Keto Os And The 17-Day Diet: Can They Work Together?

The ketogenic diet, or keto diet, is a low-carb, high-fat diet that is often used for weight loss and improving health. It involves drastically reducing carbohydrate intake and replacing it with fat, which puts your body into a metabolic state called ketosis. In this state, your body becomes very efficient at burning fat for energy, and it also turns fat into ketones in the liver, which can be used for energy by the brain.

The 17-day diet is a weight-loss diet that consists of four 17-day cycles. Each cycle has four phases: accelerate, activate, achieve, and arrive. The diet focuses on unprocessed foods and lean proteins and limits sugar, carbs, and fat.

Combining the keto and 17-day diets may be effective for weight loss. However, it is important to note that the keto diet can be restrictive and may not be suitable for everyone. It is always recommended to consult a healthcare professional before starting any new diet.

What to eat and what to avoid on the keto diet

The keto diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your body becomes incredibly efficient at burning fat for energy.

Foods to Eat:

• Meat: Red meat, steak, ham, sausage, bacon, chicken, and turkey.
• Fatty fish: Salmon, trout, tuna, and mackerel.
• Eggs: Pastured or omega-3 whole eggs.
• Butter and cream: Grass-fed butter and heavy cream.
• Cheese: Unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella.
• Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: Extra virgin olive oil and avocado oil.
• Avocados: Whole avocados or freshly made guacamole.
• Low-carb vegetables: Green veggies, tomatoes, onions, peppers, etc.
• Condiments: Salt, pepper, herbs, and spices.

Foods to Avoid:

• Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
• Fruit: All fruit, except small portions of berries like strawberries.
• Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
• Low-fat or diet products: Low-fat mayonnaise, salad dressings, and condiments.
• Some condiments or sauces: Barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
• Unhealthy fats: Processed vegetable oils, mayonnaise, etc.
• Alcohol: Beer, wine, liquor, mixed drinks.
• Sugar-free diet foods: Sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

How to get into ketosis

To enter ketosis, your body must enter a metabolic state where it uses ketone bodies for fuel instead of glucose. This metabolic state is achieved by restricting your carbohydrate intake, moderating your protein consumption, and increasing your calorie intake from fat.

• Reduce your carbohydrate intake: This is the most important factor in entering ketosis. The recommended amount varies from person to person, but generally, you should aim for 20-50 grams of carbs per day.
• Increase your physical activity: Being more active can help deplete your body's glycogen stores, which encourages your liver to produce more ketones.
• Try intermittent fasting: This approach involves short-term fasts and can help your body shift its fuel source from carbs to fat.
• Consume more healthy fats: Aim for 55-60% of your calories from healthy fats like fatty fish, olive oil, and avocado oil.
• Eat more coconut oil: Coconut oil contains medium-chain triglycerides (MCTs) that are rapidly absorbed and can be used immediately for energy or converted into ketones.
• Increase your protein intake: Make sure you're consuming enough protein to supply your liver with amino acids and preserve muscle mass.
• Test your ketone levels: Use a breath meter, urine strips, or a blood ketone meter to measure your ketone levels and determine if you're in ketosis.

The weight loss effects of a ketogenic diet

The ketogenic diet is a low-carb, high-fat diet that has been proven to be effective for weight loss. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy.

When you significantly reduce your consumption of carbohydrates, you limit your body’s supply of glucose (sugar), which is the main source of energy for cells. As a result, your body starts burning stored fat for energy, leading to weight loss.

What to Eat

The ketogenic diet is typically composed of:

• High-fat foods: Meat, fish, eggs, nuts, oils (e.g. olive oil, avocado oil), butter, and avocados.
• Low-carb vegetables: Leafy greens, broccoli, cauliflower, peppers, mushrooms, celery, cucumbers, and tomatoes.
• Full-fat dairy: Cheese, butter, cream, and unsweetened yogurt.

What to Avoid

The ketogenic diet restricts:

• Carb-based foods: Grains, sugars, legumes, rice, potatoes, candy, juice, and most fruits.
• Unhealthy fats: Processed vegetable oils and mayonnaise.
• Alcohol: Beer, wine, liquor, and mixed drinks.

Benefits

The ketogenic diet has been shown to have the following benefits:

• Weight loss: The diet can lead to significant weight loss, with some people losing up to 15 pounds in just a few weeks.
• Improved health: The diet can lower the risk of certain diseases, including type 2 diabetes, heart disease, and Alzheimer's disease.
• Increased energy: Many people on the keto diet experience higher energy levels and reduced mid-afternoon energy slumps.
• Creative cooking: The diet encourages people to experiment with new recipes and ingredients.
• Reduced sugar intake: The keto diet helps curb sugar cravings, leading to lower sugar intake.

