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What can I drink? Which slimming club is best? Which artificial sweetener should I choose? What is the ketogenic diet? A ketogenic diet is a very low-carb diet, considered to be when you eat a level of carbohydrate of around 30g of carbohydrates per day or below. This encourages the body to get its energy from burning body fat which produces an energy source known as ketones. Note that it is important that you speak to your doctor if you are considering following the diet as precautions may need to be taken before starting. People on insulin will typically require smaller doses of insulin which leads to less risk of large dosing errors. The diet helps burn body fat and therefore has particular advantages for those looking to lose weight, including people with prediabetes or those otherwise at risk of type 2 diabetes. Based on the understanding that carbohydrate is the macronutrient that raises blood glucose the most, the primary goal of a ketogenic diet is to keep consumption lower than that of a traditional low carbohydrate diet with moderate protein and a very high fat content. Some people use the keto diet to stay at a healthy weight. Unlike glucose, ketones can’t be stored as fat because they aren’t metabolized the same way. This might seem counterintuitive if you associate keto with piles of bacon and cheese. But in reality, the keto diet can support weight management by burning fat and curbing cravings. The trick is to primarily get your fats from quality sources like nutrient-dense whole foods and pay attention to how you feel. Inflammation is your body’s natural response to an invader it deems harmful. Too much inflammation is bad news because it increases your risk of health problems. A keto diet can reduce inflammation in the body by switching off inflammatory pathways and producing fewer free radicals compared to glucose. What is Metabolic Flexibility and How Can You Achieve It? The keto diet for beginners seems like all fat, no carbs and lots of bacon and cheese-but that’s not the case. There are different approaches to this style of eating, and it’s a good idea to find what works for you.|The keto diet, short for "ketogenic," involves eating a high amount of fat, a moderate amount of protein and very few carbs - even fruit is off the table. As with any fad diet, adherents tout weight loss, increased energy and greater mental clarity among the benefits. But is the keto diet all it's cracked up to be? Not precisely, nutritionists and dietitians say. Low-carb diets like the keto do appear to lead to some short-term weight loss, but they're not significantly more effective than any other commercial or self-help diet. And they don't appear to improve athletic performance. Melinda Manore, a professor of nutrition at Oregon State University. And as with other fad diets, people typically regain the weight once they go off the diet. So, what is the keto diet? The keto diet was originally designed not for weight loss, but for epilepsy. In the 1920s, doctors realized that keeping their patients on low-carb diets forced their bodies to use fat as the first-line source of fuel, instead of the usual glucose. When the body’s glucose level is reduced due to the diet’s low carbohydrate content, the body acts as if it is in a starvation state - although it is not - and begins burning fats instead of carbohydrates. This process in turn yields chemicals called ketone bodies as an alternative source of fuel. When the body burns ketone bodies, tissue-protective gamma delta T-cells expand throughout the body. This reduces diabetes risk and inflammation, and improves the body’s metabolism, said Dixit, the Waldemar Von Zedtwitz Professor of Comparative Medicine and of Immunobiology. After a week on the keto diet, he said, mice show a reduction in blood sugar levels and inflammation. But when the body is in this “starving-not-starving” mode, fat storage is also happening simultaneously with fat breakdown, the researchers found. When mice continue to eat the high-fat, low-carb diet beyond one week, Dixit said, they consume more fat than they can burn, and develop diabetes and obesity. “They lose the protective gamma delta T-cells in the fat,” he said. Long-term clinical studies in humans are still necessary to validate the anecdotal claims of keto’s health benefits. “Before such a diet can be prescribed, a large clinical trial in controlled conditions is necessary to understand the mechanism behind metabolic and immunological benefits or any potential harm to individuals who are overweight and pre-diabetic,” Dixit said. There are good reasons to pursue further study: According to the Centers for Disease Control, approximately 84 million American adults - or more than one out of three - have prediabetes (increased blood sugar levels), putting them at higher risk of developing type 2 diabetes, heart disease, and stroke. More than 90% of people with this condition don’t know they have it. Obesity and type 2 diabetes are lifestyle diseases. Diet allows people a way to be in control. Unfortunately, keto diets are probably more prone than many others to end with weight regain because they can be hard to stick to in the long run, Carson said. And being in ketosis for more than a few weeks might not be best for overall health, she said. Some of this is genetically determined: The extent to which dietary fats and cholesterol translate to increased levels of blood cholesterol (which are associated with heart disease) is partly individual, Carson said. Ketogenic diets also tend to cause more calcium to be lost in the urine, Carson said, which can lead to a decrease in bone density over time and increase the risk of osteoporosis. The AHA recommends eating a variety of fruits, vegetables, whole grains, low-fat dairy, skinless poultry and non-fried fish, nuts and legumes, and limiting red meat, saturated fat and sweets for a heart-healthy diet. Majumdar said. In the case of keto diets, putting the kibosh on fruits, many veggies and whole grains means that people don't end up consuming much fiber. The AHA also recommends at least 150 minutes of moderate exercise a week for heart health. Weight loss and maintenance might take a lot more exercise than that, Carson said, which could be a problem for those on ketogenic diets. Alcohol: Alcoholic beverages are high in carbs, which can take your body out of ketosis. Sugar-free diet foods: These products can be high in sugar alcohols, which affect ketone levels. They’re highly processed, too. FDA authorized at home saliva self-collection testing kit for COVID-19. No waiting in line or uncomfortable swabs. Butter and cream: Products of grass-fed animals, if possible. Healthy oils: Mainly extra virgin olive oil, but coconut and avocado oil are ok, too. In keto and most healthy diets, it’s best to base your meals on whole, one-ingredient foods. To learn more about keto-friendly, low-carb foods, check out this list: Ketogenic diet foods - what to eat. Always try to rotate your vegetables and meats to reduce boredom and maximize your nutritional intake. You can eat a variety of delicious and nutritious meals when following a ketogenic diet plan. Keto Snacks to Enjoy! As with any dietary plan, you might get hungry between meals.

The shift, from using circulating glucose to breaking down stored fat as a source of energy, usually happens over two to four days of eating fewer than 20 to 50 grams of carbohydrates per day. Keep in mind that this is a highly individualized process, and some people need a more restricted diet to start producing enough ketones. Because it lacks carbohydrates, a ketogenic diet is rich in proteins and fats. It typically includes plenty of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. Because it is so restrictive, it is really hard to follow over the long run. Carbohydrates normally account for at least 50% of the typical American diet. One of the main criticisms of this diet is that many people tend to eat too much protein and poor-quality fats from processed foods, with very few fruits and vegetables. Patients with kidney disease need to be cautious because this diet could worsen their condition. The main goal of this eating pattern is to minimize your carb intake to make the body use fat as a source of energy. When you drastically reduce your consumption of carbs and increase fat intake, your liver starts producing ketone bodies from fat. Ketone bodies are small molecules that serve as an alternative source of energy for the body and brain. Ketosis is a state when your body uses ketone bodies (fat) as a primary source of energy. This diet contains all essential nutrients, and minimizes feelings of hunger as you can eat high fat foods that lead to a feeling of satiety. Thus, elimination of carbohydrates forces the body to start the process of breaking down fats which leads to weight loss. Read More: 30 Day Keto Challenge: Will Upping Your Fat Intake Help You Lose Weight? Start a keto diet step by step, gradually reducing your carbohydrate intake by 10 grams per day. Increase your fat intake every day for satiety, while maintaining your protein the same. There's no shortage of keto-inspired diets. The Atkins, South Beach, and Paleo diets are some of the best-known examples. But a true ketogenic diet is different and calls for up to 90% of your daily calories to come from fat. That is often hard for people to maintain. However, research has shown that people can achieve faster weight loss with a keto diet compared with a calorie-reduction diet. In the short term, a keto diet is probably safe. But over time, it's tough to keep off the weight this way. If you do try a keto diet to jump-start weight reduction, choose healthier sources of fat and protein, such as olive oil, avocados, and nuts (almonds, walnuts). But after a few weeks, switch to a reduced-calorie Mediterranean-style diet and increase your physical activity. This will help manage your weight loss for the long term. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.|A ketogenic diet - which provides 99% of calories from fat and protein and only 1% from carbohydrates - produces health benefits in the short term, but negative effects after about a week, Yale researchers found in a study of mice. The results offer early indications that the keto diet could, over limited time periods, improve human health by lowering diabetes risk and inflammation. They also represent an important first step toward possible clinical trials in humans. The keto diet has become increasingly popular as celebrities, including Gwyneth Paltrow, Lebron James, and Kim Kardashian, have touted it as a weight-loss regimen. In the Yale study, published in the Jan. 20 issue of Nature Metabolism, researchers found that the positive and negative effects of the diet both relate to immune cells called gamma delta T-cells, tissue-protective cells that lower diabetes risk and inflammation. A keto diet tricks the body into burning fat, said lead author Vishwa Deep Dixit of the Yale School of Medicine. On your “days off,” your allowed macronutrient ratio is 25% fat, 25% protein, and 50% carbohydrates. The most common cyclical keto diet has you follow the traditional keto diet from Sunday to Thursday. Then, on Friday and Saturday, you can enjoy carb-heavy meals. On your days off, you may get your carbs from high-carb fruits, starchy vegetables, dairy products, and whole grains. However, as long as a beer or cake fits into your macros, you can consume whatever you want. 10. Can I Drink on the Keto Diet? This is tricky. The keto diet, and all of its variations, is based on three macronutrients. Fat has nine calories per gram. Protein and carbohydrates have four calories per gram each. Fitting alcohol into your macros is difficult because it has seven calories per gram. Moreover, unless you’re sipping straight liquor, alcoholic beverages contain carbohydrates, too. At the end of the day, you can fit alcohol into any variation of the keto diet.

