Keto And Thm: A Perfect Match?

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. It is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks. The keto diet is used to help reduce the frequency of epileptic seizures in children. While it has been tried for weight loss, it's best to make this only a short-term dietary change to jump-start weight reduction.

Trim Healthy Mama (THM) is a healthy way of eating that doubles as a way to reach and maintain a healthy weight. The THM approach is centered around low-glycemic eating: eating food that doesn't spike your blood sugar. THM meals are categorized as Satisfying (S), Energizing (E), Fuel Pull (FP), and Crossover (XO).

So, is THM keto-approved? THM meals are centered around protein, which is also a part of the keto diet. THM advocates eating either fats or carbs in a meal (centered around protein), but not both at the same time. On the keto diet, fat supplies as much as 90% of daily calories, and it is recommended to eat fat at each meal.

While there may be some overlap between THM and keto, they are not the same. THM focuses on real food and cutting out refined sugars and flours, while keto is a very restrictive diet that cuts out entire food groups and has serious health risks.

THM-approved sweeteners

The Trim Healthy Mama (THM) approach to eating is centred around low-glycemic foods, which are foods that don't spike your blood sugar. As such, the THM-approved sweeteners are those that have a low impact on blood sugar levels.

• Xylitol is a sugar alcohol derived from birch trees or non-GMO corn. It is similar in sweetness to sugar but can cause digestive issues for some people and is toxic to dogs.
• Stevia is a very sweet, economical choice. It is derived from the non-bitter, naturally occurring sweet component of the stevia herb. A little goes a long way, but it can have an aftertaste.
• Erythritol is another sweetener derived from corn. It is very low on the glycemic index and does not spike blood glucose, but it can leave a "cool" feeling in the mouth.
• Monk fruit extract is derived from monk fruit and is more than 100 times sweeter than sugar. It is usually sold as a blend, often mixed with erythritol.
• Allulose was approved by THM in 2020. It is about 70% as sweet as sugar but without the "cooling effect" of erythritol.
• Honey is approved in small amounts for its nutritional benefits, but it has a significant impact on blood sugar and is not recommended for weight loss.
• Coconut sugar has a similar effect on blood sugar as raw honey and is not recommended as a primary sweetener.
• Blackstrap molasses is the lowest-glycemic type of molasses and is used in small amounts to add a brown sugar flavour to recipes.

THM Sweetener Blends

THM also offers blends of these sweeteners, which can be purchased or made at home. These include:

• Gentle Sweet: a blend of xylitol, erythritol, and stevia.
• Super Sweet Blend: a blend of erythritol and stevia.
• Lakanto Monkfruit Sweeteners: a blend of monkfruit and erythritol that meets many criteria for the "perfect sweetener".

THM meals and categories

The Trim Healthy Mama (THM) approach is centred around eating low-glycemic food, i.e. food that doesn't spike your blood sugar. This is achieved by focusing meals on protein and cutting out processed junk, refined sugars and flours.

THM Meal Categories

THM recipes/meals are divided into the following categories:

• (S)atisfying – S meals focus on protein and healthy fats, keeping carbs to a minimum.
• (E)nergizing – E meals focus on lean protein and healthy carbs, keeping fats to a minimum.
• (F)uel (P)ull – FP meals focus on a moderate amount of lean protein and keep both fats and carbs to a minimum. Fuel Pull ingredients are neutral, so they can be added to either an S or an E meal.
• Crossover (XO) – Crossover meals combine protein, carbs, and fats in the same meal. These meals are still healthy but not as slimming as the previous three categories.

THM-Approved Foods

• Sweeteners: THM-approved sweeteners include xylitol, stevia, erythritol, monk fruit extract, stevia drops, Pyure, Truvia, Swerve, allulose, bocha sweet, molasses, and honey.
• Fats: Healthy fats are welcomed in the THM approach.
• Carbohydrates: Slow-burning carbs are included in the THM approach. Sweet potatoes are a great carb source for an E meal, but white potatoes are discouraged due to their high glycemic index.
• Baking: THM offers a Baking Blend, a gluten-free, low-glycemic baking mix that isn't loaded with carbs or fat. It contains collagen peptides, lignans, and insoluble fibre.
• Other: THM also offers a range of other products, including sweeteners, collagen, and de-fatted peanut flour.

THM staples and ingredients

This list of Trim Healthy Mama (THM) staples and ingredients is by no means exhaustive, but it should give you a good idea of the kinds of foods that are recommended. It's important to note that you don't need any special ingredients to successfully follow THM, and you can always opt for regular, affordable foods. However, if you want to incorporate some specialty items, there are plenty of options available. Remember, it's crucial to stay within your budget and not overspend on ingredients you can't afford.

