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A keto diet is a low-carb, high-fat eating plan that’s becoming increasingly popular as both weight loss and to manage diabetes and prevent Alzheimer’s disease.
This eating plan is extremely restrictive, restricting carbohydrate consumption to only 10 grams daily from sources such as protein and fats. It should not be used long-term.
Keto diets are known for being extremely low in carbohydrates and high in fat, but it’s still important to get enough protein as well. Protein helps build muscle cells and burn calories.
Protein is also an excellent source of B vitamins and other essential nutrients. Unfortunately, too much protein can put undue strain on your kidneys and weaken bones.
Furthermore, if you eat too much protein at once, your body will utilize its amino acids for energy production instead of burning fat for fuel.
Karissa Long, an integrative nutrition health coach, explains that gluconeogenesis, also known as glucose production, can hinder ketosis by making it harder for your brain to use ketones as energy. “Gluconeogenesis” occurs when your body needs to use non-carbohydrate sources in order to create glucose for energy production; it occurs when non-carbohydrate sources cannot be converted into usable energy.”
The keto diet is a low carb, high-fat eating plan that can aid weight loss and enhance health. Additionally, it has proven successful at managing diabetes.
A keto diet can also help you suppress your appetite, burn fat more efficiently and feel full after meals. Additionally, it often includes intermittent fasting which further increases calorie burn.
Eating meat is an excellent way to get protein into your diet while on a ketogenic diet. Lean cuts of grass-fed beef, pork and lamb as well as wild-caught fish are ideal options.
Cheese is another ideal source of protein for those on a keto diet. It’s packed with calcium and CLA – an anti-fat type of saturated fat which may aid in fat loss.
Vegetables are an integral part of the keto diet and provide many health benefits, from dietary fiber to antioxidants. Keto veggies are low in carbohydrates and packed with essential nutrients you need for optimal wellbeing.
When following a keto diet, opt for vegetables with lower net carbs (total carbohydrates minus fiber). Doing this will help you regulate your overall carb intake so that you do not exceed 50g per day.
Cauliflower, for instance, contains 3.2g net carbs per cup and can be used as a nutritious addition to soups, salads, pasta dishes and more – not to mention it makes an excellent mashed potato alternative!
Dairy is not recommended for the keto diet due to its high sugar content. If you’re on a strict low-carb plan, steer clear of yogurts and other dairy products with added sugar like chocolate milk and flavored creamers.
For a dairy-friendly keto diet, unflavored full-fat yogurt and kefir are the ideal choices. However, be sure to read the labels carefully when purchasing these items.
Some individuals suffer from dairy intolerance, meaning they have difficulty digesting milk or dairy products. This may manifest itself in digestive issues like bloating and gas; additionally, some may have allergies to cow’s milk protein called casein that could result in allergic reactions such as digestive upset, hives or anaphylaxis.
When following a keto diet, the most beneficial cooking oils are those high in healthy fats and low in carbohydrates. These fats have been known to lower blood pressure, reduce belly fat, combat inflammation, support heart health and lower cholesterol levels.
For instance, avocado oil is an ideal addition to a keto diet due to its abundance of monounsaturated fats and antioxidants that promote good health and energy levels.
MCT (medium chain triglycerides) oil is an ideal addition to a keto diet due to its saturated fatty acids that promote energy and appetite. Plus, it’s packed full of omega-3s for overall wellbeing benefits.