Status: Tags: Links: Diet
Keto Diet
Principles
The goal of the keto diet is to induce ketosis: a metabolic state in which the body, unable to convert carbohydrates into glucose, burns fat instead, which the liver converts into water-soluble molecules called ketone bodies that take the place of glucose as an energy source
Foods
- high in fat (80%)
- Low in carbs (<5%)
- carb intake has to be around 20 – 30 grams a day
- Moderate in protein (15-20%)
Allowed
- meat, fish, butter, eggs, cheese, heavy cream, oils, nuts, avocados, seeds and low carb green vegetables
Prohibited
- carb sources like grains, rice, beans, potatoes, sweets, milk, cereals, and fruits
- alcohol
Consequences
Good
- Ketosis is natural and normal, though arguably not optimal
- When we convert from using carbs to using fats, energy levels are more sustained, you don’t have the mid-day slumps, and you can go throughout the day with a better energy source
- Effective for weight loss
- Anti-inflammatory benefits
- Anti-cancer properties
- Helps balance hormones
- Improves blood lipids
- Improves immune function
- Beneficial for reaching low insulin levels
Bad
- Very restrictive, as you must measure your food
- Loss of certain minerals and nutrients in the diet which requires supplementation
- Can cause GI disturbances
- Risk of kidney stones and muscle cramps
- New way of eating, so there is not a lot of long-term data available
- Have to measure glucose and ketones twice daily
Backlinks
References:
Created:: 2021-08-30 23:37