Keto Balance Body: Does It Work?

The keto diet is a low-carb, high-fat diet that has been credited with weight loss and other health benefits. The diet involves drastically reducing carbohydrate intake and replacing it with fat, which puts your body into a metabolic state called ketosis. When this happens, your body becomes very efficient at burning fat for energy. However, the keto diet is not without its risks and side effects. In this article, we will explore the topic of balance body keto and whether it works. We will look at the potential benefits and drawbacks of this diet and provide insights into how it may affect the body.

How does the keto diet work?

The keto diet is a low-carb, high-fat diet that aims to force your body to burn fat for energy instead of carbohydrates. Typically, on a normal diet, the body uses carbohydrates as its main source of energy, but when you drastically reduce your carb intake, as with the keto diet, your body enters a state called ketosis, where it burns fat for energy instead. This fat burning process is called ketosis.

To reach ketosis, you need to eat a very low-carb diet, usually under 50 grams of carbs per day, and replace those carbs with healthy fats such as nuts, seeds, avocados, tofu, and olive oil. This shift in metabolism can cause a reduction in blood sugar and insulin levels, which can have health benefits, especially for people with type 2 diabetes or prediabetes.

The keto diet can also lead to weight loss because it reduces hunger and increases feelings of fullness. Additionally, it can improve risk factors for heart disease, such as body fat, cholesterol levels, blood pressure, and blood sugar. However, it's important to note that the keto diet is high in saturated fat, which has been linked to an increased risk of heart disease.

The keto diet has also been studied for its potential benefits in treating neurological diseases such as epilepsy, Alzheimer's disease, and Parkinson's disease. While it has shown some promising results, more research is needed to fully understand its long-term effects.

It's important to consult with a doctor and a registered dietitian before starting the keto diet, as it can have some side effects and risks, including nutrient deficiencies, liver and kidney problems, constipation, and "keto flu," which includes symptoms like diarrhea, constipation, and vomiting.

What foods can you eat on the keto diet?

The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it uses fat for fuel instead of carbs.

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and minerals such as potassium, selenium, and zinc. While processed meats like bacon and sausage are allowed, they are not the best for your heart and may increase your risk of certain types of cancer. Choose chicken, fish, and beef more often and limit processed meats.

Fish and Shellfish

Fish and shellfish are very keto-friendly. Salmon and other fish are carb-free and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are also high in omega-3 fats, which have been linked to lower insulin levels and improved insulin sensitivity. Shrimp and most crabs contain no carbs, while oysters and octopus do, so portion sizes should be carefully tracked.

Eggs

Eggs are an extremely healthy protein source on the keto diet. Each large egg contains less than 1 gram of carbs and about 6 grams of protein. They can help increase feelings of fullness and protect eye health due to the antioxidants lutein and zeaxanthin.

Dairy and Dairy Alternatives

Cheese, plain Greek yogurt, and cottage cheese are suitable for the keto diet. They are low in carbs and high in fat and protein. Cream and half-and-half are also keto-friendly, but they should be consumed in moderation. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also good options.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fiber, which can help you feel full and lower your calorie intake. The lowest carb options include pumpkin seeds, almonds, macadamia nuts, pecans, walnuts, chia seeds, flaxseeds, and pumpkin seeds.

Berries

Most fruits are too high in carbs for the keto diet, but berries are an exception. They are low in carbs and high in fiber, and they contain antioxidants that may reduce inflammation and protect against disease. Examples include raspberries, strawberries, blackberries, and blueberries.

Non-Starchy Vegetables

Green leafy vegetables, such as spinach, kale, and collard greens, are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Other non-starchy vegetables suitable for the keto diet include bell peppers, broccoli, cauliflower, zucchini, avocado, olives, summer squash, jicama, and turnips.

High-Fat Plant-Based Foods

Avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs. They also contain fiber and are rich in antioxidants.

Oils

Olive oil, avocado oil, coconut oil, and butter are good fats to include in the keto diet. Olive oil is high in oleic acid, which has been found to decrease heart disease risk factors. Avocado oil, sunflower oil, and rice bran oil are more stable at high temperatures, making them better options for cooking at high heat.

Dark Chocolate and Cocoa Powder

Dark chocolate and cocoa are delicious sources of antioxidants, which may reduce your risk of heart disease. Choose dark chocolate that contains a minimum of 70% cocoa solids and eat it in moderation.

Unsweetened Coffee and Tea

Coffee and tea are healthy, carb-free drinks that can be consumed on the keto diet. They have been linked to a reduced risk of diabetes and other health benefits.

Unsweetened Sparkling Water

Unsweetened sparkling water is a keto-friendly alternative to soda. It is refreshingly fizzy and generally free of sugar or sweeteners, making it a good option for those looking to avoid carbs and calories.

What are the health benefits of the keto diet?

The keto diet is a low-carb, high-fat diet that has been associated with several health benefits. Here are some of the potential health benefits of the keto diet:

Weight Loss

The keto diet is well known for its ability to promote weight loss. By reducing carbohydrate intake and increasing fat consumption, the body is forced to use fat as its primary fuel source, leading to weight loss. Studies have shown that people on keto diets lose more weight compared to those on low-fat diets, even in the short term.