What is the ketogenic diet? The ketogenic diet is a diet that produces reactions in the body similar to those that occur during fasting. This is a type of extreme low-carb diet that was first developed in 1921 due to the ability of this type of diet to reduce or suppress seizures. As new medications to treat seizures were developed, the ketogenic diet became less popular as a way to manage seizure disorders. However, in 2008, a clinical trial showed that a ketogenic diet could help children with treatment-resistant epilepsy become seizure-free. A ketogenic diet is often prescribed for people who have failed two mainline antiseizure drugs, with studies showing seizure-reduction rates as high as 85% after this treatment. It can be effective for patients of any age or seizure type. The reasons why a ketogenic diet works to help reduce seizures are unclear, but it is believed to induce metabolic changes that lower the risk of seizures. The diet itself is a low-carb, high-fat diet that involves extreme reduction of carbohydrate consumption and replacing it with fat, up to a concentration of 70%-80% of calories from fat. Sugar and carbohydrates don't sound like they're part of a healthy meal to most - but in reality, they can be found in some pretty nutritious items you'll have to cut out of your diet entirely. It's why nutritionists and health experts may be critical of the keto diet, especially since deprivation requires tons of willpower that might be counterintuitive to your needs. While the keto diet could result in serious weight loss for those who can stick to the diet's plan, if you know you simply can't give up bread or fruits, it's okay - Stefani Sassos, MS, RD, CDN, a registered dietitian within the Good Housekeeping Institute, says that the Mediterranean diet or 'flexitarian' meal plans could also help you lose weight in the long run. If you've seen a friend transform their body while on the keto diet, read up on what it entails below before you take a swing at achieving ketosis. Like all diets, Sassos points out that the keto program doesn't guarantee sustained weight loss (in fact, some people report ballooning in weight afterwards) and that you should discuss any long term diet changes with your healthcare provider.|As your body switches from burning glucose to fat for fuel, unpleasant symptoms may occur. Staying hydrated, getting enough rest, eating fiber-rich foods and engaging in light activity can help ease keto flu symptoms. What’s more, supplementing with the electrolytes magnesium, sodium and potassium can help reduce certain symptoms, such as muscle aches, headaches and insomnia. As the vegan keto diet restricts many foods, it’s not appropriate for everyone. The vegan keto diet may not be suitable for those with type 1 diabetes, women who are pregnant or breastfeeding, athletes or those with eating disorders or a history of disordered eating. If you consider transitioning to a vegan keto diet, consult your doctor or a qualified health professional first to ensure the diet is safe to follow. Low-carb, high-fat diets may not be suitable for pregnant women, children and people with certain medical conditions. If you’re unsure whether the vegan keto diet is the right choice for you, seek advice from your doctor.

And basically ketones can stand in as glucose for fuel when we’re not eating carbs. Just to break it down again: On the high-carb diet you eat carbs like pasta or bread, your glucose levels rise, the pancreas secretes insulin and then the insulin moves the glucose into our cells to power our body. On the keto diet, a person eats fats like steak and eggs. The glucose and insulin levels in the body fall. The liver converts the fat into ketones and then the ketones fuel the cells and tissues of the body. You’re making the body find a way to use fat as a source of fuel. Is there another way to get the body into ketosis? Starvation. When you fast - think about it again, our bodies don’t have glucose stored up anywhere. When you’re not eating, it has to turn to fat stores to start to get energy to keep going. If you use a tracking app, some people find it helpful to enter what you’ll eat ahead of time so to help you plan better. Or, you can just use my keto diet menu for beginners so I can do it for you. Planning what you’ll eat each day - at least approximately - will save you both time and money. But, it can also be difficult and time consuming to come up with that plan, making sure it fits your macros, offers enough variety, and tastes good. That’s why I create easy keto meal plan for beginners every week. They balance meal prep, super simple recipes (that even non-keto family members will eat!), and occasional leftovers to save time and money. I have options for a single person or a family of four, so that it can fit your life. Sign up for a free week of keto meal plans here!|In 1921, a distinguished physician at the Mayo Clinic suggested trying what he called a ketogenic diet, a high-fat diet designed to be so carbohydrate-deficient it could effectively mimic the fasting state. Oddly, the success of ketogenic diets against pediatric epilepsy seems to get conflated by keto diet proponents into suggesting a it is beneficial for everyone. By eschewing carbohydrates, you force your body to burn fat. And indeed, the amount of fat you burn shoots up when you eat a keto diet. At the same time, however, the fat you take in shoots up when you eat a keto diet. What happens to our overall body-fat balance? Body fat loss slows upon switching to the ketogenic diet. Just looking at the scale, the ketogenic diet seems like a success, but what happens inside bodies tells a different story. On the keto diet, rates of body fat loss may slow by more than half, so most of what is lost is water.

Fans of the high fat, low-carb keto diet praise its appetite-crushing benefit, which is why keto dieting is so popular for weight loss. But since we don’t live in a keto-friendly world, the call of carb-rich fare - from healthy options, like fruit, yogurt and oatmeal to less healthy foods, like pizza, French fries and dessert - can make it hard to stick with the keto diet. Even if you’re not craving carbs, a normal social activity, like dinner at a friend’s house, can pose problems. Enter keto cycling. In this fairly new approach, you cycle on and off the keto diet at various intervals. Though this may sound like the best of both worlds, there are some red flags you should know about. The keto diet is designed to encourage your body to adapt to using fat instead of its preferred fuel source, glucose, which is the substance that’s broken down from the carbohydrates you eat. The keto diet has been shown to help with weight loss - specifically fat reduction - because it can suppress appetite and kick start fat-burning through ketosis. A 2004 study showed that obese patients who underwent ketosis lost 4.5 pounds after a year on the diet. Though this study notes that ketogenic diets proved difficult to follow long-term. A 2008 study found that those on a ketogenic diet who were given no other restrictions than to remain low-carb (i.e. no calorie restrictions) reportedly lost more weight and remained full for longer than those not on a ketogenic diet. A 2014 review found that the ketogenic diet helped reduce weight by controlling hunger levels and boosting fat-burn. A 2000 review of 11 studies showed that the keto diet was beneficial for children who had epilepsy in mitigating the frequency of their seizures. A 2013 review of 38 studies showed that a ketogenic diet was an effective treatment for epileptic patients with a nearly 58% success rate after three months on the diet. In the world of nutrition, the ketogenic diet is enjoying its moment as diet du jour. Google trends show a sharp uptick in searches for the ketogenic diet since 2016. Almost 550,000 people subscribe to the r/keto subreddit. Twitter, I found an endless stream of modified keto recipes and stories claiming successful weight loss. Alicia Vikander, the new Lara Croft in Tomb Raider, and Silicon Valley bros have reportedly used the diet to change their bodies. You can even buy keto dog food. According to some advocates, keto diets are a one-size-fits-all solution for obesity and the hunger that comes from traditional weight loss diets. On the other hand, a panel of nutrition experts ranked the ketogenic last (along with the Dukan Diet) among 38 other diets in US News and World Report’s annual diet rankings. Within that definition, some suggest as little as 10-20 grams of carbohydrates per day. Others, like the Keto Reset Diet, allow for 50 grams (and in some cases more). The key is to get carb intake low enough that the liver produces ketones (now you know where the name comes from), a source of energy that most of the body-including the brain- can use for fuel. Most of the time, particularly with the Standard American Diet, we’re running our bodies on glucose from the carb sources we regularly eat throughout the day. When carb intake is restricted enough, the body needs to tap other energy sources. That can include fat and ketones. While much of the body can use fat efficiently, the brain does not-hence the need for ketone production under a very low carb scenario. Rather than understand this setup from a restrictive perspective, a look into human evolutionary history shows us this would’ve been a common if not default arrangement.|Using the example above, once our 40-year-old woman approaches her goal weight and is now 150 pounds, her energy requirements just for maintaining her body size is now 1622 calories a day. That is almost what she was eating to lose 2 lbs a week at first! In general, if you are eating 1000 calories a day less than you burn to keep your body running you will lose 2 pounds a week. While this might be doable if you are very over weight, as you get closer to your goal weight you will probably have to lower the deficit so that you feel full and are getting your needed protein, vitamin, and mineral requirements from food. In addition, for women our body tends to hold onto weight and lose it in batches, due to our hormone cycles. So don’t be discouraged if you don’t see that 1-2 pound weight loss every single week. Your body is doing important things behind the scenes to keep you healthy. What is the keto diet? The ketogenic diet is a high-fat, low-carbohydrate diet. It also includes non-starchy vegetables, like brussels sprouts, cauliflower, squash, and many others. The diet limits high carbohydrate foods, including grains, root vegetables, fruits, and sugar. In the early 1920s, medical doctors created the diet as a treatment for epilepsy in children. The word ketogenic means the body produces ketones. Ketones are a type of acid that your body produces when you don’t have enough insulin in your body to use glucose for energy. Instead, your body uses fat for energy and produces ketones. The primary goal of the diet is ketosis, which is when your body uses fat for energy instead of carbs. How many carbs do you eat on the keto diet? Generally, a low-carb diet is when you eat 100-150 grams of carbs per day. The keto diet goes even lower because the goal is to get into ketosis. Most people reach ketosis if they eat 50 grams or less of carbs per day.|Calories still count on the keto diet. However most dieters report reduced appetite and are able to “feel full” while eating less. Feeing full while eating less? Yup, you read that right. Are bananas keto friendly? While bananas are not an “unhealthy” food, their high carbohydrate count (28 net carbs for a small banana!) make them suboptimal for those on a keto diet. If you’re trying out keto and love bananas, consider eating only a small portion of a banana and slicing it very thinly, or substitute bananas for banana-flavored extracts instead. Can I still have cheat days? Yes you can! Many people who are “keto-adapted” (have consistently maintained deep ketosis) report being able to stay in ketosis despite having a rare high-carb treat like beer, sushi or cake. But proceed with caution - “cheating” on a regular basis or designating a weekly cheat day is highly discouraged on keto. Due to the high fat concentration of keto foods you can easily regain the weight (or gain more weight) if you’re not actually in ketosis and cheating regularly. Like all diets - the better you adhere to the diet the better (and faster!) your results. But won’t eating fat make me… Nope! That’s a common misconception. But don’t just take our word for it. There is no literature or long-term evidence that implies keto is not a safe lifestyle or diet.

