Hey everyone, happy Monday! Today we are learning about the famous keto diet. The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets.
What foods can you eat?
You can eat nuts, seeds, full-fat cheese and other dairy products, plain Greek yogurt, non starchy and fibrous vegetables, oils, along with smaller amounts of meats, eggs and fish, become keto diet mainstays.
You’ll need to sharply limit carbohydrates, including bread and baked goods, sweets, pasta, breakfast cereals, starchy vegetables like potatoes, sweet potatoes, corn and peas, beans, fruit, and beer.
Thirsty? Reach for the water bottle, or enjoy some sparking water. Unsweetened coffee and tea also are allowed. Minimize alcohol intake; if you do drink, choose low-carb options (vodka, tequila) and soda water as a mixer.
Dose it work for weight loss?
In simpler terms the answer is yes but there are a few things you should know first.Many people have said that adhering to low- or very-low-carbohydrate ketogenic diets helps people lose weight. However, long term there is little difference between a keto diet and a higher carbohydrate diet.
The negative side
The keto diet could cause lower blood pressure, constipation, nutrient deficiencies, and gout. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.
Other potential risks of a high fat, high protein diet include:
hepatic steatosis (fatty liver)
hypoproteinemia, or low levels of protein in the blood
People can reduce the potential risks of the keto diet by:
ensuring that they get enough vitamins and minerals from their food
eating more healthful fats, such as olive oil, oily fish, and avocados, than saturated fats
avoiding processed foods that contain saturated fat
reintroducing some carbohydrates slowly once they reach a moderate weight, if weight loss is their goal
Keto pancakes / waffles
Always talk to a doctor or dietitian before significantly restricting their diet in any way.