Keto Clarity: Safe And Effective Weight Loss?

Keto Clarity is a book by Jimmy Moore and Dr. Eric Westman that explains the ketogenic diet, a low-carb, high-fat diet that causes the body to switch from using glucose as its primary source of fuel to running on ketones. The book covers the science behind the diet, how it differs from other low-carb diets, and how it can be used to treat various medical conditions. It also includes interviews with experts, success stories, and practical tips for following the diet. While some readers have found the book informative and helpful, others have criticised it for being repetitive and simplistic. Overall, it is a popular resource for those interested in the ketogenic diet and its potential benefits and risks.

What is ketosis?

Ketosis is a metabolic state that occurs when the body switches from using glucose as its primary source of fuel to running on ketones. This is brought about by consuming a very low-carb, moderate-protein, high-fat diet. Ketones are the preferred fuel source for muscles, the heart, liver, and brain. These organs do not handle carbohydrates well and can be damaged by excess consumption.

The diet that induces ketosis is called a ketogenic diet, or keto diet for short. This involves limiting carbohydrates to fewer than 20-50 grams per day, which typically takes a few days to achieve. Eating too much protein can interfere with ketosis, so it is important to monitor protein intake.

The keto diet has been used to treat epilepsy and may also be beneficial for weight loss, especially in combination with a low-calorie diet. It may also improve cardiovascular health and help manage type 2 diabetes, PCOS, IBS, GERD, and non-alcoholic fatty liver disease. There is also research into its potential benefits for mental illnesses such as Alzheimer's, Parkinson's, and bipolar disorder, as well as sleep disorders and cancer.

The keto diet has some risks, including an increase in saturated fat consumption, which has been linked to heart disease. It may also lead to nutrient deficiencies, liver problems, kidney problems, constipation, and fuzzy thinking or mood swings. Therefore, it is important to consult a doctor and a registered dietitian before attempting this diet.

Who is the keto diet for?

The keto diet is for anyone interested in a ketogenic diet, and interest might fall into these three categories:

Keto Diets for Medical Reasons

Ketogenic diets have been around for a long time and are most notable for treating epilepsy (starting in the early 1900s). However, recently, it has also emerged as a possible treatment for type 2 diabetes. As Jimmy Moore writes in Keto Clarity, "a randomised, controlled trial comparing the low-carb, high-fat, ketogenic diet to the low-glycemic, low-calorie diet over a six-month period found that those on the ketogenic diet needed less diabetes medication."

This low-carb diet may also be fantastic if you’re looking for better cardiovascular health, a cure for PCOS, IBS, GERD, heartburn, and non-alcoholic fatty liver disease (NAFLD). Mental diseases like Alzheimer’s, Parkinson’s, Dementia, Schizophrenia, and Bipolar Disorder, as well as sleep disorders may also be improved by a ketogenic diet according to Keto Clarity. There is also a lot of research into whether a ketogenic diet could be used to treat cancer and autism (as well as a ton of other illnesses like Multiple Sclerosis, kidney disease, and Lou Gehrig’s Disease).

Keto Diets for Weight Loss

As Jimmy explains at the start of this book, the ketogenic diet has some origins in the Atkins low-carb diet, but this diet may be superior to the low-carb diet in that its focus on eating higher fats will provide more satiety and increased energy, mental focus, and mental clarity.

Keto Diets for Athletic Performance

There’s growing research on using a ketogenic diet for peak athletic performance, and some athletes are finding amazing results from following a ketogenic diet. These athletes include Timothy Allen Olson (long-distance runner), Ben Greenfield (triathlete and Ironman competitor), and Olaf Sorenson (long-distance runner).

What are the risks of the keto diet?