As Silicon Valley trendsetters, famous actors, and online health sites tout the low-carbohydrate, high-fat ketogenic, or “keto,” diet, scientists are working to study it - from how it impacts inflammation in the brain to its effects on weight and heart health, as well as any other potential health risks. Among the researchers studying the diet’s effectiveness and safety are Ethan Weiss, MD, and Raymond Swanson, MD, two UC San Francisco physician-scientists who have studied different aspects of the ketogenic diet. The ketogenic diet tries to bring carbohydrates down to less than 5 percent of a person’s daily caloric intake - which means eliminating most grains, fruit, starchy vegetables, legumes and sweets. Instead, it replaces those calories with fat. That fat is turned into ketone bodies, which are an alternative energy source: besides glucose derived from carbohydrates, ketones from fat are the only fuel the brain can use. Weiss and Swanson helped break down the keto diet.|But many health and fitness experts have pointed out that weight loss that may occur while following the keto diet actually stems from being in a calorie deficit (consuming less energy than you expend) overall, which can be achieved while eating a more balanced diet including all foods. The keto diet is not recommended for people who work out a lot because the body needs carbs for energy. The keto diet can also lead to nutritional deficiencies when followed long term, but most people don't manage to stick to it for a long period because they enjoy eating carbs, feel too low on energy, or find they can't have a social life. While you'll lose a significant amount of water weight when you first go keto, if a diet is unsustainable the results will be too. Which is exactly what many people have found. Shelle Kearney tried keto for a month after a friend had a positive experience on the diet, but the Australian developed keto flu so she called it quits. Kearney lost some weight during her keto month, but it wasn't worth it for how bad she felt. Kearney said, adding that she found it "too hard" to do keto when living a normal life and socializing. Keto was one of various diets Sarah Laurence tried over 15 years, none of which lasted long. Laurence found keto unsustainable because it was overly restrictive, particularly as someone diagnosed with CFS/ME (chronic fatigue syndrome) and fibromyalgia. She struggled because there was no way to find a healthy balance and ease out of keto into a livable life. The reason less fat is burned on a ketogenic diet is presumably the same reason people who start fasting may start burning less fat: Without carbohydrates, the preferred fuel, our bodies start burning more of our own protein. Inadequate intake of 17 micronutrients has been documented in those on ketogenic diets. Children have gotten scurvy, and some have even died from deficiency of the mineral selenium, which can cause sudden cardiac death. Bone fractures disproportionately plague children on ketogenic diets, along with growth stunting and kidney stones, and constipation is a frequently cited side effect. Keto diets have also been shown to reduce the richness and diversity of our gut flora, and all of that saturated fat can have a profound impact on the heart: A meta-analysis of four cohort studies following the diets, diseases, and deaths of more than a quarter million people found that those who eat lower-carb diets suffer a significantly higher risk of all-cause mortality, meaning they live, on average, significantly shorter lives. Image Credit: maglara / Adobe stock. This image has been modified. The main difference between the five types of Ketogenic Diets is this macronutrient ratio. All Ketogenic Diets are high in fat, adequate in protein and low in carbohydrates. This combination changes the way energy is used in the body, converting fat into fatty acids and ketones in the liver. When there is an elevated level of ketones in the blood, one is in a state of ketosis, which has a variety of therapeutic benefits for the sick and healthy alike. In addition to the macronutrient ratio, the frequency of eating can influence ketosis. More specifically, a practice called intermittent fasting, which reduces the window of time a person eats throughout the day, can help in obtaining and sustaining ketosis. When the eating window is shortened, the body is forced to access energy from its own fat stores rather than calories directly from the diet. An individualized and structured diet that provides specific meal plans. Foods are weighed and meals should be consumed in their entirety for best results. Most people can adhere to the keto diet without any worries; however in certain circumstances this isn’t always advisable. For those on any kind of medication, medical advice should be sought before starting the keto diet. Also, if you have any kind of pre-existing medical conditions, in particular relating to the kidneys or type 1 diabetes, it’s not the best idea. Pregnant or nursing women should also refrain or heavily adapt the keto diet for obvious reasons. Who Could Benefit from the Keto Diet? Judging by the impressive resume the keto diet displays, a number of people could benefit from trying out the regime. Final Thoughts - Is the Keto Diet for You? Many people choose the keto diet with the intention of losing weight. However, once reaching their goals many continue to stick with the practice simply because, overall, it makes them feel better. Of course, if you have any one of the conditions above then it’s definitely worthy of consideration. Granted the keto diet does have its drawbacks in the shape of some short term side effects. And you mustn’t forget if you are someone who really can’t live without carbs or sugar you could find it a tough challenge. However, at the end of the day it’s what works for you. There’s nothing to say you can’t try it and see what you think. Keeping track of macros on keto can be tough. That’s why we created a free keto calculator you can use to help you stay on track. This is our ultimate guide to the keto diet. What Does Keto Mean? Interested in similar diets to keto? Download Your FREE Paleo Starter Kit Today! Check your email to download the free resources. There was an error submitting your subscription.|What Is the Keto Diet? How Do You Get Into Ketosis? What to Eat on Keto? Dr. Josh Axe is also the author of the book “Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones, Boost Brain Health, and Reverse Disease” (February 2019, published by Little, Brown Spark) and the recent Keto Diet Cookbook. Unlike many fad diets that come and go with very limited rates of long-term success, the ketogenic diet (or keto diet) has been practiced for more than nine decades (since the 1920s) and is based upon a solid understanding of physiology and nutrition science. The keto diet works for such a high percentage of people because it targets several key, underlying causes of weight gain - including hormonal imbalances, especially insulin resistance coupled with high blood sugar levels, and the cycle of restricting and “binging” on empty calories due to hunger that so many dieters struggle with. In fact, these are some of the direct benefits of the keto diet.

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Starting out on a new way of eating isn’t easy, and you don’t have to do it alone! Join our private Facebook support group here! There are hundreds of thousands of us in the group waiting to help you. We have people at all stages of the journey, so whether you need a place for keto for beginners, or you’re a more seasoned keto-er looking for others who get it, we’d love to have you in our community. 14. Plan Your Meals. One of the best keto tips and tricks I always tell people is that meal planning is a game changer. Grabbing a bag of chips, a candy bar, or a box of pasta may be easy on a high-carb diet, but sticking to a low carb lifestyle requires more planning. And that’s okay! It’s totally doable and does not have to take hours out of your day. You can make your own plan, whether that’s planning for the week ahead like I do or simply looking at the day ahead in the morning. The effects of maintaining ketosis for long periods of time are unknown. But concerns include the impact on important gut microbes that are likely to be starved of essential fibre required for healthy balance. The potential effect of this on long-term health is still not clear. Most people calling their diet a keto diet are simply following a low or very low carbohydrate diet. Low carbohydrate diets can be helpful, at least in the short term, for some people to lose weight. However, as with the true ketogenic diet, most people can’t stick with a very low carbohydrate diet for long. The latest research shows that it’s the ability to stick to the diet that matters. But it’s worth noting that, as yet, there hasn’t been enough research into the ketogenic diet to support its use in some medical conditions - so people using the diet to treat diabetes or polycystic ovarian syndrome, should consult their doctor before trying it, as it can affect blood sugar levels. The keto diet is all about finding the sweet spot of ketosis. However, if it’s a biological process going on inside your body, how can you tell that you’ve hit it? This is where you have two options. Being in ketosis means the levels of ketones will be higher in your body than normal. Therefore to get an accurate result - a breath, urine, or blood sample will do the trick. However, option two is a far simpler. There are people out there who let their state of ketosis take over their diet. To be honest it’s nothing to get hung up over and it’s far better to concentrate your efforts on eating the right foods. Are There Any Side Effects to the Keto Diet? In most cases, the keto diet is considered a safe way to lose weight and reap the benefits. However, in spite of all the good things mentioned, it is possible to experience some mild side effects.|Employ whatever tools or strategies you need to make your life easier while you transition to a new way of eating. Most importantly, check in with your body as you go. Are you sharpest with a weekly carb refeed, or do you do better on a full ketogenic diet? Do you burn out when you dip below 100 grams of carbs per day? There’s a lot of variation within lower-carb diets, and some people feel their best with different styles of eating. Find a good balance that works best for your body. What is Metabolic Flexibility and How Can You Achieve It? If you’re someone that feels like more data is helpful, calculating your macros using a macro calculator can be helpful when you’re starting out. Every body is different, and calculating the exact nutrition you need in your keto diet plan can help you get started on the right track without wondering why your keto journey isn’t hitting your goals. That’s why they’re not typically on the approved keto food list. You’re better off making your own sauces to control the calories, ingredients, sugars, and carbs. There are also plenty of pre-made options that are safe to use if you don’t have time to whip up something homemade to drizzle on your meals. Salad dressings and sauces can also have extra sugar you wouldn’t expect. If you’re out at a restaurant, avoid balsamics, vinaigrettes, honey mustard, and French or Thousand Island dressings since they tend to have more sugar in them. Since many traditional seasonings and sauces aren’t keto-friendly, herbs and spices will become your new best friends in the kitchen. Just make sure they don’t contain any sugars or high-carb fillers - some mixed spice blends do - and are purely the herb or spice itself before you take the spice jar home with you. As mentioned earlier, these sauces are usually packed with sugar and should be avoided at the grocery store and anytime you eat out.

