Keto Day: A National Celebration Of Low-Carb, High-Fat Diets

National Keto Day is celebrated on 5 January every year. It was first introduced in 2019 by The Vitamin Shoppe to raise awareness of the potential health benefits of the keto diet. The ketogenic diet is a high-fat, low-carb approach to eating that has been associated with weight loss, blood sugar control, and improved cognitive function. On National Keto Day, people share their favourite keto meals and snacks on social media, and some companies donate to charities for each keto-related post.

The history of the keto diet

The keto diet has been used as a medical treatment since the early 20th century. During the 1920s, physicians prescribed the keto diet for patients with epilepsy, and it was used as a treatment for about 20 years. The diet was also used for both children and adults with hard-to-control epilepsy. Its use declined when new antiepileptic drugs were introduced as a treatment. The keto diet continued to decline throughout the 20th century until only a small number of children's hospitals were using it.

In the 1970s, Dr Atkins popularised a low-carb diet, with followers starting with a two-week keto diet. This brought the keto diet back into the public consciousness, and it has been used in various forms since then. In 1994, Hollywood producer Jim Abrahams, whose son's epilepsy was controlled by the keto diet, established the Charlie Foundation for Ketogenic Therapies. This led to broad media coverage and renewed interest in the keto diet.

Today, the keto diet is used for weight loss and is known to have various health benefits.

The health benefits of the keto diet

National Keto Day, celebrated on January 5, is about recognising the health benefits of the keto diet. The ketogenic diet is a high-fat, low-carb approach to eating. The diet is centred around healthy fats like eggs, avocado, olive oil, nuts, seeds, dairy, and sustainably-raised meat. It also includes low-carb vegetables such as asparagus, broccoli, and green peppers.

The keto diet has been shown to offer a number of health benefits.

Weight Loss

The keto diet is well-known for its effectiveness in helping people lose weight. Research has shown that it facilitates weight loss faster than a low-fat diet. This is because when the body is in a state of ketosis, it uses fat as fuel instead of carbohydrates.

Blood Sugar Maintenance

The keto diet has been shown to improve glycemic control for those with type 2 diabetes. It can also help improve blood sugar and insulin levels in those with type 2 diabetes, at least in the short term.

Brain Health

The keto diet was originally created as a treatment for seizures in epileptic patients in the 1920s. It is still used today to help control epilepsy in both children and adults. The diet has also been speculated to be potentially effective in treating other brain disorders like Alzheimer's and Parkinson's diseases.

Cholesterol and Blood Pressure

The keto diet may help maintain healthy cholesterol levels and blood pressure.

Cancer Treatment

Some information shows that the keto diet may be beneficial in fighting cancer.

Other Benefits

The keto diet may also help treat diabetes and reduce the risk of heart disease. It has also been shown to improve cognitive function and brainpower.

The drawbacks of the keto diet

National Keto Day, celebrated annually on January 5th since 2019, is a day to recognise the ketogenic diet and its potential health benefits. The ketogenic diet, or keto for short, is a high-fat, low-carb diet that has been shown to aid weight loss and improve blood sugar maintenance and cognitive function.

However, despite its benefits, the keto diet also has several drawbacks. Here are some of the potential disadvantages of following a keto diet:

Restrictive and Difficult to Maintain

The keto diet is very restrictive, eliminating carbohydrates, sweets, sugar, fruits, grains, and many vegetables. This makes it challenging to stick to long-term, and many people have trouble adhering to such a limited diet. The diet's rigid nature can also lead to obsessive and disordered eating behaviours.

Nutritional Deficiencies

By cutting out major food groups, the keto diet can lead to nutrient deficiencies. In particular, the exclusion of fruits, whole grains, and vegetables may result in lower intake of essential vitamins and minerals, such as folate, thiamin, and vitamins A, B6, B12, C, E, and K.

Gastrointestinal Issues

Common side effects of the keto diet include gastrointestinal problems like constipation, diarrhoea, nausea, and vomiting. Diarrhoea is particularly frequent, possibly due to the body's difficulty in absorbing the high-fat content of the diet.

Kidney Health

The keto diet has been linked to an increased risk of kidney stones. Additionally, for those with existing kidney disease, the diet can lead to further long-term kidney damage and worsen metabolic acidosis.

Increased "Bad" Cholesterol

Keto diets high in protein and animal-based foods have been found to raise levels of LDL cholesterol, commonly known as "bad" cholesterol. This can increase the risk of heart disease and strokes.

Potential Health Risks

The keto diet is not suitable for everyone and may pose serious health risks for some individuals. It is not recommended for people with certain medical conditions, including diseases of the pancreas, liver, thyroid, kidney, or gallbladder, as well as those with a history of kidney stones or eating disorders.

How to start the keto diet

National Keto Day is celebrated on January 5th each year. It was founded by The Vitamin Shoppe in 2019 to raise awareness of the ketogenic diet and its health benefits.

