True Food Keto: Is It Possible?

True Food Kitchen is a health-focused restaurant chain co-founded by Dr. Andrew Weil, an integrative medicine expert, and restaurateur Sam Fox. The restaurant serves high-quality, organic, and seasonal dishes. The menu is guided by Dr. Weil's anti-inflammatory food pyramid and diet, which aims to help people find the necessary foods to fight inflammation and achieve optimal health. The menu offers a variety of signature dishes that can be customised to meet different dietary needs and preferences, including keto and paleo. Some keto-friendly dishes include the Wild-Caught Tuna Lettuce Cups, Organic Tuscan Kale Salad, and Spaghetti Squash Casserole.

What is the keto diet?

The keto diet is a low-carb, high-fat diet. It involves drastically reducing your intake of carbohydrates and replacing them with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes very efficient at burning fat for energy.

When in ketosis, your body uses ketone bodies as fuel, instead of relying on glucose from carbohydrates. Ketone bodies are produced by the liver from stored fat. To reach ketosis, you need to consume fewer than 20 to 50 grams of carbs per day.

The keto diet is advertised as a weight-loss solution, and it can be effective for this purpose. It has also been used to help reduce the frequency of epileptic seizures in children. However, it is best to use it only as a short-term dietary change to jumpstart weight reduction.

The keto diet comes with several health risks, including high levels of saturated fat, nutrient deficiencies, liver and kidney problems, and constipation. It can also cause "keto flu," which includes symptoms like diarrhea, constipation, fatigue, and nausea.

If you are considering the keto diet, it is important to consult a doctor and a registered dietitian to ensure it is safe for you and to help you develop a healthy meal plan.

What can I eat on the keto diet?

The keto diet is a high-fat, moderate-protein, and very low-carb diet. Typically, a keto diet involves getting about 5% to 10% of your energy from carbohydrates. This reduction in carbohydrates puts the body into a metabolic state called ketosis, where the body uses fat instead of carbohydrates as its primary energy source.

Meat and Poultry

Chicken, pork, steak, ground beef, lamb, bacon, turkey, ham, and sausage (in limited amounts). Meat and poultry contain no carbohydrates and are rich in B vitamins and minerals such as potassium, selenium, and zinc.

Seafood

Salmon, snapper, tuna, halibut, cod, trout, catfish, scallops, crab, clams, oysters, lobster, mussels. Seafood is rich in omega-3 fatty acids, which are linked to reducing the risk of chronic diseases.

Dairy

Heavy cream, soft and hard cheeses, cream cheese, and sour cream. Cheese is high in fat and protein and contains zero carbohydrates. Greek yogurt and cottage cheese are also suitable, but in moderation.

Eggs

Eggs are high in protein, B vitamins, minerals, and antioxidants. They also promote feelings of fullness.

Nuts and Seeds

Almonds, peanuts, macadamia nuts, pecans, hazelnuts, walnuts, sesame seeds, pumpkin seeds, and flaxseeds. These are great sources of polyunsaturated and monounsaturated fats and are low in net carbs.

Vegetables

Cauliflower, cabbage, broccoli, zucchini, green beans, peppers, eggplant, tomatoes, asparagus, cucumber, onion, mushroom, spinach, lettuce, and olives. These non-starchy veggies are low in calories and carbohydrates but packed with vitamins, minerals, and fiber.

Fruits

Blackberries, blueberries, raspberries, and strawberries, in moderation. These berries are rich in antioxidants and low in carbs and high in fiber.

Beverages

Unsweetened coffee and black tea are suitable keto beverages. Dry wine, champagne, and hard liquor should be enjoyed sparingly.

Fats and Oils

Olive oil, coconut oil, ghee, lard, avocado oil, butter, and mayonnaise.

Sweeteners

Stevia and sucralose can be enjoyed occasionally.

What are the benefits of the keto diet?

The keto diet is a high-fat, low-carbohydrate eating plan. It works by depleting the body of its sugar reserves, causing it to break down fat for energy. This results in the production of ketones, which the body uses for fuel. Here are some of the benefits of the keto diet:

• Supports weight loss: The keto diet may help a person lose weight by boosting metabolism and reducing appetite.
• May reduce acne: Eating a diet high in processed and refined carbohydrates may alter the balance of gut bacteria and cause blood sugar to rise and fall significantly, both of which can adversely affect skin health.
• May reduce the risk of certain cancers: The keto diet may be a safe and suitable complementary treatment to use alongside chemotherapy and radiation therapy in people with certain cancers.
• May improve heart health: The keto diet may improve heart health by reducing cholesterol.
• May protect brain function: The ketones that generate during the keto diet may strengthen and protect the brain and nerve cells.
• Potentially reduces seizures: The keto diet may reduce seizures in people with epilepsy.
• Improves PCOS symptoms: A high-carbohydrate diet can cause adverse effects in people with PCOS, such as skin problems and weight gain.