Keto is a diet that was developed decades ago and originally used for patients with severe epilepsy, some of whom were on the diet for life with no evidence of harm. It consists of low carb, high fat and only moderate protein intake, as opposed to the Atkins diet. Keto isn’t as meat-heavy as commonly believed. Hwu relies on certain “go to” foods like full-fat regular cream cheese, sour cream and avocados as staples. He also consumes a lot of green vegetables and cauliflower. Since starting the keto diet, Hwu has dropped 25 pounds and has maintained the weight loss. His blood pressure, triglycerides and sugar levels have all decreased, which are healthy signs. His biomarkers, including lipid profile and blood pressure have been excellent, he said. There have been a number of studies that show the connection between obesity and certain cancers. Hwu feels that keto makes sense because his patients are not hungry on it, it manages their weight and blood sugar levels and keeps insulin and IGF-1 levels low - two proteins that have been shown to drive some cancers. “I feel that fat intake has been overly emphasized as a negative factor and that a high intake of carbs and the subsequent spikes in insulin and IGF-1 (an insulin-like hormone in the blood) that they cause are more harmful to health overall,” Hwu said. Hwu’s colleague, Dr. Jennifer McQuade, an assistant professor and physician scientist in Melanoma Medical Oncology at MD Anderson says they are currently conducting both human and animal studies of the effects of diet, including the ketogenic diet, on cancer. In addition, they are testing a plant-based high-fiber diet aimed at the gut microbiome, which has been shown to impact response to immunotherapy, a type of cancer treatment that utilizes the patient’s own immune system to fight the disease. They expect results from the studies early next year. For everyday dieters, it might be for the more anecdotal side effects, such as a clearer head. But it can be risky for certain folks, like those with kidney issues, according to experts at the Keck School of Medicine of USC. Ninety percent of Americans have been on a diet and when you ask why they’re dieting - is it for health or to lose weight? “the predominant answer is to lose weight,” according to Dean Pinchas Cohen of the USC Leonard Davis School of Gerontology. So it’s no surprise keto - essentially a new take on the Atkins diet - is popular since it results in weight loss, he said. But long term, the keto diet could be detrimental, since cutting out carbs increases health risks and mortality over time, Cohen said. The ketogenic diet is usually something that’s prescribed by a registered dietitian. For example, Jessica Lowe, a Keck School of Medicine of USC ketogenic dietitian, said she might prescribe it to a patient who has epilepsy, since there’s research that shows it can help control seizures. The rumors are true: You can eat bacon on the keto diet. That seems to be a sticking point for prospective dieters-and for good reason. The ketogenic diet is heralded as one of the strictest eating plans around, but the fact that greasy, fatty strips of meat get a stamp of approval makes it feel sorta-kinda doable. The whole point of going keto is to reach ketosis, a cult-y sounding name for the metabolic process that happens when your body uses fat instead of carbs for energy. To get there, you've gotta do the obvious: eat a whole lot of fat and little to no carbs. It's restrictive, but if you hack the the system just right, you can still create surprisingly delicious food-like taquitos and cookie dough bites. This list is your ultimate guide to everything you can and can't eat when you go keto-plus the foods you're allowed to spring for every once in a while. Keep it with you everywhere you go: to the grocery store, to restaurants, to book club. Note this: When it comes to keto-approved foods, you don't have to spend an arm and a leg. Yes, it's suggested your meats are either grass-fed or cage-free and your seafood wild-caught. For produce, organic is recommended. That said, you will not mess up your chances of achieving ketosis by purchasing farmed or non-organic foods. Do what best fits your budget and goals. Since ketosis is a hard state to maintain, the studies that have been conducted are limited to small number groups or have a significant drop-off rate. A lot of researchers are interested in how the keto diet can be used for diabetes. We predict we’ll see more peer-reviewed studies about the effects of the keto diet on diabetes in the near future. Can you follow the keto diet for long-term? It’s not easy to eat just 50 g of carbs per day. It’s a lifestyle change that often affects those that eat with you. And you can’t take days off when you’re trying to maintain ketosis. Without large peer-reviewed clinical trials, many of the benefits of the diet are based on individual outcomes. Is the keto diet safe for everyone with type 2 diabetes? This diet is not suggested if you have kidney disease (high protein intake can affect kidney functions). You should also be cautious about the keto diet if you have a high risk or history of heart disease. As with any dietary pattern, the fats don’t have to be animal fats. A study found that a ketogenic diet high in polyunsaturated fats was superior to a saturated fat-rich ketogenic diet by several measures. Getting more plant-based fats from avocados, nuts, seeds, coconut, and olive oil will supply more micronutrients as well as heart-healthy fatty acids. Research on long-term effects of the ketogenic diet are currently lacking, longer-term research studies are in progress. Studying the ketogenic diet for a long time is more difficult than many diets because it is so extreme. Just because the ketogenic diet is trendy doesn’t mean everyone should hop on the bandwagon. There are other dietary patterns that are shown to promote health and a healthy weight, including Mediterranean and vegetarian dietary patterns. And research has demonstrated that some people thrive on lower-fat, higher-carb diets. It’s just a tool in the toolbox that people can implement. However, if you listen to your body, you’ll likely pick up on a few tell-tale signs of ketosis. Rest assured, these symptoms typically only occur during the first 1-2 weeks of beginning a ketogenic diet and go away once your body starts to adjust. Once you reach this sweet spot, you’ll understand why the keto diet can be so rewarding and life-changing! Head over here for more information on the signs of ketosis. What are some of the benefits of eating a high-fat diet? Want to start out on the right foot? My Hip2Keto team offers a FREE 30-Day Keto Challenge where we’ll help coach you to the best keto journey possible! The FREE 30-Day Keto Challenge was designed with YOU in mind to help you reach your wellness goals with a fun and engaging challenge. In this series, we share helpful keto tips and tricks, insightful reads from our Keto Nutritionist, weekly meal plan ideas, meal prep tips, and delicious dining out advice.

From your brain to your blood cells, glucose is typically the most readily available source of energy. We get glucose from the foods that we eat - whether that’s breads and refined sugars or those found naturally in nature, like fructose from fruits. But to keep the body and brain functioning in times of starvation when carbohydrates weren’t available, the human body can adapt to using ketones, instead of carbs for fuel. While the shift from using glucose to ketones might seem unnatural, your brain actually processes ketones more efficiently than glucose. Your brain is like a luxury car - why put in economy fuel if you can afford premium? But don’t just take our word for it. The keto diet was originally created to treat epilepsy in children, and is still used today in treatment for children and adults with drug-resistant forms of epilepsy. Does the ketogenic diet work? According to the NIH, there is, “no doubt that there is strong supportive evidence that the use of ketogenic diets in weight loss therapy is effective.” In fact they agree that there are many other positive benefits too, like improved mood and protection from cognitive impairment caused by obesity. In fact, inducing autophagy is now a popular biohacking technique for helping remove signs of aging poorly and keto is one way to get there. The exact ratio of recommended macronutrients (or your “macros”) in your daily regimen (grams of carbs vs. Your age, gender, level of activity and current body composition can also play a role in determining your carb versus fat intake. Historically, a targeted keto diet consists of limiting carbohydrate intake to just 20-30 net grams per day. “Net carbs” is the amount of carbs remaining once dietary fiber is taken into account. Because fiber is indigestible once eaten, most people don’t count grams of fiber toward their daily carb allotment. That’s the carb counts that matter most. On a “strict” (standard) keto diet, fats typically provides about 70 percent to 80 percent of total daily calories, protein about 15 percent to 20 percent, and carbohydrates just around 5 percent. A ketogenic diet requires that fat comprise 60 to 80 percent of your total calories. Protein makes up about 20 percent, while 10 percent comes from carbs. Generally speaking, it’s best to keep carb intake between 20-30 grams per day in order to maintain ketosis. That’s the equivalent of about half a medium bagel. If this sounds like Atkins, it’s close, but “ketogenic diets tend to be more severe in carb restriction and have a more moderate protein restriction,” says Spencer Nadolsky, D.O., author of The Fat Loss Prescription. Though you can eat bacon on a ketogenic diet, the rest of the spectrum is limited. Starchy vegetables like potatoes, corn, and squash are too high in carbs. Same with most fruits. Milk, beans, rice, pasta, bread: nope. However, bacon is still heavily processed and has been linked to an increased risk of cancer and heart disease, so you may not want to eat it at every meal. To stay as healthy as possible, keto dieters should eat plenty of low-carb vegetables like red bell pepper, kale and cauliflower. At about the same time, German biochemist and Nobel laureate Otto Warburg published a study showing that cancer cells, unlike normal cells, use glucose for energy. In 1995 I worked with a teenager who had a large inoperable brain tumor that caused seizures. He was given just weeks to live but his tenacious mother pursued all possible treatments and was referred to me to start the ketogenic diet. Not only did he stop having seizures, he became more alert and active, and was able to enjoy life for another year. His neurologist determined that the diet stopped his seizures and also slowed the rapid growth of his lethal brain tumor. It was then that I realized the diet worked for more than epilepsy. In 1999 I was asked to initiate the diet in a girl who had been in intensive care for three months. She was suffering constant seizures and had been placed in a drug-induced coma several times in efforts to arrest her seizures.

Unlike with calorie restriction, keto helps you lose weight by putting your body into ketosis. When you eat minimal carbohydrates, your body produces ketones for energy. Ketones are made in your liver from fatty acids found in food or your own body fat. Therefore, your liver actually burns fat to make ketones. Ketones are used for energy in lieu of carbs. As your body steadily burns fat as a fuel source, you will start to lose weight. You may be wondering if keto can target specific problem areas, such as belly fat. Burning belly fat is high on the priority list for many people. The fat in your belly is visceral fat, which is a dangerous type of fat that lives deep inside the abdomen, encasing your internal organs. Visceral fat is linked to heart disease and type 2 diabetes. Technically, you can’t spot-target fat areas for reduction. Your body decides where weight loss will occur. However, keto may be useful for eliminating stubborn belly fat. Snacking-wise, nuts are a good source protein and fat, so they can be eaten more, as well as cottage cheese and Greek yogurt. Mainly the plain variety, though, as reduced sugar intake is essential for the success of ketogenic diet. What are the main benefits of keto diet? As well as these, keto can reduce acne and it might also improve heart health and protect brain functioning, although these benefits have not been proven by rigorous lab tests yet, so we can't say for sure that is a benefit. Is keto diet safe? Either way, before you start buying crates of avocados, and especially if you have issues with obesity, you should consult a medical professional and get their advice and guidance. Everyone's needs are different and what works for the vast majority of people might not work for you personally. Be safe and sensible, and always ask for help if unsure. Some people do well with slightly more carbs in their diets, and that’s perfectly okay. Standard keto: This is typically 75% fat, 20% protein and 5% net carbs a day, every day. Some keto followers eat as few as 20 grams of net carbs per day. Cyclical keto: You follow a standard keto diet most of the week. One to two days a week, you have a “carb refeed” in which you eat slightly more carbs. For example, you might eat approximately 150 grams of net carbs during carb refeed days. Targeted keto: You follow the standard keto diet, but eat more carbs 30 minutes to an hour around workouts. The glucose is meant to boost performance, and you return to ketosis after the workout. If your energy is suffering in the gym during keto, this style of eating might work for you. Dirty keto: Dirty keto follows the same ratio of dietary fats, proteins and carbs as the regular keto diet, but with a twist: It doesn’t matter where those macronutrients come from. The keto diet boasts a ton of transformation stories-even celebs like Jenna Jameson, Al Roker, and Vanessa Hudgens have dabbled in it (and have the before-and-after photos to prove it). But um, it's still hard work-revamping your diet by almost totally cutting out carbs is a drastic change for your body (especially if you're a pizza and pasta lover), so there's got to be an easier way to get into ketosis (a.k.a., that state where your body burns fat for fuel instead of carbs), right? Maybe with special keto supplements? Hold on, keto supplements? Exogenous ketones or ketone salts (a.k.a. Together, these reportedly work to increase the amount of fat in your body and kick you into ketosis (a.k.a. McWhorter. Ketone supplements also allegedly block carbohydrates from being absorbed or metabolized, says McWhorter. Those claims are, well, just claims-"If you want to waste your money and potentially consume adulterated products with little or no research backing them, then sure, go right ahead and get those keto supplements," says McWhorter. And because there's such limited peer-reviewed research to support using them, they might even be harmful to your health in the long run, says Michelle Milgrim, RD, a nutritionist at Northwell Health in New Hyde Park, New York. But there haven't been any long-term studies looking at these outcomes over time, she adds. Side effects from keto supplements are also a red flag. Well, can keto supplements do anything at all? While keto-specific supplements, like exogenous ketones, do temporarily elevate the level of ketones in the blood, says Amanda Maucere, RD, a nutritionist at Lung Health Institute in Tampa, Florida, the overall impact on the body is not the same as getting there via your dietary choices. In addition, routine consumption of foods that are high in saturated fat (think bacon, butter, and cheese) can ultimately lead to high LDL (harmful) cholesterol levels-a known marker of increased heart event risk. 35% increase in their LDL levels on average. The Medifast diet has been around since the '80s, and while this carbohydrate-controlled, low-fat diet is known to help you drop weight fast, it may not be good for your heart. With more than 40 portion-controlled and fortified meals to choose from, this calorie-restrictive diet is marketed toward people who need to lose a lot of weight and don't have time to cook or prepare their own meals. While this may sound appealing to many, Klodas warns that a whole day's worth of meals and snacks could cause you to consume three times the recommended amount of protein. Not to mention, the meals are heavily processed. Referred to as "yo-yo dieting," significant fluctuations in weight can double your risk of heart disease, Klodas says. Dinner could be a bunless Big Mac with a Diet Pepsi. Moderate keto: Eat high fat with approximately 100-150 grams of net carbs daily. People who experience problems with other forms of keto sometimes do better with this diet because restricting carbs can sometimes mess with hormonal function and energy levels. Don’t ditch the carbs all at once. Keto for beginners is all about a slow, but steady transition. Keep reading to learn if the keto lifestyle is right for you. To get the best idea of which style of keto works for you, try a different style of keto for at least a month. This will make it easy to set goals based on fat and carb intake instead of worrying about calories. Eat until you’re full, and listen to your body. Adding additional tactics, such as meal prep to help you stay on track, can also be helpful.