The keto diet is a low-carb, high-fat diet that has gained popularity in recent years. While it may be effective for short-term weight loss, it is not without its risks. Here are some of the dangers associated with the keto diet:

• Kidney problems: The high intake of animal foods on the keto diet can lead to a more acidic environment in the body, increasing the risk of kidney stones. The diet may also overload the kidneys due to its high protein content. People with chronic kidney disease should avoid keto as it can lead to a state of acidosis, worsening the condition.
• Digestive issues and constipation: The keto diet restricts carbohydrates, making it difficult to obtain enough fiber. This can lead to digestive discomfort and constipation.
• Nutrient deficiencies: The keto diet restricts nutrient-dense foods like fruits, whole grains, and legumes, which may result in deficiencies in vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus.
• Low blood sugar: While keto can help manage blood sugar levels in people with diabetes, it may also increase the risk of dangerously low blood sugar (hypoglycemia) in individuals with type 1 diabetes who are taking insulin.
• Bone health: Several studies have linked the keto diet to decreased bone strength and reduced bone mineral density.
• Chronic diseases and early death: There is mixed evidence regarding the long-term effects of the keto diet on chronic illnesses such as heart disease and cancer. Some studies suggest that low-carb diets high in animal fats may increase the risk of death from these diseases, while vegetable-based low-carb diets may have protective effects.
• Keto flu: As your body adjusts to the keto diet, you may experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation due to dehydration and electrolyte imbalances.
• Liver problems: The high-fat content of the keto diet could worsen existing liver conditions.
• Social isolation and disordered eating: The strict nature of the keto diet may lead to social isolation and disordered eating patterns.
• Other health risks: The keto diet may also cause low blood pressure and an increased risk of heart disease due to excessive saturated fat intake. It is not recommended for individuals with conditions involving the pancreas, liver, thyroid, or gallbladder.

What foods can you eat on the keto diet?

The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis.

Seafood

Seafood is carb-free and rich in protein and essential vitamins and minerals like B12, iron, selenium, zinc, and vitamin D. Examples include salmon, sardines, mackerel, and trout.

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 several minerals. Examples include chicken breast, ground beef, and beef liver.

Eggs

Eggs are very low in carbs and high in protein and healthy fats. They are also versatile ingredients that can be used to make several keto-friendly dishes, like omelets and frittatas.

Dairy Products

Choose unsweetened, higher-fat dairy products, like whole milk yogurt and cheeses, to reduce your carb intake and maintain a keto-friendly macronutrient ratio. Examples include blue cheese, cheddar cheese, Greek yogurt, and ricotta cheese.

Non-Starchy Vegetables

Non-starchy vegetables are low in calories and carbs but high in nutrients, including vitamin C and several minerals. Examples include broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, and kale.

High-Fat Vegetables

Avocados and olives are unique among vegetables in that they’re fairly high in fat. They also contain fiber and are low in net carbs.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. Most fruits are too high in carbs to eat on the keto diet, but berries are an exception. Other plant-based foods that are keto-friendly include shirataki noodles, dark chocolate, and cocoa powder.

Unsweetened Coffee and Tea

Plain coffee and tea contain zero grams of carbohydrates, fat, or protein, so they are okay on the keto diet. Plus, drinking 2-3 cups of coffee per day lowers the risk of cardiovascular disease.

What are the benefits of the keto diet?

The keto diet is a low-carb, high-fat diet that can provide a range of benefits. Here are some of the advantages of following a keto diet:

Weight Loss

The keto diet can be an effective approach to weight loss. By reducing carbohydrate intake and increasing fat consumption, the body is forced to use a different type of fuel, burning stored fat and leading to weight reduction.

Medical Conditions

The keto diet has been used to treat various medical conditions. It is well-known for its role in reducing the frequency of epileptic seizures in children. Additionally, it has been explored as a potential treatment for type 2 diabetes, cardiovascular health issues, polycystic ovarian syndrome, irritable bowel syndrome, heartburn, non-alcoholic fatty liver disease, Alzheimer's, Parkinson's, mental health disorders, and sleep disorders.

Increased Energy

The keto diet may provide increased energy levels due to the body's efficient use of ketones as fuel. This can result in improved athletic performance, with some athletes adopting the keto diet for this reason.

Improved Cardiovascular Health

The keto diet's emphasis on healthy fats and reduced carbohydrate intake can lead to improvements in cardiovascular health. This includes lowering the need for diabetes medication, improving cholesterol levels, and reducing the risk of heart disease.

Better Digestion

The keto diet may promote better digestion by reducing carbohydrate intake, which can be difficult to digest for some individuals.

While the keto diet offers these benefits, it is important to note that it also has certain risks and should be approached with caution. It is always recommended to consult a doctor or dietitian before making significant dietary changes, especially when considering a restrictive diet like keto.

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