What is Ketogenic Diet?
Keto diet is a high-fat, low-carb diet. Keto diet, unlike other diets, places emphasis on eating more fat (healthy fat), than anything else. For keto diet plan, your meals are going to be loaded with fish, avocados, high-fat dairy, eggs, nuts and seafood.
Toronto-based nutritionist, Abyy Langer, RD says;
“The ketogenic diet is a way of eating that’s very high in fat (around 80 percent), moderate protein (around 15 percent), and low-carb (around 5 percent). When a person eats this way, it puts them into a state of ketosis, which means that they’re burning fat instead of carbs for energy.”
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How does Ketosis work?
Keto diet is all about low carb intake. Carbohydrates are the primary source of energy for the body, so when those levels drop, it has to turn to fat instead for energy. Fat is broken down into ketones (byproduct of fat metabolism). The body then uses these ketones for fuel instead of carbohydrate.
Are there any hitches to going keto?
According to researchers, if you can stick with the high-fat, low-carb routine, you may experience benefits like weight loss, a reduced risk of Type 2 diabetes and heart disease. Ketogenic diet could also be an effective form of treatment for some cancer patients. This is because cancer cells require carbohydrate to survive. Those with neurological disorders like Parkinson’s and Alzheimer’s diseases can equally benefit from keto diet.
That said, the diet is incredibly restrictive. “It can be really challenging to sustain for the long-term. Also, eating 80 percent fat can tempt people to consume a lot of saturated fat,” Langer says. “Although there are conflicting reports on this, saturated fats haven’t been vindicated in terms of health. Eating a diet full of bacon and cheese really isn’t recommended.”
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In terms of variety, keto diet is limited. This may be the only downside. Followers cut out most fruit, starchy vegetables, legumes, and grains — all healthy foods that contain vitamins and minerals,” Langer says. “If you’re a vegetarian, you’re going to be eating a ton of nuts for protein.”
If you want to give keto diet a try, you only have to focus on ensuring you’re getting your fat from quality sources. You also have to limit consumption of cheese and bacon.
“Make sure to get most of your fat from healthy sources, like salmon, avocados, and nuts. And take a multivitamin. Remember that keto isn’t for everyone, and ask your doctor before you switch over, especially if you’re diabetic or have other health issues.”