Pantry Staples

• Sweeteners: THM Pure Stevia Extract Powder, THM Super Sweet Blend, THM Gentle Sweet, Erythritol, Monk fruit extract, Allulose, Bocha Sweet, and Xylitol.
• Flours and Baking Mixes: THM Baking Blend, Oat Fiber (THM or LifeSource brand), Coconut Flour, Almond Flour, Golden Flaxmeal, and Whey Protein Powder.
• Oils and Fats: Refined Coconut Oil, MCT Oil, Red Palm Oil, and Butter.
• Nuts and Seeds: Natural Peanut Butter, Defatted Peanut Flour, Golden Flax Seeds, and Finely Shredded Coconut Flakes.
• Dairy: Cream Cheese (reduced and full fat), Greek Yogurt, and Cheese (bulk shredded and Parmesan).
• Canned Goods: Beans, Rotel-style Tomatoes, Black Olives, and Condiments.
• Drinks: Unsweetened Almond Milk, Skim Milk, and Oolong Tea.
• Snacks: 85% Dark Chocolate Bars (Moser Roth brand), Pork Rinds, and Wasa Crackers.

Fridge and Freezer Staples

• Dairy: Heavy Whipping Cream, Half and Half, Cottage Cheese, Sour Cream, Cream Cheese, Butter, Cheeses, Greek Yogurt (plain and Triple 000), and Egg Whites.
• Meats: Frozen Chicken Tenders, Chicken Breast, Flounder Fillets, and Bacon.
• Vegetables: Celery, Lettuce, Spinach, Peppers, Cabbage, Mushrooms, Radishes, Cauliflower, and other seasonal veggies.
• Fruits: Frozen Strawberries, Blueberries, and other seasonal fruits.
• Convenience Foods: Frozen Prepared Chicken Strips, Lily's Chocolate Chips, Joseph's Pitas and Flatbreads, and BioChem Whey Protein.

Pros and cons of the keto diet

The ketogenic diet, commonly known as the keto diet, is a high-fat, low-carbohydrate diet. It was initially developed in the 1920s to treat epilepsy in children and has since gained popularity as a weight-loss strategy. While the keto diet has been touted for its endless benefits by social media influencers and coaches, there are both pros and cons to this diet that should be considered.

Pros of the Keto Diet:

• Weight Loss: The keto diet can be effective for weight loss, especially for people with a significant amount of excess body weight. This is because cutting carbs leads to a drop in water weight, which can be motivating for many individuals. Additionally, certain types of ketones released during ketosis may suppress appetite, making it easier to stick to a calorie deficit.
• Blood Sugar Management: Low-carb diets, including keto, have been shown to stabilize blood sugar levels, which is beneficial for people with type 2 diabetes. Some studies even suggest that a keto diet can lead to diabetes remission in some individuals.
• Potential Cancer Treatment: Although controversial, some small studies indicate that the keto diet may 'starve' cancer cells of energy, potentially weakening them and making them more susceptible to chemotherapy and radiation.
• Cardiovascular Benefits: The research on the impact of the keto diet on cardiovascular health is conflicting. Some experts claim that keto could be good for heart health, while others argue that the high-fat nature of the diet may increase the risk of cardiovascular disease.

Cons of the Keto Diet:

• Nutrient Deficiencies: The keto diet restricts carbs, limiting the consumption of fruits and vegetables, which are essential sources of vitamins and minerals. This can lead to deficiencies in vitamins A, E, and B6, as well as folate, calcium, magnesium, potassium, and iron.
• Digestive Issues: The low-carb nature of the keto diet can result in constipation and slow digestion due to the reduced intake of fiber-rich foods like beans, lentils, and whole grains. Additionally, consuming high amounts of fat can cause gastrointestinal issues such as diarrhea, cramping, bloating, and stomach upset.
• Negative Impact on Heart Health: If the keto diet includes high amounts of saturated fat from sources like meat, cheese, and butter, it can increase the risk of heart and cardiovascular disease by elevating LDL (bad) cholesterol levels.
• Difficult to Sustain: The stringent food restrictions of the keto diet make it challenging to stick to in the long term. This can lead to a cycle of yo-yo dieting, which is not recommended for overall health.
• Social and Practical Challenges: Following a keto diet requires significant meal planning and food preparation, which can be difficult for individuals with busy lifestyles. Additionally, finding keto-friendly options at restaurants and social gatherings can be tricky, potentially affecting one's social life.

Keto-approved foods

A Ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The goal is to reach a metabolic state called ketosis, where the body uses fat instead of carbohydrates for energy. This can be achieved by eating a lot of fat and very few carbs.

Fats

• Fatty fish (e.g. salmon, sardines, mackerel)
• Full-fat dairy (e.g. butter, cream, yogurt)
• Nuts and nut butters (e.g. almonds, pecans, hazelnut)
• Avocados
• Oils (e.g. olive oil, coconut oil)

Proteins

• Poultry (e.g. chicken, turkey)
• Shellfish (e.g. shrimp, crab, lobster)
• Organ meat (e.g. liver, tongue, tripe)
• Uncured meats (e.g. salami, pepperoni, prosciutto)
• Eggs
• Meat (e.g. beef, pork, lamb)

Carbohydrates

• Leafy greens (e.g. spinach, kale, arugula)
• Low-carb vegetables (e.g. broccoli, cauliflower, green beans)
• Low-carb fruits (e.g. olives, blackberries, blueberries)
• Shirataki noodles

Sweeteners

• Low-carb sweeteners (e.g. Swerve, Stevia)
• Monk fruit sweetener
• Erythritol sweetener
• Xylitol sweetener

Beverages

• Unsweetened coffee and tea
• Alcohol (e.g. unflavored liquor, low-carb beer and wine)
• Dark chocolate (80% or higher)

Frequently asked questions