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Simply focus on hitting your protein goal when you do get hungry and eat, but otherwise let your body signal when to eat. 9. Avoid The Keto Flu. Maybe you’ve heard of the keto flu, or maybe you’ve just experienced side effects of starting keto. It’s one of the most common questions about the keto diet for beginners. As your body shifts its primary fuel source from glucose and carbohydrates to ketones and fat, it can take your body some time to adjust to this metabolic change. Ketosis also flushes out a lot of water stored in the body, which can cause your electrolyte levels to dip. How to avoid the keto flu? The good news is, the keto flu is temporary and avoidable. The short version is, make sure you get enough electrolytes (especially sodium, potassium and magnesium) to avoid the keto flu. Salting your food generously is one of the best things you can do here; some people even add sea salt to their water. It’s important to get clear on where you fall in the spectrum and use that to guide your dietary decisions. Whether you’re trying to lose weight or just get healthier, it also makes sense to think about the foods you enjoy and the way you like to cook and then pick a plan that lines up with your food and lifestyle values. Be real with yourself and identify some non-negotiable foods. If pasta is one of them, keto cycling might be preferable to keto, but you might want to try another approach altogether. Remember that the keto diet isn’t the be all end all - even for weight loss. As Kevin C. Maki, co-author of the National Lipid Association Scientific Statement points out, the long-term health impact is unknown. “While ketosis may have some benefits for reducing appetite, it may not be necessary to go to such extreme levels of carbohydrate restriction to lose weight and experience some of the other benefits, such as improving blood glucose excursions and triglyceride levels,” says Maki, who’s also an Adjunct Professor of the Department of Applied Health Science at the School of Public Health at Indiana University, Bloomington Indiana. The effects of maintaining ketosis for long periods of time are unknown. But concerns include the impact on important gut microbes that are likely to be starved of essential fibre required for healthy balance. The potential effect of this on long-term health is still not clear. Most people calling their diet a keto diet are simply following a low or very low carbohydrate diet. Low carbohydrate diets can be helpful, at least in the short term, for some people to lose weight. However, as with the true ketogenic diet, most people can’t stick with a very low carbohydrate diet for long. The latest research shows that it’s the ability to stick to the diet that matters. But it’s worth noting that, as yet, there hasn’t been enough research into the ketogenic diet to support its use in some medical conditions - so people using the diet to treat diabetes or polycystic ovarian syndrome, should consult their doctor before trying it, as it can affect blood sugar levels. The trick is to make sure you’re eating enough calories, and especially enough protein, to facilitate muscle synthesis. And of course, you must stimulate your muscles with resistance exercises. Related post from MDA: Can Keto Actually Work For Hard-Training Endurance or Power/Strength Athletes? How much protein should I eat on keto? I recommend most people start around 0.7 grams per pound of lean body mass, up to 1.0 grams or so for athletes or others with greater protein needs. Don’t worry that “too much” protein will kick you out of ketosis. That fear is unfounded. You might have heard that excess protein is converted to glucose-aka, too much steak turns into chocolate cake-but that’s not accurate. Your body makes glucose on an as-needed basis, as I explain here. You should feel free to enjoy ample meat, fish, poultry, and eggs on your keto diet. How fast can you lose weight on keto? Ketosis is a “fat-burning state,” but you don’t necessarily lose weight faster on keto diets than you would on any other calorie-restricted diet.|A diet developed in the 1920s to treat children with epilepsy is suddenly all the rage. The ketogenic diet, or “keto diet”, has reportedly been endorsed by celebrities and even athletes are giving it a go. The keto diet is one of a series of fashionable low carb diets that include the Atkins diet, the South Beach diet and the Zone diet. There are hundreds of people selling ketogenic diet plans online and on social media, with big promises of the results to be expected. The keto diet got its name because ketones are the source of energy that the body uses when it’s burning fat. Ketones are produced in weight loss regardless of the type of diet you are following. So, actually, anyone who is losing weight is actually on a keto diet. It doesn’t matter to your body whether the fat it’s burning is from your existing reserves or from the high fat meal that you just ate. And the production of ketones doesn’t necessarily mean you are burning body fat.

The internet is filled with testimonials from people who have supposedly stuck with it long enough to lose 50 lbs or more in just a few months. Combined with the perception of scientific validity, it’s no wonder why this is the latest fad. But take a closer look and you will see that it isn’t all it claims to be. First, if one is trying to lose weight, they should be striving to lose fat weight. The scale does not tell us what kind of weight we are losing. Our body is about 60% water by weight. Carbohydrate is stored in our body as a substance called glycogen, which is found mostly in muscle and liver cells. Each gram of glycogen we store is accompanied by two grams of water. When we restrict carbohydrate intake, glycogen levels are depleted, and we rapidly lose a lot of water weight via increased urination. This does not make us healthier, but it does make us somewhat dehydrated.|This article was medically reviewed by Rachel Lustgarten, R.D., C.D.N., a clinical dietitian and member of the Prevention Medical Review Board. The keto diet has blown up as an ultra-low carb eating plan that can help you drop pounds fast-but its effects on your body go beyond weight loss. A typical keto diet is comprised of 80% fat, 15% protein, and a mere 5% of calories from carbohydrates. If you consume 2,000 calories a day, that means just 100 of them are coming from carbs-including healthy carbs like fruits and vegetables. When you eat this way, it triggers ketosis, which means your body has burned through all its carbs and needs to begin burning fat for energy. It’s true: Following a strict high-fat, low-carb regimen can help move the number on the scale, but there might be some other keto diet side effects that you aren’t aware of. Some of them are positives, but a few could be unpleasant-or even dangerous. Here’s what you should know about keto diet dangers before you decide to try it for yourself. The plan provides a list of recipes, the grocery list, and the portion size of each meal. What does the Custom Keto Diet include? When you purchase the Custom Keto Diet, you will get an 8-week customized meal plan designed specially by experts. There is a panel of fitness trainers, chefs, and nutritionists making sure that the plan is designed only after taking into account your overall health, and your choice of foods. The plan includes foods you can eat and avoid. And no, it is not about eating less. It is about eating food properly, and avoiding carbs, and sticking to healthier alternatives in your diet. This makes your diet more enjoyable and you are likely to stick to it for longer. The meal plan is customizable as per your taste. It comes with instructions that help you keep your diet in order and make it free from any sort of confusion. There are several recipes in the Custom Keto Diet program, and each recipe that is designed comes with detailed instructions. We are here to support, encourage, and cheer on one another, so don’t wait another minute to join us now! Sign up for free here! Get more out of your keto experience and chat with me daily! You’ll be so excited to learn I now even have the ability to text ALL of you who want to join in on my daily keto chats! I still remember how overwhelming it was just starting out on keto (hello, sugar cravings!) and I know how much it would have helped to have a direct line to someone who had been through it all before, so I want to be that person for YOU! You can ask me any questions you have! Plus, if you want the latest recipes my Hip2Keto team is developing, are curious about my personal keto lifestyle, or what I’m ordering when I eat out - now you can hear it all directly from me!

