Madeleine Hull
The ketogenic, or keto, diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. The diet typically reduces total carbohydrate intake to less than 50 grams a day, with some sources suggesting an upper limit of 100-150 grams per day for low-carb diets. This is significantly less than the amount of carbs in the standard Western diet. The keto diet has gained attention as a potential weight-loss strategy, with some studies showing that it can lead to greater reductions in weight, triglycerides, and blood pressure compared to low-fat diets. However, it's important to note that the keto diet may not be suitable for everyone and can lead to side effects such as hunger, fatigue, and irritability.
What You'll Learn
70 grams of carbs a day is too much for most people to remain in ketosis
The ketogenic or "keto" diet is a low-carbohydrate, fat-rich eating plan that has been used to treat specific medical conditions. The keto diet has gained popularity as a potential weight-loss strategy due to the low-carb diet craze. The premise of the keto diet for weight loss is that depriving the body of glucose, an alternative fuel called ketones is produced from stored fat. When ketone bodies accumulate in the blood, this is called ketosis.
The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day and can be as low as 20 grams a day. Generally, ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrates, and 10-20% protein. However, 70 grams of carbs per day is too much for most people to remain in ketosis.
To stay in ketosis, a person requires up to 50 grams of carbs per day. Most people will need to go under 50 grams per day to reach ketosis. This doesn't leave many carb options besides vegetables and small amounts of berries.
The standard keto diet has been the subject of most research, and experts who recommend ketogenic diets are more likely to recommend this type. The standard ketogenic diet consists of 70% fat, 20% protein, and 10% carbs.
While on the keto diet, it is important to consider the number of "net carbs" in foods. Calculating the number of net carbs involves subtracting the amount of fiber from the total number of carbs. If the food is processed, half of the sugar alcohol content should also be subtracted.
The keto diet can be challenging to maintain, and it may be difficult to comply with due to the elimination of several food groups and the potential for unpleasant symptoms. It is important to not solely focus on eating high-fat foods but to include a variety of the allowed meats, fish, vegetables, fruits, nuts, and seeds to ensure adequate intake of fiber, B vitamins, and minerals.
Keto Weight Loss: Losing a Pound a Day
You may want to see also
The keto diet is a low-carb method of eating
Ketosis occurs when the body does not have enough glucose from carbohydrates to use as energy, so it burns fat instead. This fat-burning state can lead to weight loss and has been shown to have other health benefits, such as lowering blood sugar and blood pressure. However, it is important to note that the keto diet can also lead to nutrient deficiencies if not carefully planned.
To stay in ketosis, it is recommended to consume no more than 50 grams of carbs per day. This may be challenging, as it restricts a wide range of foods, including fruits, vegetables, bread, beans, and legumes. It is also important to consider the number of "net carbs" in foods, which is calculated by subtracting the amount of fibre and half the sugar alcohol content from the total number of carbs.
The keto diet has gained popularity as a weight-loss strategy, but it has also been used to treat specific medical conditions, such as diabetes, epilepsy, and Alzheimer's disease. While it may offer health benefits, it is important to consult a healthcare professional before starting any new diet, especially one as restrictive as keto.
Overall, the keto diet is a low-carb method of eating that can lead to weight loss and have other health benefits. However, it is important to carefully plan the diet to ensure adequate nutrient intake and prevent potential side effects.
Keto Broccoli Slaw: A Tasty, Healthy Twist
You may want to see also
The keto diet is high in fat, typically 70% to 80% of total calories
The keto diet is a low-carbohydrate, fat-rich eating plan. It has been used for centuries to treat specific medical conditions. The diet involves limiting carbohydrates and replacing them with fats, putting the body into a state of ketosis.
The keto diet is distinctive for its exceptionally high-fat content, typically comprising 70% to 80% of total calories, with only a moderate intake of protein. This high-fat requirement means that a variety of fatty foods are emphasised at each meal and snack, including cocoa butter, lard, poultry fat, and most plant fats (olive, palm, and coconut oil). Foods high in fat, such as avocado, coconut meat, certain nuts (macadamia, walnuts, almonds, and pecans), and seeds (sunflower, pumpkin, sesame, hemp, and flax) are also encouraged.
The keto diet typically reduces total carbohydrate intake to less than 50 grams a day, and can be as low as 20 grams a day. Popular ketogenic resources suggest an average of 70% to 80% fat from total daily calories, 5% to 10% carbohydrates, and 10% to 20% protein. This equates to around 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein for a 2000-calorie diet.
