diet.
Key Ingredients of
a Keto Diet
What exactly should
you be eating? Essential keto foods include:
Eggs
Meat, poultry,
seafood
Olive oil
Dark chocolate
Dairy with high-fat
content (milk, cheese, cream)
Alliums (garlic,
onion, leek)
Cruciferous
vegetables (broccoli, kale, cauliflower)
Nuts and seeds
Coconut oil
Berries
Don't worry, bread
fans – you can introduce carbs back into your diet eventually! Once you've
given your body a few months to adjust to keto, the occasional carb-heavy treat
on special occasions is fine.
Just make sure to hop back on the diet afterwards. As with any diet, keto will probably only work for you if you stick with it, and consistently maintain your recommended intakes.
Just make sure to hop back on the diet afterwards. As with any diet, keto will probably only work for you if you stick with it, and consistently maintain your recommended intakes.
As always, you
should consult a doctor or physician before starting any new diet. Good luck. Check out more keto recipes here!
currently I'm doing Intermittent Fasting
ReplyDeletedon't have guts to do keto yet