On the other hand, you may be skipping veggies altogether if counting every baby carrot is getting too complicated. But it’s important to get in vegetables (these contain fiber that prevent constipation, a potential side effect of keto) while minding portions and properly counting carbs. Go for nonstarchy options in a rainbow of colors for a variety of nutrients, says Tucci, like leafy greens, cucumber, tomato, broccoli, cauliflower, bell peppers, and asparagus. When it seems as if the sole goal of keto is to drastically cut carbs, the rest can feel like an afterthought. “Reducing your carbohydrate intake is great, but focusing on higher-quality products when budget allows will help improve your health, too,” says Clevenger. That means choosing omega 3-rich foods, like wild salmon, grass-fed, local, or organic meats, and snacking on whole foods rather than processed keto-approved treats. It also means trying to follow a balanced diet as best you can by incorporating as many nutrient-rich fruits and veggies as you can. Many registered dietitians aren’t a fan of keto because it may lead to nutrient deficiencies. You can help avoid these by working with an RD yourself as you follow keto.|Why is the keto diet recommended for people with diabetes or prediabetes? Because the keto diet helps to reduce blood sugar and insulin levels, it is now being used for people with type 2 diabetes and for people with prediabetes to lower their hemoglobin A1C to a healthy level. Who else can benefit from this diet? Women with polycystic ovary syndrome who follow a low-glycemic-index diet - a variation of the keto diet that involves eating based on how foods affect your blood sugar level - have also seen positive results. Recent studies show the diet may treat the following alone or have compounding effects with other medical treatments: migraine headaches, brain tumor/cancer, Alzheimer’s, Parkinson’s disease, mitochondrial disease, Lou Gehrig’s disease (ALS), autism, and traumatic brain injury. Overall, more research is necessary. For the general population, is the keto diet healthy? While this diet has been shown to accelerate weight loss and to improve certain health conditions, it has its fair share of critics. — -- The ketogenic diet, described as “Atkins on steroids” for its focus on foods high in fat and protein and low in carbohydrates, is growing in popularity but some nutritionists warn it may not live up to the hype. The diet’s proponents say that it is the best way to lose weight without feeling hungry and that it increases energy levels. Celebrities including Kim Kardashian and Adriana Lima and athletes from LeBron James to Tim Tebow have all reportedly followed some form of low carb diets. “Absolutely this diet works,” New York-based registered dietitian nutritionist Maya Feller told ABC News. The ketogenic, keto for short, diet was developed in the 1920s after it was noticed that after fasting, epileptics would experience a marked reduction in their seizures. The diet is designed to get your body into a state called ketosis where your body is so low on carbohydrates it starts burning fat for fuel. Ketosis is also what the body does when fasting. A person’s experience depends on many factors like metabolic flexibility, health status, and lifestyle. The adaptation period depends a lot on your metabolic flexibility which is how well you can adapt to using different fuel sources (i.e., carbs, fats, protein, and ketones). How To Reduce The Symptoms Of Keto Flu? Drink plenty of water (with a pinch of crude salt.) It’s extremely important to stay hydrated during the day, especially, during the transition period in order to avoid keto flu. Supplement your diet with sodium, potassium, and magnesium. This will help you to replace electrolyte loss, therefore reduce the symptoms of keto flu. Do regular low-intensity workouts in the morning (swimming, yoga, jogging). When you work out, you force your body to look for an alternative source of energy. Your liver then produces more ketones, and your body adjusts to the new source of fuel. Remember that stress, high-intensity exercises, and eating too much protein can make the process of keto-adaptation harder. What is the keto diet? What is the keto diet? You may have heard the old low-fat weight-loss mantra, “Fat makes you fat.” It’s actually not that simple. Your brain and body benefit from healthy fats, regardless of what diet you follow. Eating keto means eating more fats and fewer carbs, which changes the way your body turns food into energy. Think of your body like a hybrid car. You’re built to rely on carbohydrates, like bread and pasta, for fuel. Your metabolism is designed to turn carbs into glucose for energy, and store the leftovers as glycogen in your cells. But just like a hybrid can run on gas or electricity, your body has another way to make energy: fat. If you eat very few carbs, more fat and moderate protein, your body enters ketosis: a metabolic state where you burn fat instead of carbs for fuel. In ketosis, your body produces ketones, an alternative source of fuel.

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After the adjustment period weight loss will be slower and normalize. While extensive studies of keto don’t exist, avid fans of keto and other low-carb diets effuse keto’s praise for improving not only their waistlines, but their overall health and well-being too. Is keto like other low-carb diets? Yes and no. While low-carb diets aren’t new, keto has a different macronutrient profile than other low-carb diets like Atkins. Most keto dieters start off with a diet where 70% or more of the calories come from fat- and carb intake is limited to just 5% of calories or less. The old Atkins plan allowed for up to 10% of calories to be consumed from carbs, and encourages higher levels of proteins than fat. How can I start the keto diet? Getting started with keto doesn’t have to be scary! With these three easy steps, you can be on your way to losing fat fast and feeling great. Like with most diets, it can be easy to slip back in to old ways.|“We think the majority of cancers could be metabolically managed through nutritional ketosis, either as a stand-alone pill or an adjunct to standard care,” says D’Agostino, who has published research showing that ketogenic diets can double the lifespan of mice with metastatic cancers. For a more emphatic take: Leading Boston College cancer researcher Thomas Seyfried, M.D., believes that a ketogenic diet is therapeutically even more valuable in fighting cancer than chemo. Achieving a ketogenic state could get a lot easier in the coming years. D’Agostino believes a ketone supplement will be the breakthrough, making the job of drastically cutting carbs from the diet much easier. His latest creation is KetoCana, which floods the body with ketones and eliminates the symptoms of carbohydrate withdrawal. Meanwhile, military researchers are focused on keto diets as well, believing soldiers could operate optimally on fewer, denser meals. Currently, the Defense Advanced Research Projects Agency, the Department of Defense, and NASA are all running ketogenic experiments. NASA believes the diet will be important in manned missions to Mars because it protects against higher levels of radiation in space by increasing the brain’s resilience to stress. Plus, “the energy density of a ketogenic diet is higher, so you have to carry less weight,” says D’Agostino. But for evidence of the Keto Diet’s more immediate effects, Noakes brings up South African athlete Bruce Fordyce, 60, who won the country’s biggest ultramarathon, the 56-mile Comrades, a record nine times. He ate high-carb his whole life, eventually putting on weight and becoming insulin resistant. Recently, though, he switched to a high-fat diet-and has regained his former waistline and dramatically improved his marathon times. Little by little, according to Noakes, we’re learning. “This is the single most important health intervention we can make as doctors,” he says. The keto, or ketogenic, diet, cuts carbohydrates in your diet and promotes fat and protein. Many people who start the keto diet will lose weight in the first month. The keto diet isn't for everyone and can lead to nutrient deficiencies if done long-term. Read on to learn more. Visit Insider's Health Reference library for more advice. Compared to the low-fat craze in the '90s, the ketogenic diet seems to go against all diet logic. Because instead of cutting out fat, you eat large amounts of it for every meal. Research shows that the ketogenic diet can be effective at helping to fight diseases related to obesity. That said, the keto diet is not for everyone. Here's what you need to know. What is the ketogenic diet? The ketogenic diet - keto for short - is a restrictive diet where you replace carbs with fatty foods. For example, carb-rich foods like bread, rice, and potatoes are usually eliminated, or severely reduced, because they'll easily tip you over the limit of 20-50 grams of carbs per day. If you are among the minority of people who have a healthy metabolism and good insulin response, then you don't have to worry about your carb intake. Good metabolic health means you don't struggle with some combination of issues with blood pressure, blood sugar, cholesterol, weight, or low energy. Low-carb diets can lead to weight loss, research suggests, since they can help to manage appetite and reduce sources of added calories such as sugar and refined grains. But the primary benefit of keto is restoring metabolic health, improving insulin response, and reducing inflammation, Cucuzzella said. And while weight-loss diets work by restricting calories, Cucuzzella said that could backfire if you're doing keto for the first time, making it tougher to transition to burning fat for fuel if you aren't eating enough overall. Finally, a significant amount of the quick weight loss that people can have on short-term keto diets is water, and those pounds can return when you reintroduce carbs into your diet. Low-carb diets can also be problematic if you have a difficult relationship with food, including current or previous disordered eating habits. These include feelings of anxiety about gaining weight and a compulsive need to monitor or limit food, as well as binge eating, emotional eating, or addictive eating behaviors. Any diet that restricts what you can eat can be extremely triggering for anyone with these or other forms of disordered eating, which experts say can be risky if left untreated. It's best to seek professional support when considering a new diet. It may be tempting to make a dramatic change during a tough time. But if you can't manage your stress, you're not getting enough sleep, or you recently had an upsetting life event, it's the worst time to change your diet, Cucuzzella said. Individuals who are suffering from digestive problems generally need additional support. This is where an experienced ketogenic specialist can be extremely helpful. Monitoring ketosis is another important aspect of therapy. Ketosis can be measured by three different methods: Blood, breath and urine. Blood readings is the most accurate and reliable method of testing, though it is also the most expensive. Urine strips provide an affordable option, though readings can vary widely based on hydration. Breath monitors have similarly varying results, and a higher entry price, though technology is improving. Think the ketogenic diet is right for you? Talk to your doctor before adopting a ketogenic diet, or connect with one of our qualified diet professionals to determine a course of action that is right for you. Am I a candidate for a Ketogenic Diet? While the short answer is yes for the majority of people consuming a western diet, we urge you to consult your general practitioner prior to making the switch to keto.|FREE PRINTABLE: LOW CARB & KETO FOOD LIST! FREE keto food list, plus weekly keto recipes! This post may contain affiliate links, which help keep this content free. Welcome to the Ultimate Guide to a Low Carb & Keto Diet Plan! If you are new to Wholesome Yum, or just starting a low carb or keto diet, you’ve come to the right place. This guide will show you everything you need to know about how to start a low carb diet, or how to start a keto diet. Then, be sure to check out all the keto diet recipes and the customizable keto meal plan app! Pin it to save for later! What is a low carb diet plan? What is the keto diet plan? What is a Low Carb Diet Plan? A low carb diet plan is a way of eating that is high in fat, moderate in protein and low in carbohydrates. It ends the rollercoaster of blood sugar spikes and crashes, allowing the body to burn fat. What can you eat on the keto diet? How fast will I lose weight on the keto diet? Can I do the keto diet part time or cheat? Why don’t I feel good on the keto diet? Most people go on the ketogenic diet because they want to lose weight. Keto is also helpful for other things like memory, mental health, and has even been shown to help the body beat cancer! As we talked about recently with my sister-in-law Lori, who lost 95 pounds in a year on keto, the biological mechanisms involved with running on fat, not carbohydrates, create a positive cycle that make the ketogenic diet easier to stay on than most other calorie-restricted diets. Cuts carb cravings, creating a loop where you stop craving the foods you can’t have and suddenly are satisfied with vegetables and protein. Suppresses appetite. Hungry all the time? On keto you won’t be! By day 3, studies have shown that the ketogenic diet supresses the hunger hormone ghrelin in most people.