The protein amount on the keto diet is kept moderate because eating too much protein can prevent ketosis. The amino acids in protein can be converted to glucose, so the keto diet specifies enough protein to preserve lean body mass, including muscle, but not so much as to prevent ketosis.
Working Out on Keto: Will It Make You Throw Up?
You may want to see also
The keto diet can help with weight loss
The keto diet is based on depriving the body of glucose, the main source of energy for all cells in the body, which is obtained by eating carbohydrate-rich foods. When the body is deprived of glucose, it turns to an alternative fuel source called ketones, which are produced from stored fat. This state of ketosis is the goal of the keto diet.
Research has shown that the keto diet can induce rapid weight loss, partly due to water loss but also some fat loss. A 2019 review of low-carb diets found that the weight loss effect becomes similar to other dietary approaches after one year. However, it's important to note that long-term compliance with the keto diet is low, and it may not be suitable for everyone.
- Higher protein intake: Some keto diets lead to an increase in protein intake, which has been linked to weight loss benefits.
- Gluconeogenesis: On a keto diet, the body converts fat and protein into carbs for fuel, which may burn additional calories.
- Appetite suppression: Keto diets help you feel full and reduce cravings due to positive changes in hunger hormones like leptin and ghrelin.
- Improved insulin sensitivity: Keto diets can improve insulin sensitivity, leading to better fuel utilization and metabolism.
- Decreased fat storage: Research suggests that keto diets may reduce lipogenesis, the process of converting sugar into fat.
- Increased fat burning: Studies have found that keto diets may slightly increase fat burning during rest, daily activity, and exercise.
It's important to note that the keto diet should not be undertaken without first consulting a doctor or dietitian. Additionally, it may not be suitable for everyone, and there are potential risks and side effects associated with the diet.
Protein and Macros: Counting Keto Essentials
You may want to see also
The keto diet can be challenging to maintain due to limited food options
One of the biggest challenges of the keto diet is avoiding high-carb foods that are staples in many people's diets, such as bread, rice, pasta, and potatoes. These foods are convenient and versatile, but on the keto diet, they need to be replaced with low-carb alternatives. For example, cauliflower rice or zucchini noodles can be used in place of rice or pasta. While these alternatives can be tasty and nutritious, they may not be as readily available or as easy to prepare as their high-carb counterparts.
Another challenge is finding snacks and treats that fit within the keto diet. Many snacks, such as chips, crackers, and cookies, are high in carbs and need to be avoided. People on the keto diet may have to get creative and prepare their own snacks, such as cheese crisps or nut bars, to ensure they fit within the macros required for ketosis. This can be time-consuming and may not always be feasible, especially for those with busy schedules or limited access to specialty ingredients.
In addition to the limited food options, the keto diet can also be challenging due to potential side effects. Some people may experience symptoms such as hunger, fatigue, low mood, irritability, constipation, headaches, and brain fog, especially during the initial stages of the diet. These side effects can make it difficult to stick to the diet and may deter some people from continuing.
Furthermore, the keto diet can be socially challenging. Many social gatherings involve food, and it can be difficult to find keto-friendly options at parties, restaurants, or when eating out with friends. This can make it hard to maintain the diet in the long term and may require careful planning and preparation.
To overcome these challenges, it is important to be well-prepared and educated about the keto diet. Meal planning and preparing food in advance can help ensure that there are always suitable options available. It is also crucial to consult with a healthcare professional or dietitian before starting the keto diet to ensure it is safe and to get guidance on creating a balanced meal plan that includes a variety of allowed meats, fish, vegetables, fruits, nuts, and seeds to prevent nutrient deficiencies. Additionally, gradually easing into the diet and making small changes over time can help increase the chances of long-term success.
Keto and Kidney Failure: What's the Real Risk?
You may want to see also
Frequently asked questions
No, 70 grams of carbs per day is not considered keto. To stay in ketosis, a person should consume no more than 50 grams of carbs per day.
Eating 70 grams of carbs per day is still considered a low-carb diet. However, this level of carb intake may be too high to achieve ketosis, which is essential for a ketogenic diet.
The keto diet has been shown to have several benefits, including weight loss, improved insulin resistance, reduced blood pressure, and lower cholesterol and triglyceride levels. It has also been used to help manage medical conditions such as diabetes, epilepsy, and Alzheimer's disease.
The keto diet includes high-fat foods such as fatty cuts of meat, nuts, seeds, avocados, and oily fish. It also includes moderate amounts of protein from sources like grass-fed beef, free-range poultry, and eggs. Non-starchy vegetables, such as leafy greens, cauliflower, and broccoli, are also allowed.
