Keto In December: Is It Worth It?

The ketogenic diet is a high-fat, low-carb eating plan that can be tough to start. It involves a significant reduction in carbohydrate intake and replacing it with fat. This puts your body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. While the keto diet can be effective for weight loss and certain health conditions, it is not suitable for everyone and can have side effects such as the keto flu, which includes symptoms like brain fog, drowsiness, headaches, and nausea. Before starting the keto diet, it is important to consult with a healthcare professional, especially if you have any medical conditions or take medications.

What is keto?

The ketogenic diet, or keto, is a high-fat, low-carb eating plan. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates.

The keto diet typically contains 70% fat, 20% protein, and only 10% carbs. However, the exact ratio depends on your particular needs. It's important to note that keto is not just about eating more fat – it's also about severely limiting carbs. The recommended intake is between 20 and 50 grams of carbohydrates per day.

There are several types of keto diets, including the standard ketogenic diet (SKD), the cyclical ketogenic diet (CKD), the targeted ketogenic diet (TKD), and the high protein ketogenic diet. The SKD and high protein ketogenic diets have been studied extensively, while the CKD and TKD are more advanced methods used primarily by bodybuilders or athletes.

The keto diet has become popular for weight loss, but it was originally developed to help reduce the frequency of epileptic seizures in children. It has also been studied for its potential benefits in managing other health conditions, such as diabetes, cancer, Alzheimer's disease, epilepsy, and heart disease. However, it's important to note that keto is not suitable for everyone, and it may have some side effects, such as "keto flu", nutrient deficiencies, liver and kidney problems, and constipation.

Keto involves a significant shift in your eating habits, and it's important to be prepared before starting this diet. It's recommended to examine your relationship with fat and protein, as both play a crucial role in the diet. Additionally, knowing what foods you can eat and avoid is essential. Meat, fish, eggs, nuts, healthy oils, avocados, and low-carb vegetables are staples of the keto diet, while sugary foods, grains, starches, most fruits, beans, legumes, root vegetables, alcohol, and diet products are limited or eliminated.

Overall, the keto diet is a drastic departure from the standard American diet and can be challenging to start and maintain. It's important to consult with a healthcare professional before starting the keto diet to ensure it is safe and suitable for your individual needs and health status.

What foods can I eat?

The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. Here is a list of foods you can eat on the keto diet:

Fish and Seafood

Salmon, shrimp, lobster, flounder, crab, and tuna are good choices on the keto diet. These are high in essential nutrients like omega-3 and B vitamins, but very low in carbs.

Meat and Poultry

Meat and poultry are popular on the keto diet because they're high in fat and very low in carbs. Turkey, beef, chicken, and sausages are good options. However, it's best to eat these in moderation due to possible links to health conditions.

Non-Starchy Vegetables

Low-carb, high-fibre vegetables are a good option on the keto diet. Broccoli, cauliflower, zucchini, bell peppers, kale, spinach, and cabbage are nutritious and versatile. They can be used as substitutes for high-carb foods, such as cauliflower rice or zucchini noodles.

Avocados

Avocados are a popular choice on the keto diet as they are high in healthy fats and low in carbs. They also contain many vitamins and minerals, including potassium and B vitamins, and can help improve heart health.

Berries

Most fruits are high in carbohydrates, but berries are an exception. Strawberries, blackberries, raspberries, and blueberries are relatively low in carbs and contain healthy antioxidants.

Nuts and Seeds

Nuts and seeds are a healthy, high-fat, and low-carb option. They are also a good source of fibre and are linked to a reduced risk of heart disease, certain cancers, and depression. Examples include pumpkin seeds, almonds, cashews, and chia seeds.

Eggs

Eggs are a good source of fat and protein while being low in carbohydrates. They can also trigger hormones that increase feelings of fullness.

High-Fat Dairy Products

High-fat dairy products like cheese, cream, butter, and yoghurt are a good source of protein and fat. Cheese, in particular, is very low in carbs and high in fat, making it a great fit for the keto diet. However, some studies suggest balancing dairy intake with plant-based alternatives.

Oils

Oils such as olive, avocado, canola, nut, and seed oils are healthy sources of fat and contain no carbohydrates. Olive oil, in particular, has been shown to protect against heart disease and certain cancers.

High-Cocoa Chocolate

Chocolate with a cocoa content of 70% or more is a good source of antioxidants and can improve heart health. However, it should be consumed in moderation as part of a keto diet.

Coffee and Tea

Coffee and tea are healthy, carb-free drinks that offer a range of health benefits, including improved alertness and a reduced risk of diabetes. They can be consumed unsweetened or with a small amount of heavy cream.

What foods should I avoid?

The keto diet is a high-fat, very low-carb eating plan that can be tough to start. It involves achieving a metabolic state called ketosis, where your body burns fat instead of carbs for energy. To reach and maintain ketosis, it is recommended to limit your daily carb intake to 20-50 grams.

Grains and Starches

Grains and starchy foods, such as wheat, rice, corn, and oats, are rich in carbohydrates and can hinder your body's ability to enter ketosis. Instead, opt for cauliflower rice or zucchini noodles.