In addition, routine consumption of foods that are high in saturated fat (think bacon, butter, and cheese) can ultimately lead to high LDL (harmful) cholesterol levels-a known marker of increased heart event risk. 35% increase in their LDL levels on average. The Medifast diet has been around since the '80s, and while this carbohydrate-controlled, low-fat diet is known to help you drop weight fast, it may not be good for your heart. With more than 40 portion-controlled and fortified meals to choose from, this calorie-restrictive diet is marketed toward people who need to lose a lot of weight and don't have time to cook or prepare their own meals. While this may sound appealing to many, Klodas warns that a whole day's worth of meals and snacks could cause you to consume three times the recommended amount of protein. Not to mention, the meals are heavily processed. Referred to as "yo-yo dieting," significant fluctuations in weight can double your risk of heart disease, Klodas says. Normally, your body pulls energy from three main sources: carbs, proteins, and fat. Scott Keatley, a registered dietitian-nutritionist at Keatley MNT. That's exactly what's happening if you're doing the keto diet correctly. Your body goes from primarily burning carbs for energy to burning fat instead. In fact, that's where the keto diet gets its name. Your body converts fat from your food into a form of energy your body can use called ketones. Important: The keto diet is not for everyone and can cause serious health conditions long-term beyond flu-like symptoms like kidney stones, nutrient deficiencies, and an increased risk for heart disease . Talk to a doctor or registered dietician before pursuing the diet. The duration and severity of keto-flu symptoms vary from person to person, and some people may not experience any symptoms at all. Shemek. Some people are more "metabolically flexible" than others, meaning they have an easier time transitioning between energy sources. For example, a small 2020 study found one-third of people experienced keto flu symptoms ranging from mild to severe.|It’s also needed for detoxification. Aim to drink 10-12 eight-ounce glasses a day. Lastly, no cheat days and not even cheat meals on the keto diet! Why?! Because a meal with far too many carbs will take you right out of ketosis and put you back at square one. That being said, if you do succumb and indulge in a cheat meal, expect a return of some of the keto flu symptoms … ’re reached ketosis in the past, your body will be able to get back soon again and perhaps more quickly than originally. What is the keto diet again? And is the keto diet safe and healthy? Well, with a diet this popular, many versions and keto meal plans tend to emerge, so the answer to both questions somewhat depends on what version of the ketogenic plan you try. At present, we’re at nine types of the keto diet! Real sweeteners and sugar: Cane sugar, honey, maple syrup, agave nectar, Splenda, aspartame, saccharin, and corn syrup. You'll have to settle for sugar alternatives, including natural substitutes like this monkfruit sugar replacement. Sweet treats: Candy, chocolate, cakes, buns, pastries, tarts, pies, ice cream, cookies, pudding, and custard. Dieters can shop for dessert alternatives like this keto-friendly ice cream that won't impact your blood sugar levels in a single serving. A selection of cooking oils: Canola oil, soybean oil, grapeseed oil, peanut oil, sesame oil, and sunflower oil. Alcohol: Beer, cider, sweet wines, and sweetened alcoholic drinks. If you're going to spring for wine, keep it as dry as possible - the bottle should have less than 10g of sugar in its entirety. Bottled condiments: Ketchup, BBQ sauce, tomato sauce, some salad dressings and hot sauces that contain added sugar. Low-fat dairy: Things like skim milk, skim mozzarella, fat-free yogurt, low-fat cheese and cream cheese should be swapped for higher-fat counterparts. If you're tempted to go keto, consult with your doctor before embarking on any extreme weight loss plan. While the ketogenic diet can include some healthful foods (we're all about broccoli), many others get nixed (bye, bananas and sweet potatoes).|One aspect of losing weight that many people don’t talk about is that your existing health conditions may be making it really tough to lose weight. That may well be why your friend or spouse can do a diet for a month and drop 20 pounds while you gain 5 pounds following the same plan. It’s not that you’re doing anything wrong with, and there may not even be anything wrong with that way of eating (for weight-loss purposes), but there may be some underlying health conditions that are making your body cling onto that extra weight. A keto diet plan may help certain health conditions (like type 2 diabetes, gut dysbiosis, sleep disorders, fatigue, etc.) and may make it easier for you to lose weight. There’s also research into using a keto diet to cure/prevent cancer (see Dr Seyfried’s research for more) and brain disorders like Alzheimer’s (see Dr. D’Agostino’s research for more). This difference in metabolism has made brain disorders a target of ketogenic diets. The ketogenic diet was initially used in medicine as a potential therapeutic approach for people, specifically children, with incurable epilepsy. High levels of ketones in the blood can slightly alter metabolism in the brain. 3 months) for it to be effective. The adherence to these lacks in the long-term. It often comes with a long list of side effects such as dehydration, hypoglycemia, lethargy, metabolic acidosis, gastrointestinal symptoms, high levels of low-density lipoprotein, and elevated total cholesterol. I used the previous example to contrast with what we see with the ketogenic diet in the real world. Generally, in the real world, we see ketogenic diets used as a tool for weight loss. These diets are often not similar to the diets used for medical purposes. The "regular" ketogenic diet often looks like a diet that has moderate protein (10-20% of total calories), higher fat (50-70% of calories), and lower carbohydrate (10-30% carbohydrate). The main risk from any diet based on supplements is boredom, but then nobody is suggesting you live on nothing but supplements. That's why they're called 'supplements' and not 'dinner'. So, to summarise, keto diet is safe and beneficial for your health and weight loss if you are careful and mindful enough about it. The easiest way to track your keto effort is to use a nutrition-tracker app like MyFitnessPal, where you can simply set your desired macro nutrient percentage/macro split (on keto, it will most likely be 75% fat, 5% carbs and 20% protein) and scan the barcodes of the food you would like to ingest. Most importantly, as with any lifestyle change, give yourself some time to adjust. As Simon mentioned, you will see some rapid results almost straight away, but in order to keep that weight off, you'll have to stick with the diet, even if progress slows down a bit. Slowing down doesn't mean the new diet stopped working; it only means your body is re-adjusting itself to accommodate the new diet. Weight loss, or more like shedding the unnecessary extra weight, is only a side effect of a new, healthier lifestyle, which will benefit you on a long run, not only short term.|On the other hand, not eating for days doesn't sound much fun. But it turns out you don't need to starve yourself to get into ketosis. All you need to do is remove carbohydrate from the diet (not just refined carbs, such as sucrose or high fructose corn syrup, but all carbs, including complex carbs and starches too). Once the body has no source of glucose, it has to switch to ketosis because the brain needs either glucose or ketone bodies to survive. So no matter how much protein or fat you eat, the body still has to break down fat to ketone bodies to keep you going. A ketogenic diet, then, is any diet that switches your metabolism to ketosis. And the ones doing the rounds at the moment aren’t the first or the only diets to do that. It is several decades since the Atkins Diet rose to prominence - and I witnessed first-hand the weight loss some friends achieved on Atkins. The Atkins diet is a ketogenic diet, because it removes carbs from the diet and replaces them with protein. The surprising finding was that Atkins followers discovered they were much less hungry than they expected, suggesting that calories from protein made you feel more satisfied for longer. Feeling fuller translates to willingly eating less, and in the end impressive weight loss. In dieting, though, there is no such thing as a free lunch (or so I thought). Adherence to the Atkins diet has side-effects, and most worrying is the impact on nitrogen balance from taking in so much protein. There is a very real risk of dehydration, and over the longer term, kidney stones from the need to excrete so much excess nitrogen as urea. So what about the 21st century version? Keto today replaces the carbs with fats rather than protein. Although Paleo is not strictly low-carb, eliminating processed foods makes it lower in carbohydrates than the average American diet. Most of your carbs will come from fruits and vegetables on this plan. What is the Ketogenic Diet? LIKE THE PALEO Diet, the Keto Diet restricts grains, rice, and other high-carb foods. But the primary goal of the Keto Diet is to put your body into a state of ketosis, which is when your body uses fat instead of carbohydrates as its primary energy source. When your body enters ketosis, fat travels to the liver and makes an acid called ketones, which enter your bloodstream and are converted into energy. Unlike Paleo, Keto severely limits carbs and eliminates fruit and some starchy vegetables. For your body to enter ketosis, a good percentage of your calories (generally, somewhere between 60 to 80 percent, according to keto experts) needs to come from fats (this is why people frequently associate the Keto Diet with foods like bacon, even though most nutritionists say it's better to eat healthier items like avocados, nuts and seeds, eggs, and lean meats). What is the keto diet? What is the keto diet? You may have heard the old low-fat weight-loss mantra, “Fat makes you fat.” It’s actually not that simple. Your brain and body benefit from healthy fats, regardless of what diet you follow. Eating keto means eating more fats and fewer carbs, which changes the way your body turns food into energy. Think of your body like a hybrid car. You’re built to rely on carbohydrates, like bread and pasta, for fuel. Your metabolism is designed to turn carbs into glucose for energy, and store the leftovers as glycogen in your cells. But just like a hybrid can run on gas or electricity, your body has another way to make energy: fat. If you eat very few carbs, more fat and moderate protein, your body enters ketosis: a metabolic state where you burn fat instead of carbs for fuel. In ketosis, your body produces ketones, an alternative source of fuel. By slowly lowering your carbohydrate intake, while gradually increasing your intake of dietary fat over time, you can transition with less of a negative impact and potentially prevent the keto flu. The removal of many grains and fruits with such a large emphasis on fats can bring about its own set of gastrointestinal side effects. Keto constipation and diarrhea aren't uncommon. Further, eliminating food groups can be problematic. “Ketogenic diets are often low in calcium, vitamin D, potassium, magnesium, and folic acid, which over time can lead to nutrient deficiencies if the diet is not planned carefully,” adds Marie Spano, RD, CSCS, who is based in Atlanta. Reliance on a diet rich in animal fats and proteins may also have a negative impact on heart health, research shows. 6) “This diet is not for anyone who is at risk of developing cardiovascular disease or who has already been diagnosed with it,” Spano cautions. This means that if you have risk factors for heart disease - such as elevated cholesterol levels, high blood pressure (hypertension), or a strong family history of the disease - you should use caution when following this diet. What if we told you that indulging in all the butter, cheese, and steak you want can help your energy levels soar, crush cravings, and melt inches off your frame? Well, those are the lofty results the ketogenic (or keto, for short) diet promises-and the actual outcomes aren't that far off. Here's a digestible rundown of how the diet works: Eating no more than 10 percent of your calories from carbs, about 20 percent from protein, and about 70 percent from healthy fats causes the liver to produce ketones, or byproducts of breaking down fat for energy, allowing your body to enter ketosis. Sticking to this low-carb, moderate protein, high-fat diet allows your body to burn fat for fuel rather than glucose-our primary source of energy. And who doesn't want that? I sure did, and therefore decided to give it a whirl. Naysayers swore I'd be irritable, hungry, and wouldn't last three days.