The ketogenic diet is a high-fat, low-carbohydrate diet that has been shown to offer several health benefits, including weight loss, blood sugar management, and cognitive function support.

Understand the Keto Diet:

Before starting any new diet, it is essential to understand the basics. The keto diet is a high-fat, moderate-protein, and very low-carbohydrate eating plan. This diet aims to induce a metabolic state called ketosis, where your body burns fat for energy instead of carbohydrates.

Know Your Macros:

Macros, or macronutrients, refer to the three main components of a meal: carbohydrates, proteins, and fats. On the keto diet, you will be severely limiting carbohydrates, moderately increasing proteins, and significantly increasing healthy fats.

For most people, carbohydrates should be limited to 20-50 grams per day. This includes not only bread, pasta, and chips but also fruits, beans, and starchy vegetables like potatoes.

Proteins should be consumed in moderate amounts, as excessive protein intake can be converted into glucose and take your body out of ketosis. Focus on high-quality protein sources like meat, fish, eggs, and nuts.

Healthy fats will make up a large portion of your diet. Good sources include avocados, olive oil, nuts, seeds, cheese, and fatty fish like salmon.

Plan Your Meals:

Familiarize yourself with keto-friendly foods and plan your meals accordingly. Base your meals around meat, fish, eggs, healthy oils, nuts, seeds, and low-carb vegetables like broccoli, asparagus, and green peppers.

Stock Up on Keto-Friendly Foods:

Once you know which foods to eat, stock your kitchen with keto-approved items. Get rid of high-carb snacks and processed foods that might tempt you.

Be Mindful of Potential Side Effects:

Starting the keto diet may lead to a period of adjustment known as the "keto flu." Some people experience symptoms such as lethargy, mental fog, constipation, or diarrhea. These symptoms usually subside within a few days to a week.

Consider Intermittent Fasting:

Intermittent fasting can help you enter ketosis faster. This involves limiting food intake to a specific window, typically 8 hours per day, and fasting for the remaining 16 hours.

Seek Professional Guidance:

Before starting the keto diet, consult with your doctor or a registered dietitian, especially if you have any health concerns or dietary restrictions. They can help you determine if keto is right for you and provide guidance on meal planning and nutrient intake.

Remember, the keto diet is not meant to be a long-term solution, and it may not be suitable for everyone. Always listen to your body and make adjustments as needed.

Keto-friendly foods and recipes

National Keto Day is observed annually on January 5th to raise awareness of the ketogenic diet and its potential health benefits. The ketogenic diet is a high-fat, low-carb approach to eating, which has been shown to aid weight loss and improve blood sugar control.

The keto diet can be challenging, but there are plenty of keto-friendly foods and recipes to choose from. Here are some ideas for keto-friendly foods and recipes to get you started:

Keto-Friendly Foods

• Meat and poultry: Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals. Choose grass-fed meat where possible, as it has more omega-3 fats.
• Fish and shellfish: Salmon, sardines, mackerel, and other fatty fish are rich in omega-3 fats and low in carbs.
• Eggs: A large egg contains less than 1 gram of carbs and about 6 grams of protein. Eat the whole egg, as most of its nutrients are found in the yolk.
• Dairy: Cheese, plain Greek yogurt, and cottage cheese are keto-friendly options. They are high in fat and protein and low in carbs.
• Nuts and seeds: Almonds, walnuts, pecans, Brazil nuts, hazelnuts, macadamia nuts, chia seeds, flax seeds, pumpkin seeds, and sesame seeds are all low in net carbs and high in healthy fats and fiber.
• Healthy oils: Olive oil, coconut oil, butter, and ghee are good sources of fat and contain no carbs.
• Non-starchy vegetables: Green leafy vegetables such as spinach, kale, and collard greens are keto-friendly and packed with vitamins and minerals. Other options include broccoli, cauliflower, green beans, bell peppers, zucchini, and summer squashes.
• Avocados and olives: These are high in healthy fats and low in net carbs.
• Berries: Strawberries, blackberries, raspberries, and blueberries are lower in carbs than other fruits and high in antioxidants.
• Dark chocolate and cocoa powder: Choose dark chocolate with a minimum of 70% cocoa solids and eat in moderation.

Keto-Friendly Recipes

• Zucchini noodles: Use a spiralizer to make zucchini noodles as a substitute for pasta or noodles.
• Cauliflower rice or mashed cauliflower: Another versatile vegetable that can be used as a keto-friendly alternative to rice or mashed potatoes.
• Stuffed peppers: Bell peppers or poblano peppers can be stuffed with meat and cheese to make a flavorful low-carb main dish.
• Keto treats: Combine plain Greek yogurt or cottage cheese with chopped nuts, cinnamon, or other spices for a quick keto dessert or snack.
• Avocado toast: Spread some mashed avocado on a slice of keto-friendly bread for a nutritious and filling breakfast or snack.
• Chicken salad: Combine chicken, avocado, and plenty of non-starchy vegetables for a keto-friendly lunch option.

Frequently asked questions