Keto Challenge: Legit Or A Scam?

The 28-day keto challenge is a popular diet plan that has attracted a lot of interest from people looking to lose weight and improve their health. The keto diet is based on a low-carb, high-fat, and moderate-protein meal plan that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. While the keto diet has been praised for its weight loss benefits, there are also some controversies and side effects associated with it. This has led to questions about the legitimacy of the 28-day keto challenge as a safe and effective way to improve health and lose weight.

What to eat on a keto diet

The keto diet is a high-fat, moderate-protein, and very low-carb 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.

Animal Proteins

Meat and poultry are considered staple foods on the keto diet. They contain no carbs and are rich in B vitamins and minerals. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet.

Fish and shellfish are also keto-friendly. Salmon and other fish are not only carb-free but also rich in B vitamins, potassium, and selenium. Shellfish such as shrimp and most crabs contain no carbs, but oysters and octopus do, so these need to be carefully tracked.

Eggs are another extremely healthy protein source. Each large egg contains less than 1 gram of carbs and about 6 grams of protein, making them ideal for keto.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet as most types are very low in carbs and high in fat. Just 1 ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 6 grams of protein, and a good amount of calcium.

Plain Greek yogurt and cottage cheese are also suitable for the keto diet, as they are high in protein and can be eaten in moderation.

Cream and half-and-half are also very low in carbs and high in fat, making them ideal for keto.

Several varieties of plant-based milk are keto-friendly, including unsweetened soy, almond, and coconut milk.

Green Leafy Vegetables

Green leafy veggies are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron.

High-Fat Veggies

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 low in net carbs.

Other Non-Starchy Vegetables

Several other non-starchy vegetables are low in calories and carbs yet full of nutrients and antioxidants. Low-carb veggies such as cauliflower, spaghetti squash, jicama, and turnips make great substitutes for high-carb foods.

Other Plant-Based Foods

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 naturally lower your calorie intake.

Berries are an exception to the rule that most fruits are too high in carbs for the keto diet. Blackberries, blueberries, raspberries, and strawberries are low in carbs and high in fiber.

Other Keto-Friendly Foods and Drinks

• Shirataki noodles: These contain less than 1 gram of net carbs and only 15 calories per serving.
• Dark chocolate and cocoa powder: Choose dark chocolate with 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 improve alertness and mood.
• Unsweetened sparkling water: A keto-friendly alternative to soda, unsweetened sparkling water is generally free of sugar or sweeteners.

How to create your own keto meal plan

Creating your own keto meal plan is a great way to save time and money while setting yourself up for success on a low-carb diet. Here are some tips to help you get started:

Start with Existing Keto Favourites:

Begin by making a list of keto-friendly meals you already enjoy. This will make it easier to form the habit of planning and prepping, as opposed to overhauling your diet with new dishes. As you get more comfortable, you can add in new keto recipes gradually.

Stock Up on Keto Staples:

You can make a variety of nutritious low-carb dishes using a combination of protein sources, healthy fats, vegetables, and condiments. Stock your pantry and freezer with these staples to always have the main components for keto recipes on hand.

Prepare a Grocery List:

Making a grocery list is essential to staying on track and avoiding unnecessary purchases. Use an app or meal planning tool to create a custom meal plan and shopping list tailored to your goals and dietary preferences.

Invest in Food Containers:

Containers will make your keto meal planning easier, allowing you to store and transport your meals conveniently. Opt for plastic, glass, metal, or bamboo containers, depending on your needs and preferences.

Batch Cooking:

Consider setting aside a few hours each week to cook and portion out meals for the upcoming days. Soups, stews, and sauces work well for batch cooking and can be frozen for later.

Double Up on Recipes:

Instead of always cooking new meals, occasionally double or triple your recipes to have leftovers for the next day or to freeze for later.

Include Takeout or Restaurant Meals:

You don't have to cook every meal. Schedule takeout or restaurant visits into your meal calendar, or use a meal delivery service for healthy, low-carb options.

Don't Forget Breakfast:

Meal planning for breakfast can help you save time in the mornings. Prepare breakfast dishes like low-carb chia pudding, keto mug cakes, or egg cups ahead of time.

Utilise Frozen Ingredients:

Frozen vegetables and stir-fry mixes are a great addition to your meal prep arsenal. They have a longer shelf life and can be just as nutritious as fresh produce.

