Product Review of the The ketogenic diet is a low-carb, high-fat diet. Keto Diet.

Product Review of the ketogenic diet is a low-carb, high-fat diet.

Overview

The ketogenic diet is a low-carb, high-fat diet that aims to send the body into a state of ketosis by using a very strict low-carb diet. This umbrella term can include diets such as the Atkins diet, Dukan diet, and LCHF (low carb, high fat) diets such as the banting diet, although the ratios of fat, protein, and carbs and other specific features of each diet (e.g., ‘phases’) can vary.

Under normal circumstances, our body uses glucose from carbohydrate foods for energy. In the absence of glucose, a process called ketosis occurs. This is a state in which the body burns fats instead of carbohydrates as its main fuel source. When we don’t eat carbs, the liver breaks down fat stores to produce energy. This energy is in the form of (and creates) molecules called ketones.

Ketogenic diets were originally developed to treat epilepsy in children as it appears to reduce the frequency of seizures. It should be noted that using the diet in this context should not be attempted without the supervision of a specialized doctor. From these medical origins, the diet was picked up by the mainstream media and marketed as a weight loss regime.

Foods that are generally allowed on a ketogenic diet include high-fat meats, fish, oils, nuts, high-fat dairy such as cheese, and low-carb vegetables such as leafy greens. Unsurprisingly, reducing carb levels means cutting out bread, pasta, rice, and most conventional baked goods. However, achieving such low levels of carbs also means skipping legumes, root vegetables, most fruits, and starchy veggies, such as potatoes.

If you are interested in trying out the ketogenic diet, BBC Good Food offers a free 7-day healthy diet plan with meat eaters, vegetarian, or vegan meal plans. You can also check out some of their delicious ketogenic diet recipes from keto breakfasts to keto dinners.

Benefits of a ketogenic diet

The ketogenic diet has been associated with several health benefits. Here are some of the benefits that have been reported:

Weight loss: The ketogenic diet can help you lose weight by converting your body from a carb-heavy, carb-burning diet to a fat-heavy, fat-burning diet. This diet is high in fat, moderate in protein, and very low in carbs, which curbs your appetite and allows you to eat until you’re satiated.
Reduced appetite: The ketogenic diet can help you feel satisfied for a long time without feeling food crashes and carb cravings.
Reduced inflammation: The ketogenic diet has been shown to reduce inflammation, which is a risk factor for many chronic diseases.
Improved cardiovascular health: The ketogenic diet has been shown to improve several risk factors for heart disease, including HDL (good) cholesterol levels, blood pressure, and blood sugar.
Reduced risk of certain cancers: The ketogenic diet has been shown to reduce the risk of certain cancers, including brain cancer and certain types of breast cancer.
Reduced risk of seizures: The ketogenic diet was originally developed to treat epilepsy in children as it appears to reduce the frequency of seizures. However, using the diet in this context should not be attempted without the supervision of a specialized doctor.
Improved cognitive function: The ketogenic diet has been shown to improve cognitive function in people with Alzheimer’s disease and Parkinson’s disease.
Reduced risk of type 2 diabetes: The ketogenic diet has been shown to reduce blood sugar levels and improve insulin sensitivity, which can help reduce the risk of type 2 diabetes.

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Foods to avoid on a ketogenic diet

When following a ketogenic diet, it’s important to avoid or limit certain foods that are high in carbohydrates. Here are some foods you should avoid or reduce portion sizes of:

Refined carbs: Foods like white bread, pasta, rice, and pastries are high in carbs and can prevent you from achieving a ketogenic state. Instead, you can try mashed or riced cauliflower as a substitute or experiment with low-carb bread made from eggs, nuts, and seeds.
Beer and mixed drinks: Beer, liqueurs, and mixed liquor-based drinks have a high carb content and low nutrient count, making them foods to avoid on a keto diet. Instead, you can opt for lower-carb drinks like dry red or white wine or hard liquor, which provide around 5 grams of carbs or less per standard serving.

These are just a couple of examples, and there are more foods to avoid or limit on a ketogenic diet. For a more comprehensive list, you can refer to the resources below:

Remember, it’s always a good idea to consult with a healthcare professional or registered dietitian before making any significant changes to your diet.

Foods to eat on a ketogenic diet.

When following a ketogenic diet, you can enjoy a variety of foods that are low in carbohydrates and high in healthy fats. Here are some examples of foods that are generally allowed on a ketogenic diet:

Animal proteins: Fish, shellfish, meat, and poultry are keto-friendly options. Fish like salmon and other fatty fish are not only nearly carb-free but also rich in B vitamins, potassium, and selenium. Meat and poultry are considered staple foods on the keto diet. They contain no carbs and are rich in B vitamins, minerals, and high-quality protein. Eggs are also an excellent protein source and low in carbs.
Dairy and dairy alternatives: Many types of cheese are low in carbs and high in fat, making them suitable for a ketogenic diet. Full-fat dairy products like Greek yogurt are also keto-friendly.
Vegetables: Low-carb vegetables such as leafy greens (e.g., spinach, kale, lettuce), broccoli, cauliflower, zucchini, and bell peppers can be included in a ketogenic diet.
Fats and oils: Healthy fats like olive oil, coconut oil, avocado oil, and butter can be used for cooking and flavouring meals.
Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and other nuts and seeds are low in carbs and high in healthy fats.
Beverages: Water, tea, and coffee are carb-free and can be consumed on a ketogenic diet.

It’s important to note that the specific foods and quantities may vary depending on the type of ketogenic diet you follow and your individual dietary needs. For more information and recipe ideas, you can refer to resources like Healthline.

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How long to see results on keto diet?

The time it takes to see results on a ketogenic diet can vary from person to person. If you follow the diet correctly, you may start noticing visible weight loss within one week. Most of the initial weight loss will be due to water weight, glycogen, and some fat. On average, you can expect to lose around 2 to 10 pounds after 7 days and 4 to 10 pounds after a month. After the first month, the rate of weight loss typically slows down to an average of 1-2 pounds per week.

It’s important to note that the initial rapid weight loss is often attributed to the body shedding water weight as it depletes its glycogen stores. As you continue with the ketogenic diet, your body enters a state of ketosis, where it primarily burns fat for energy instead of carbohydrates. This transition can take about a week of following the diet religiously.

Remember, individual results may vary depending on factors such as metabolism, physical activity level, age, and adherence to the diet. It’s always a good idea to consult with a healthcare professional or registered dietitian before making any significant changes to your diet.

Common side effects of a ketogenic diet

When following a ketogenic diet, some people may experience temporary side effects, commonly known as keto flu.

These side effects can include symptoms such as:

Insomnia
Fatigue
Nausea and vomiting
Endurance issues when exercising
Headaches
Constipation
Dizziness

Most people find that these symptoms improve within a few days to a few weeks. Drinking enough fluids and electrolytes may help ease the symptoms. If the symptoms persist or worsen, it is advisable to consult with a healthcare professional.

In the long term, the potential risks of any restrictive diet, including the ketogenic diet, may include vitamin or mineral deficiencies. It is important to monitor your carbohydrate intake from all potential sources, including fruits, vegetables, and whole grains.

Please note that the information provided here is not exhaustive, and it’s always a good idea to consult with a healthcare professional or registered dietitian before making any significant changes to your diet.