How Long is the Keto Diet Safe?

The keto diet is a low-carb, high-fat plan designed to promote ketosis – an energy state that may lead to weight loss.

Though generally safe to follow a keto diet, its long-term health effects have yet to be fully established. If you’re uncertain if this lifestyle is right for you, consult with your physician before making any changes.

Nuts and seeds

Nuts are a popular choice for keto dieters due to their high fat content and nutritious density. Furthermore, they’re low in net carbs and abundant in fiber which may help regulate blood sugar levels and keep you feeling fuller for longer.

Furthermore, they contain essential vitamins and minerals like magnesium, selenium, zinc, vitamin E, iron, and copper.

However, it’s essential to remember that nuts are high in caloric density and may lead to overeating. Therefore, portioning them out into small bags or containers helps avoid this temptation and helps limit overindulging.

Eggs

Eggs are an economical and nutritionally dense way to add high-quality sources of fat, protein and essential vitamins and minerals to your keto diet. In terms of per serving size, eggs offer more nutritional density than other foods on a per-serving basis.

Keto-style diets like the ketogenic diet are incomplete without eggs, which have been scientifically proven to reduce insulin resistance and regulate blood sugar levels in those with type 2 diabetes. Eggs help the body create ketone bodies which burn fat and promote weight loss through increased energy expenditure.

High-fat dairy

Dairy is an excellent source of protein and healthy fats. It helps reduce inflammation, improves body composition, and encourages weight loss.

Lactose intolerance can be alleviated with this product; however, if you’re sensitive, make sure to read the label and avoid products that contain excessive amounts of lactose.

High-fat dairy has been linked to improved heart health and may help lower your risk for developing diabetes, cancer and other illnesses. It’s also an excellent source of satiating fats that will keep you feeling full for longer and prevent overeating.

Meat

Finding meat options low in carbs and high in fat for the keto diet can be challenging. But if you’re willing to search, there will be plenty of great choices available.

When selecting meats, it’s essential to opt for unprocessed and grass-fed options. This reduces steroid hormone and antibiotic exposure.

Grass-fed beef, pork and poultry also boast better nutritional profiles due to their lower levels of saturated fat – the kind that raises LDL cholesterol and raises your risk for heart disease.

Vegetables

Vegetables are an integral part of a balanced diet. Not only do they provide fiber, vitamins, minerals and antioxidants that keep you feeling satiated for longer, but they can also help regulate blood pressure levels and lower the risk of chronic disease.

No matter if you follow a keto diet or not, it’s essential to incorporate plenty of vegetables into your meals. Vegetables provide dietary fiber, potassium, folate and vitamins A, C and K which are all great sources for overall wellbeing.

Vegetables are an excellent source of iron, which is necessary for healthy hair, skin and nails. Furthermore, iron helps with blood clotting and supports bone, brain and heart health.

Oils

Oils are an ideal way to increase the fat in your keto diet. They contain essential fatty acids that may reduce blood pressure, burn off belly fat, reduce inflammation and lower cholesterol levels.

But to maintain a healthy keto diet, you need to select the appropriate cooking oils. These should contain high amounts of monounsaturated and polyunsaturated fats while being low in saturated fats.

Keatley recommends that to reduce synthetic trans fats, opt for vegetable oils made from naturally fatty foods like avocados, olives and coconuts. These oils require less industrial processing and are easier on the digestive system.