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KETO DIET

 

WHAT IS THE KETO DIET?

What is the Keto diet? The Keto diet is an extremely low-carb, high-fat diet (with similarities to Atkins and other low-carb diets). In the Keto diet, you are replacing your carbohydrates with high-fat foods. Sound like a counterintuitive approach to weight-loss? Let's dig deeper. 

Your body naturally uses carbohydrates as it's main fuel source. However, when carb intake is significantly reduced, your body goes into a metabolic state known as "ketosis." Once in ketosis, your body begins to burns fat for it's energy source, which can lead to fat and weight loss.

WHAT DO YOU EAT ON THE KETO DIET?

This is what to eat on the Keto diet:

  • Low-carb Vegetables

  • Avocados

  • Nuts and seeds

  • Meat

  • Fish (fatty/ rich in omega-3 like salmon, mackerel, tuna, trout)

  • Eggs

  • Healthy oils (olive oil, coconut oil, avocado oil)

  • Cheese (unprocessed), butter and cream 

  • Salt, pepper, spices & herbs

WHAT DO YOU AVOID ON THE KETO DIET?

This is what not to eat on the Keto diet:

  • Grains or starches (bread, pasta, rice, cereal)

  • Legumes (beans, lentils, peanuts and peas)

  • Root vegetables and tubers

  • Fruit (except small portions of berries)

  • Refined sugary foods & drinks

  • Some condiments or sauces

  • Unhealthy fats

  • Alcohol

  • Sugar-free & low fat diet foods

PROS OF THE KETO DIET

What are the benefits of the Keto diet? There are many advantages of a Keto diet. In terms of weight loss, can get the body into fat burning mode. The Keto diet is more filling so weight loss can be definitely achieved without feeling hungry.

Some other medical journal publications state that the Keto diet can: improve blood pressure, improve cholesterol levels, boost insulin sensitivity & reduce insulin levels (which helps a number of health conditions such as diabetes and acne), and more, given you're eating the right healthy fats. As I am not a doctor, nor giving diet information to cure health conditions, it is always best to consult your doctor if you're interested in starting any diet. 

CONS OF THE KETO DIET

What are the harms of the Keto diet? There are said to be some negative side effects of the Keto diet. Common concerns of the Keto diet are that it eliminates entire food groups such as whole grains, fruits, many vegetables, and beans & legumes. Not getting a wide variety of fruits, vegetables and fibrous grains or legumes can lead to a vitamin deficiency in the micro-nutrients they provide.  Because Keto can change the water and mineral balance to your diet, it's advised to stay hydrated and mineral supplements can help. It's important to make sure you're eating the right types of healthy fat. Eating trans and processed can be detrimental to your health. 

Another common effect of the Keto diet is referred to as the "Keto flu," an initial side effect during the body's adaptation to the diet. The Keto flu includes, but isn't limited to: lack of energy and decreased exercise performance, poor mental function, nausea, inability to sleep, and digestive issues. 

SHOULD I TRY THE KETO DIET TO LOSE WEIGHT?

Keto has definitely seen its share of countless short-term victories, but it's long-term viability isn't so clear yet. Starches and sugars raise risk for diabetes, heart disease and obesity; therefore, cutting them out will always produce benefit. Make note though, that Keto isn't permission to load up on bacon and butter. You must be still be vigilant and conscious of your insides.  If this weight loss diet resonates with you, I'm excited to coach your through the finish line of your weight loss goals. As always, consult your doctor before engaging in any type of diet, exercise and weight loss plan.

*Consult your doctor before engaging in any diet & fitness program*