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 is advertised as a weight-loss wonder, it is actually a medical diet that comes with serious risks and is not suitable for long-term use.

Nutrient Deficiency

The keto diet restricts several food groups, including fruits, whole grains, and legumes, which are excellent sources of essential vitamins and minerals. This may lead to deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C.

Liver Problems

The liver plays a crucial role in metabolizing fat. With the keto diet's high-fat content, the liver may be overworked, and any existing liver conditions could be exacerbated.

Kidney Problems

The kidneys help metabolize protein, and the high protein content of the keto diet may overload them. Additionally, the high intake of animal foods can cause urine to become more acidic, leading to an increased risk of kidney stones.

Constipation

The keto diet is low in fibrous foods like grains and legumes, which can lead to digestive issues and constipation.

Fuzzy Thinking and Mood Swings

The brain typically relies on sugar from healthy carbohydrates as its primary energy source. The low-carb nature of the keto diet may cause confusion and irritability in some individuals.

Low Blood Sugar

Low-carb diets like keto can help manage blood sugar levels in people with diabetes. However, individuals with type 1 diabetes may be at a higher risk of experiencing low blood sugar (hypoglycemia), which can be life-threatening if not treated promptly.

Bone Health

Several studies have linked the keto diet to decreased bone strength and bone mineral density. This may be due to the body's adaptation to ketosis, but more research is needed to fully understand this potential risk.

Increased Risk of Chronic Diseases and Early Death

There is ongoing debate about the long-term effects of the keto diet on the risk of chronic illnesses such as heart disease and cancer. Some evidence suggests that high-fat, low-carb diets focusing on animal foods may lead to adverse health outcomes, while diets emphasizing vegetable sources of fats and proteins offer potential benefits.

It is important to consult with a healthcare professional before starting any new diet, especially one as restrictive as the keto diet.

How do I start the keto diet?

The keto diet is a high-fat, low-carbohydrate eating plan that has been used to help reduce the frequency of epileptic seizures in children. It has also been tried for weight loss, but it's best to make this only a short-term dietary change to help jump-start weight reduction.

If you're planning to start the keto diet, there are a few things you should keep in mind:

Know What Foods You’ll Eat and Avoid

On the keto diet, you’ll be severely limiting your carbohydrate intake. Start with between 20 and 50 grams of carbohydrates per day. Make sure you know what foods have mostly carbs, fat, and protein, so you can make the right choices. For example, beans may contain protein, but they’re also very high in carbohydrates. Fruit and veggies also mostly contain carbs. The only foods that don’t contain carbs are meat (protein) and pure fats like butter and olive oil.

Examine Your Relationship With Fat

The keto diet involves eating a lot of fat. To prepare for this, start making small adjustments to what you eat every day. Instead of potatoes or rice with your meal, opt for a non-starchy vegetable. Start cooking with more oil, such as olive or avocado oil.

Switch Up Your View of Protein

Another common misconception about the keto diet is that you can eat as much protein as you like. However, protein can be converted into glucose, so overeating protein can take your body out of ketosis. Keep your protein intake moderate.

Hone Your Cooking Skills

Look for keto-approved recipes that you’ll enjoy. Finding several recipes with foods you know you’ll like will help you stick to the diet when you’re unsure what to eat.

Talk to Your Family About Your Weight Loss Goals

The keto diet is often done only short-term (three to six months), so you can assure your family that it’s temporary. It will also be helpful for them to know your goals so they’re less likely to push treats or suggest off-diet foods.

Know What Side Effects to Expect

One big side effect of the keto diet is what’s known as the “keto flu.” In the first week or so after starting the diet, you may feel extremely lethargic, deal with mental fog, or experience constipation or diarrhea due to the change in fiber intake. To mitigate these side effects, pick a start date when your week is slow and be sure to get plenty of rest.

Up Your Electrolytes

In ketosis, your kidneys excrete more water and electrolytes, so it’s important to make sure you’re getting enough sodium and potassium. Salt your foods, drink salted bone broth, and eat non-starchy veggies like asparagus, kale, bell peppers, and arugula.

Frequently asked questions