Be Flexible:

Keto meal planning is not an exact science. It's okay to deviate from your plan occasionally and eat something that isn't typically classified as 'ideal'. Have a backup plan with frozen meals or quick recipes for when life gets busy.

The benefits of a keto diet

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

• Reduced appetite and increased weight loss: Low-carb diets tend to reduce appetite and calorie intake, leading to increased weight loss, especially in the abdominal cavity.
• Improved metabolic health: Lowering carb intake can help manage metabolic syndrome by reducing blood sugar, insulin levels, and insulin resistance.
• Improved heart health: The keto diet can lead to a reduction in blood pressure and an increase in "good" HDL cholesterol, while also improving "bad" LDL cholesterol levels.
• Neuroprotective benefits: The diet's ability to produce ketones may provide neuroprotective benefits, potentially improving brain function and treating conditions like epilepsy.
• Other potential benefits: The keto diet may also help treat polycystic ovary syndrome (PCOS) and reduce the risk of certain cancers.

The health risks of a keto diet

The ketogenic diet is a high-fat, low-carb, and moderate-protein diet that has gained popularity in recent years. While it may be effective for short-term weight loss, there are several health risks associated with the keto diet. Here are some of the potential dangers and negative health impacts:

• Increased risk of heart disease: The keto diet is typically high in saturated fat and cholesterol, which can increase the risk of heart disease. It has been linked to elevated "bad" LDL cholesterol levels.
• Nutrient deficiencies: The keto diet restricts fruits, vegetables, whole grains, and legumes, which are important sources of vitamins, minerals, fiber, and phytochemicals. This can lead to deficiencies in micronutrients such as selenium, magnesium, vitamins B and C, and more.
• Liver problems: The high-fat content of the keto diet may overload the liver, especially for those with existing liver conditions.
• Kidney problems: The keto diet may put extra strain on the kidneys due to its high protein content. This is of particular concern for those with chronic kidney disease or other kidney-related conditions.
• Constipation: The low fiber intake associated with the keto diet can lead to constipation and other digestive issues.
• Fuzzy thinking and mood swings: The brain typically relies on glucose from carbohydrates as its primary fuel source. Restricting carbs may lead to confusion, irritability, and other cognitive issues.
• Social isolation and disordered eating: Strict diets like keto can lead to social isolation and may trigger disordered eating behaviors.
• Other potential risks: The keto diet is not suitable for those with conditions involving the pancreas, liver, thyroid, or gallbladder. It can also cause low blood pressure, kidney stones, and an increased risk of certain cancers.

A sample keto diet plan

Day 1

• Breakfast: Two eggs fried in butter with sauteed greens
• Lunch: A bunless burger topped with cheese, mushrooms, and avocado on a bed of greens
• Dinner: Pork chops with green beans sauteed in olive oil

Day 2

• Breakfast: Mushroom omelet
• Lunch: Tuna salad with celery and tomato on a bed of greens
• Dinner: Roast chicken with cream sauce and sauteed broccoli

Day 3

• Breakfast: Bell pepper stuffed with cheese and eggs
• Lunch: Arugula salad with hard-boiled eggs, turkey, avocado, and blue cheese
• Dinner: Grilled salmon with spinach sauteed in sesame oil

Day 4

• Breakfast: Full-fat yogurt topped with keto granola
• Lunch: Steak bowl with cauliflower rice, cheese, herbs, avocado, and salsa
• Dinner: Bison steak with cheesy broccoli

Day 5

• Breakfast: Baked avocado egg boats
• Lunch: Caesar salad with chicken
• Dinner: Pork chops with vegetables

Day 6

• Breakfast: Cauliflower toast topped with cheese and avocado
• Lunch: Bunless salmon burgers topped with pesto
• Dinner: Meatballs served with zucchini noodles and Parmesan cheese

Day 7

• Breakfast: Coconut milk chia pudding topped with coconut and walnuts
• Lunch: Cobb salad with greens, hard-boiled eggs, avocado, cheese, and turkey
• Dinner: Coconut chicken curry

This sample keto diet plan includes a variety of animal products, but there are vegetarian options available. It is important to ensure you are getting enough fiber and nutrients, and to consult a healthcare professional before starting a new diet.

Frequently asked questions