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The Keto Diet and You



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A ketogenic (keto) diet is high in fat and protein and low in carbohydrates.

What can happen from a lack of carbohydrates?


Carbohydrates frequently receive a poor image, particularly when it comes to weight gain.


If you entirely remove carbs from your diet, your body will start to burn more fat for energy. When fat is broken down to generate fuel for your body, ketones are formed.


For a sustainable, balanced, healthy approach to eating and weight — it is OK to consume both carbs and fat


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Is the keto diet sustainable?


The ketogenic diet is difficult to be ethical in the long run for most people, and the long-term benefits or harmful consequences on health are unknown. Carbohydrates aren’t all terrible. Carbs have a valuable impact on various health benefits.


Moreover, the premise is that it is acceptable to consume both carbs and fat for an ethical, balanced, and nutritious approach to healthy weight management. Be sure to pay attention to portion control and avoid processed foods.


Types of Carbs


There are three sources of carbohydrates:

  1. Sugar

  2. Starch

  3. Fiber


Sugar is the most basic type of carbohydrate and can be found in a variety of meals, including fruits, vegetables, milk, and milk products.


Starch is a complex carbohydrate, which indicates it is made up of several sugar units joined together. Natural sources of starch include vegetables, rice, and potatoes.


Fiber is a complex carbohydrate as well. It naturally exists in fruits, vegetables, and cooked dry beans and peas.


What happens when I follow the keto diet?


The keto diet has been proven to produce fast results in the short term, such as weight loss. However, there are repercussions of the diet and metabolic change:


  1. With the keto diet, your body is forced to burn fats rather than carbohydrates.

  2. While this diet may help you lose weight, the high level of unhealthy fats paired with fruits and vegetables is harmful to your health in the long run.

  3. The food travels down to the liver to break down stored fat into molecules known as ketones in a process called “ketogenesis.”


The USDA recommends less than 30% fat, 20-35% protein and at least 50% carbs.

Check out this video from the Science Insider “What The Keto Diet Actually Does To Your Body”



How about “Keto Breath?”


Many people who follow a ketogenic diet notice that their breath has a “fruity” scent. This is due to high ketone levels, known as acetone. Acetone is a ketone found in both urine and breath. As a result, greater amounts of ketone and acetone are responsible for the infamous “keto breath.”


What should I do after a few weeks of trying the keto diet?


It is highly recommended that you change your lifestyle to one that is more ethical and balanced in the long term. Ask yourself, how am I feeling? Are there signs of fatigue, hunger, or anxiety? Drink a lot of water. Make healthy decisions. Concentrate on portion control and increase your level of physical activity.


What are the healthiest sources of fat?


  • Olive oil

  • Avocados

  • Nuts (almonds, walnuts)


Make wise decisions


Carbohydrates are an important part of a balanced diet because they contain a variety of nutrients. However, not all carbs perform the same task.


Here’s how to incorporate healthy carbohydrates into a well-balanced diet:


  1. Fruits and vegetables high in fiber should be prioritized. Go for whole, fresh, or frozen fruits and veggies that have no added sugar.

  2. Choose low-fat dairy products. Milk, cheese, yogurt, and other dairy products are high in calcium and protein, as well as a variety of vitamins and minerals.

  3. Stick to whole grains. Whole grains have more fiber and other vital elements, such as B vitamins than refined grains.


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This looks more "balanced" to me.

What should you remember about the keto diet?


It is a diet that causes “ketones” to be released into the bloodstream.


In the short term, you will experience weight loss from a calorie deficit of approximately 500 calories per day. For the time being, it’s likely safe to practice the keto diet—ideally with the help of a dietitian or nutritionist.


However, it is not a long-term viable, healthful, or nutritional option. Keeping weight off on the ketogenic (keto) diet will be difficult, not to mention dangerous.


Personally


I eat a high fiber, mostly plant-based 🌱 diet, no red meat, drink 4 liters of water a day, exercise, and am focused on keeping nutrition simple. I am sharing what works for me and what I routinely recommend to my patients.


"Balance. Portion control. Keep nutrition simple. Eat Smart. Eat Healthy. 🌱 🌾 🌿"

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