Reduced Appetite

Low-carb diets, like the keto diet, lead to an automatic reduction in appetite. This makes it easier for individuals to stick to the diet and avoid feelings of hunger that are common with other weight-loss plans.

Improved Heart Health

The keto diet has been linked to improved heart health. By reducing carbohydrate intake and increasing healthy fat consumption, the keto diet can lower cholesterol and triglyceride levels, which are risk factors for heart disease. Additionally, the keto diet may increase "good" HDL cholesterol levels while reducing the number of "bad" LDL cholesterol particles in the bloodstream.

Blood Sugar and Insulin Control

The keto diet is particularly beneficial for individuals with diabetes or insulin resistance. Cutting carbs and increasing fat intake can lead to a significant reduction in blood sugar and insulin levels. In some cases, individuals with diabetes may need to reduce their insulin dosage or medication within a few months of starting the keto diet.

Brain Health

The keto diet has been used to treat epilepsy in children who do not respond to drug treatment. It is also being studied for its potential benefits in other brain conditions, such as Alzheimer's and Parkinson's disease. The ketones produced during the keto diet provide neuroprotective benefits, strengthening and protecting the brain and nerve cells.

Other Potential Benefits

The keto diet may also offer additional health benefits, including reduced risk of certain cancers, improved polycystic ovary syndrome (PCOS) symptoms, and a lower risk of metabolic syndrome. However, more research is needed to fully understand the long-term effects of the keto diet.

What are the side effects of the keto diet?

The keto diet is a low-carb, high-fat diet that has been associated with several health benefits, including weight loss, improved insulin sensitivity, and reduced risk of certain diseases. However, it is important to be aware of the potential side effects of this diet.

One of the most common side effects of starting a ketogenic diet is the so-called "keto flu," which includes symptoms such as headaches, dizziness, fatigue, nausea, and constipation. These symptoms are often due to dehydration and electrolyte imbalances as the body adjusts to ketosis, and they typically resolve within a few days to weeks.

The keto diet may also lead to digestive issues and constipation due to its restriction of high-fibre foods. It can be challenging to meet daily fibre needs, and this can negatively impact gut health. Additionally, the keto diet may cause nutrient deficiencies, especially of vitamins and minerals like calcium, vitamin D, magnesium, and phosphorus.

There are concerns about the impact of the keto diet on bone health. Some studies in animals have linked the keto diet to decreased bone strength and bone mineral density loss. However, more research is needed to confirm these findings.

The diet's high intake of animal foods can also increase the risk of kidney stones. This is because a high consumption of animal products can make your blood and urine more acidic, leading to increased calcium excretion in the urine. The keto diet may also be risky for individuals with chronic kidney disease as it can lead to a state of acidosis, worsening the condition.

Furthermore, the keto diet has been associated with an increased risk of dangerously low blood sugar levels, especially in individuals with type 1 diabetes. It may also negatively impact individuals with type 2 diabetes who are taking insulin medications.

While the keto diet has short-term benefits, there are concerns about its long-term sustainability and potential negative effects on health. It is always recommended to consult a healthcare professional before starting any new diet, especially one as restrictive as the keto diet.

What foods should you avoid on the keto diet?

The keto diet is a low-carb, high-fat diet that can help with weight loss and certain health conditions. However, it is important to note that the keto diet is restrictive and may not be suitable for everyone.

• Refined carbs such as white bread, pasta, rice, pastries, and tortillas.
• Beer, liqueurs, and mixed drinks containing high amounts of carbs and low nutrients.
• Honey, syrup, and other forms of sugar, including artificial sweeteners.
• Sweetened condiments like ketchup, barbecue sauce, and sweet chilli sauce.
• Glazed or honey-baked ham, which is high in sugar.
• Light or low-fat margarine, which is low in fat.
• Dried fruit or trail mix, as the sugar is concentrated in smaller servings.
• Low-fat or reduced-fat foods such as yoghurt, mayonnaise, salad dressings, peanut butter, and milk.
• Starchy vegetables like potatoes, sweet potatoes, peas, corn, beets, and carrots.
• Sweetened yoghurt or dairy products, including flavoured yoghurt and cottage cheese.
• High-sugar fruits such as mangoes, bananas, grapes, raisins, dates, and pears.
• Beans, lentils, chickpeas, and other legumes, which are high in carbohydrates.
• Quinoa, millet, and other grains, which are too high in carbohydrates to be a staple.
• Milk, which contains natural sugars.
• Fruit drinks and juices, which are high in fast-digesting carbs.
• Gluten-free baked goods, which can still be high in carbohydrates.
• Chips, crackers, and other processed, grain-based snacks.

It is important to note that the keto diet is restrictive and may not be suitable for everyone. It is always recommended to consult with a healthcare professional or a registered dietitian before starting any new diet, especially one as restrictive as the keto diet.

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