Sugary Foods and Sweets

Candies, pastries, honey, syrups, juice, and sugary drinks can cause blood sugar spikes and quickly take you out of ketosis. Natural sweeteners like stevia or erythritol, and dark chocolate with at least 70% cocoa content, are better alternatives.

High-Carb Fruits

Fruits like bananas, grapes, mangoes, and dried fruits contain high amounts of sugar and carbohydrates. Berries and avocados are better options as they have lower carb content.

Starchy Vegetables

Starchy vegetables such as potatoes, sweet potatoes, yams, corn, and carrots should be avoided due to their high carb content. Leafy greens like spinach and kale, broccoli, and cauliflower are recommended substitutes.

Legumes and Beans

Beans, lentils, chickpeas, and other legumes are high in protein and fiber but also contain significant amounts of carbohydrates. Nuts and seeds, or coconut flour, are suggested alternatives.

Processed Foods with Hidden Carbs

Chips, pre-packaged snacks, and convenience meals often contain hidden sugars and carbs. It is best to opt for whole, unprocessed foods and make your own low-carb snacks.

Alcohol and Cocktails

Alcohol can delay or halt ketosis as the body prioritizes metabolizing it over fats. If you choose to drink, opt for spirits with low-carb mixers, such as vodka with soda water.

High-Carb Sauces and Condiments

Ketchup, BBQ sauce, sweet chili sauce, and other sweet condiments are high in sugar and carbohydrates. Hot vinegar-based sauces, mustard, olive oil, and fat-rich mayonnaise are better choices.

Trans Fats and Hydrogenated Oils

Partially hydrogenated oils, often found in margarine and processed foods, can have negative effects on heart health and contribute to inflammation. Natural sources of healthy fats, such as avocados, olive oil, and nuts, are preferable.

Low-Fat and Diet Products

Low-fat and diet items often contain added sugars and artificial sweeteners, which can increase your carbohydrate intake. Full-fat dairy products and grass-fed meats are recommended instead.

What are the side effects?

The keto diet is a low-carb, high-fat diet that can cause some side effects, especially at the beginning. One of the most well-known side effects is the "keto flu," which can include symptoms such as headaches, fatigue, muscle aches, nausea, brain fog, and irritability. This typically occurs during the first few days of the diet as your body adjusts to burning fat for energy instead of carbohydrates.

In addition to the keto flu, other possible side effects of the keto diet include:

• Digestive issues: The keto diet can cause constipation or diarrhea, especially during the initial days of the diet as your body adjusts to the change in fiber intake.
• Decreased exercise performance: You may experience less energy for intense exercise during the first few weeks of the keto diet.
• Poor energy and mental function: Some people report feeling lethargic and having difficulty focusing, also known as "brain fog."
• Increased thirst and frequent urination: This is due to the reduction in insulin levels and the body's increased use of fat for energy.
• Dry mouth and "keto breath": The breath may smell like acetone, and some people may experience a metallic taste in their mouth.
• Weight gain after stopping the diet: The weight lost during the keto diet can pile back on quickly if you start eating carbohydrates again, as the body will regain the lost water weight.

To minimize side effects, it is recommended to start with a regular low-carb diet for the first few weeks to ease your body into burning more fat. Additionally, staying hydrated and increasing your intake of electrolytes, such as sodium, magnesium, and potassium, can help reduce the severity of side effects.

What are the benefits?

Benefits of the Keto Diet

The keto diet is a low-carb, high-fat diet that offers a range of benefits, especially for those looking to improve their metabolic health. Here are some of the key advantages of following a keto diet:

Weight Loss

The keto diet is an effective way to lose weight and lower the risk of developing certain diseases. Research shows that a keto diet can be as effective for weight loss as a low-fat diet, and in some cases, even more so. The high-fat content of the keto diet helps reduce hunger and cravings, making it easier to stick to the diet and achieve weight loss goals.

Improved Blood Sugar Control

The keto diet can be beneficial for people with type 2 diabetes or prediabetes. By reducing excess fat, which is linked to these conditions, the keto diet can lead to significant improvements in insulin sensitivity. Studies have found that the keto diet can lower blood sugar levels and improve blood sugar management, which is crucial for managing type 2 diabetes.

Enhanced Metabolic Health

The keto diet has been shown to improve several markers of metabolic health, including blood pressure, blood sugar, HDL (good) cholesterol levels, and triglyceride levels. This can lower the risk of metabolic syndrome, which includes conditions such as hypertension, abdominal obesity, and high triglyceride levels.

Neurological Benefits

Originally developed as a tool for treating neurological diseases, the keto diet has been found to have potential benefits for various neurological conditions. These include Alzheimer's disease, epilepsy, Parkinson's disease, and traumatic brain injuries. More research is needed in this area, but initial studies show promising results.

Other Potential Benefits

The keto diet may also provide benefits for other health conditions, although more research is needed. These include polycystic ovary syndrome, irritable bowel syndrome, heart disease, and cancer. The keto diet is being explored as a potential additional treatment for cancer, as it may help slow tumor growth.

Energy Levels

Although there may be an adjustment period at the beginning, many people report increased energy levels on the keto diet. The stable source of energy from fats can lead to a steady energy level throughout the day, eliminating the "2 pm slump" caused by blood sugar spikes and drops associated with a high-carb diet.

Frequently asked questions