Challenges and Risks

The ketogenic diet also comes with some challenges and risks:

• Keto flu: Some people experience side effects like fatigue, mental fogginess, and irritability when starting the diet, known as "keto flu."
• Repetitive meals: The limited food options may lead to repetitive meals, making it challenging to stick to the diet.
• Social gatherings: It can be difficult to find keto-friendly options when eating out or attending social events.
• Micronutrient deficiencies: The diet may lead to deficiencies in certain vitamins and minerals, such as vitamin C, magnesium, and fiber.
• High saturated fat intake: The high consumption of saturated fats may increase the risk of cardiovascular disease.
• Constipation: The low fiber content of the diet may cause constipation.
• Not suitable for everyone: The keto diet is not recommended for people with certain health conditions, such as kidney failure, liver disease, or type 1 diabetes.

Tips for Success

To increase your chances of success on the ketogenic diet:

• Plan your meals: Planning your meals in advance can help you stay on track and ensure you're getting a balanced mix of nutrients.
• Find keto-friendly options: Look for keto-friendly alternatives to your favorite snacks and meals, or try creating your own recipes.
• Stay hydrated: Drink plenty of water and other keto-friendly beverages like unsweetened coffee and green tea.
• Get support: Consider finding an accountability partner or joining a keto community for support and guidance.
• Consult a healthcare professional: Before starting the keto diet, consult a doctor or registered dietitian to ensure it's safe for you and to get personalized advice.

The benefits of the keto diet for people with diabetes

The keto diet is a low-carb, high-fat diet that has been found to have many health benefits, including for people with diabetes. Here are some of the benefits of the keto diet for people with diabetes:

Improved Blood Sugar Control

The keto diet can lead to significant reductions in blood sugar levels, which is especially beneficial for people with diabetes. Lower blood sugar levels can help improve diabetes management and reduce the risk of complications.

Increased Insulin Sensitivity

The keto diet has been shown to improve insulin sensitivity, which is crucial for people with type 2 diabetes or prediabetes. Improved insulin sensitivity can help the body use insulin more effectively, thereby regulating blood sugar levels.

Reduced Need for Insulin

In some cases, the keto diet may even eliminate the need for insulin injections in people with type 2 diabetes. As the body becomes more sensitive to insulin, it may be able to produce enough insulin on its own, reducing the reliance on external insulin injections.

Weight Loss

The keto diet is effective for weight loss, which is an important benefit for people with type 2 diabetes. Excess weight is a risk factor for type 2 diabetes, and losing weight can help improve blood sugar control and reduce the severity of the condition.

Improved Heart Health

The keto diet has been found to improve heart-healthy HDL ("good") cholesterol levels. This is beneficial for people with diabetes as they are at an increased risk of heart disease and other cardiovascular complications.

Cognitive Function Improvements

The keto diet has been linked to improved cognitive function, which may be beneficial for people with diabetes. Diabetes can increase the risk of cognitive decline and dementia, so the keto diet may help mitigate these risks.

While the keto diet offers these benefits for people with diabetes, it is important to note that it may not be suitable for everyone. It is always recommended to consult with a healthcare professional before starting any new diet, especially if you have a medical condition such as diabetes. Additionally, the keto diet may have some side effects, and long-term sustainability, safety, and efficacy are still not well understood.

The risks of the keto diet

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. However, there are some risks associated with the keto diet that should be considered before starting this dietary plan. Here are some of the potential risks of the keto diet:

• Dehydration and gastrointestinal issues: The keto diet can cause water loss before fat loss, which can lead to dehydration. It can also cause gastrointestinal problems such as constipation, diarrhea, nausea, and vomiting.
• Kidney problems: The keto diet has been linked to an increased risk of kidney stones and long-term kidney damage, especially in people with kidney disease.
• Nutrient deficiencies: The keto diet restricts many fruits and vegetables, which can lead to vitamin and mineral deficiencies, including folate, thiamin, and vitamins A, B6, B12, C, E, and K.
• Reduced athletic performance: The keto diet may lead to decreased energy and reduced athletic performance, especially in high-intensity activities like cycling and running.
• Liver problems: The high-fat content of the keto diet can put extra strain on the liver, and may worsen existing liver conditions.
• Heart disease: The keto diet is associated with increased "bad" LDL cholesterol levels, which can increase the risk of heart disease.
• Social isolation and disordered eating: The strict nature of the keto diet may lead to social isolation and disordered eating patterns.
• Not suitable for everyone: The keto diet is not recommended for people with certain conditions, including eating disorders, fat metabolism disorders, liver or thyroid problems, and gallbladder issues.
• Keto flu: Some people starting the keto diet may experience the "keto flu," which includes symptoms such as an upset stomach, dizziness, decreased energy, and mood swings.
• Weight regain: The keto diet may be difficult to sustain long-term, and people may regain any lost weight when they return to their previous eating patterns.

Frequently asked questions