The ketogenic, or keto diet, is getting more and more popular, and for good reason - it’s helped a lot of people lose weight, get healthier, and get more energy. So exactly what is keto dieting? So, in this article, I’ll detail what the keto diet is, what you eat, what you don’t eat, who should do it, and how best to get started. I’ll answer a lot of frequently answered questions in this post, from how it’s different to Atkins and Paleo to whether you need to take exogenous ketones and how to measure your ketone levels. Keto can be a fantastic tool, but just like the handy hammer, it’s important to understand what it is, when to use it, how you can use it properly, and what to do when it doesn’t work. What is a Ketogenic or Keto Diet? What is the Difference Between Ketosis and Ketoacidosis?|The following are some keto-friendly foods to add to a grocery list. A person should include non-starchy vegetables in a keto diet to provide essential nutrients such as vitamins, minerals, and fiber. Many fruits have a sugar content that is too high to be keto-friendly. However, a person can count their fruit intake as part of their carbohydrate allowance for the day and choose lower sugar fruits, such as berries, coconut, and citrus fruits. People can vary their protein sources so that they get variety in the keto diet. Many protein sources, such as meat and dairy, also contain fat, so people can account for this when tracking their macronutrients. One of the criticisms of the keto diet is that a person may consume too much saturated fat. The Dietary Guidelines for Americans recommend limiting calories from saturated fats to less than 10% of daily calories to reduce the risk of heart disease. Coconut oil is a saturated fat that people can include, and many people also use medium chain triglyceride oil. People should always stay adequately hydrated. This can also help prevent the side effects of the keto diet. It comes with a list of recipes, groceries, and meal plans which are charted to fit exclusively for your body. You also are guaranteed a 100% refund if you are unhappy with the plan. If you are looking into the ketogenic diet and think a plan would help you kick start your healthy routine, I’d suggest you give Custom Keto Diet plan a try if you are convinced. Is it safe to practice the program? The Custom Keto Diet is a healthy and safe program to practice if you are someone following the keto diet. With the help of the program, you can keep up consistency in practicing the diet which healthily aids weight loss. Is there any additional charge? There are no additional charges like subscription fee, delivery or shipping fee, service fee, etc. You only have to pay while placing the order and the program will be mailed to you free of cost. What do I do if I am not happy with the program? You can request a refund if you are dissatisfied with the program. It is a hassle-free process and you will receive 100% of what you invested. Can I use the program even if I am above 50? The Custom Keto Diet is designed for adults irrespective of their age. Hence you can use the plan even if you are 50 plus. The plan will be customized concerning your age and so it will not affect your health.

Piles of bacon. An avalanche of fried eggs. These are the promises of keto, the high-fat, low-carb diet steadily increasing in popularity over the past few years. Keto's reputation as a route to rapid weight loss has the diet trending, and with celebrities like Halle Berry and Kourtney Kardashian getting on board, we have a feeling that interest won't be waning any time soon. But what exactly is keto, and is it truly healthy? Okay, what is keto? The ketogenic diet is a high-fat, low-carb eating plan designed to force the body into ketosis, a metabolic state that burns fat for energy. Once in ketosis, the body creates organic compounds called ketones to help create energy lost from those missing carbs. As the body adjusts to running on ketones by burning fat for energy, it's common to experience weight loss. This is the crux of keto's popularity: Many people see results. Still, it's important to note that much of this can be attributed to water weight shed from depleting carb stores, which can easily fluctuate. “It’s incredibly powerful,” said Weiss of the keto diet. “Cutting back on carbohydrates, there are so many metabolic benefits. Frederick Hecht, MD, research director of the UCSF Osher Center for Integrative Medicine, also is performing more trials aimed at people with type 2 diabetes. In the controlled trials, a ketogenic state has shown promise in improving human glucose control and decreasing the need for diabetes medications. One big hurdle to the knowledge about the keto diet’s impact on humans is that many of the benefits - helping reduce inflammation in the brain, improving outcomes after brain injury and extending lifespan - have only been found in studies in mice. Far fewer clinical studies have been done in humans outside of seizure prevention since ketosis is a difficult state to maintain; avoiding carbs, including fruit, bread, legumes, and the occasional office birthday cake isn’t feasible for many people in the long run. Without peer-reviewed clinical trials, many of the benefits remain anecdotal.|The ketogenic diet is a low-carb, high-fat diet used by many people to lose weight and improve health. It typically requires careful planning so that you stick within your daily carb allotment and keep your body in ketosis. This may mean giving up sweets, snacks and other high-carb indulgences like soft drinks and alcohol. However, there are plenty of low-carb alcoholic beverages that you can enjoy in moderation - even on a keto diet. This article gives you the best and worst alcoholic drinks to choose on the keto diet. Many low-carb alcohol options are available if you follow a keto diet. For instance, pure forms of alcohol like whiskey, gin, tequila, rum and vodka are all completely free of carbs. These beverages can be drunk straight or combined with low-carb mixers for more flavor. Wine and light varieties of beer are also relatively low in carbs - usually 3-4 grams per serving. The main difference between the five types of Ketogenic Diets is this macronutrient ratio. All Ketogenic Diets are high in fat, adequate in protein and low in carbohydrates. This combination changes the way energy is used in the body, converting fat into fatty acids and ketones in the liver. When there is an elevated level of ketones in the blood, one is in a state of ketosis, which has a variety of therapeutic benefits for the sick and healthy alike. In addition to the macronutrient ratio, the frequency of eating can influence ketosis. More specifically, a practice called intermittent fasting, which reduces the window of time a person eats throughout the day, can help in obtaining and sustaining ketosis. When the eating window is shortened, the body is forced to access energy from its own fat stores rather than calories directly from the diet. An individualized and structured diet that provides specific meal plans. Foods are weighed and meals should be consumed in their entirety for best results. There’s an ex-Jersey Shore character who has this massive Twitter following and Instagram following. He’s called Vinny Guadagnino: The Keto Guido. So when you think about Weight Watchers, right? It’s something that middle age-ish suburban moms are doing. I don’t know if this is all sexist. But then with keto it’s sort of, it’s meat heavy. It’s something you can do by yourself. You can quantify whether you’re on the diet so it has this interesting self-quantification aspect. It’s data driven. You can buy breathalyzers, pee strips that you pee on and they tell you, wow, basically, yeah, whether you’re in ketosis or not. And there’s blood tests as well. How does it work? What are you measuring with these urine and blood tests? You’re just measuring the ketone levels in your body. When we’re eating the typical high-carb diet, our bodies are fueled primarily by glucose or blood sugar. The keto diet boasts a ton of transformation stories-even celebs like Jenna Jameson, Al Roker, and Vanessa Hudgens have dabbled in it (and have the before-and-after photos to prove it). But um, it's still hard work-revamping your diet by almost totally cutting out carbs is a drastic change for your body (especially if you're a pizza and pasta lover), so there's got to be an easier way to get into ketosis (a.k.a., that state where your body burns fat for fuel instead of carbs), right? Maybe with special keto supplements? Hold on, keto supplements? Exogenous ketones or ketone salts (a.k.a. Together, these reportedly work to increase the amount of fat in your body and kick you into ketosis (a.k.a. McWhorter. Ketone supplements also allegedly block carbohydrates from being absorbed or metabolized, says McWhorter. Those claims are, well, just claims-"If you want to waste your money and potentially consume adulterated products with little or no research backing them, then sure, go right ahead and get those keto supplements," says McWhorter. And because there's such limited peer-reviewed research to support using them, they might even be harmful to your health in the long run, says Michelle Milgrim, RD, a nutritionist at Northwell Health in New Hyde Park, New York. But there haven't been any long-term studies looking at these outcomes over time, she adds. Side effects from keto supplements are also a red flag. Well, can keto supplements do anything at all? While keto-specific supplements, like exogenous ketones, do temporarily elevate the level of ketones in the blood, says Amanda Maucere, RD, a nutritionist at Lung Health Institute in Tampa, Florida, the overall impact on the body is not the same as getting there via your dietary choices.

Researchers have found correlations between the Dukan diet - based on Pierre Dukan’s popular 2000 book The Dukan Diet, which, like Atkins and keto, used a list of 100 or so approved foods to put the body into a state of ketosis - and chronic kidney disease. The keto diet is a particularly bad idea, Sharp cautions, for anyone with a history of disordered eating. “It’s just so restrictive that it interferes with daily interactions with food and a person’s relationship with food,” she says. For some people, though, a keto diet has one big perk: Its high-fat foods leave adherents feeling sated without needing to snack between meals. And while it can be difficult to get all the nutrients and fiber you need without whole grains and fruits, “it is definitely possible,” Sharp says. “You will need to be well in tune with the micronutrients in the foods you’re including in your diet to ensure you’re covering all of your bases.|This includes cheese, cream, and butter. You have to be careful with your choice of vegetables because some are very high in carbs. Keep to veggies like asparagus, celery, or leafy greens. Fruits are another area of caution because many of them contain high levels of sugar. However, there are a few low sugar options - like berries - which are allowed. Nuts are a great source of fats, which is why they make the list; however just be cautious which ones you go for. Walnuts, macadamias, and almonds are good choices. Make sure they are in their natural state too and not coated with sugar. What Can’t I Eat on the Keto Diet? On the keto diet, there are obviously foods you should avoid like the plague. Step away from anything that contains a lot of sugar or foods that are high in carbs. Anything that’s been made using any type of grain like pasta, rice, bread and even oatmeal is out of the question. Lack of nutrients such as B vitamins that are typically found in beans and grains can be of concern. Keep in mind those who follow a ketogenic diet are more likely to have other deficiencies because the variety of food they’re allowed to eat on this diet is so limited. When people on a ketogenic diet are consuming large quantities of non starchy vegetables, the excessive amounts of insoluble fiber also can lead to nutrient malabsorption. Although there are a few exceptions, non starchy vegetables aren’t rich sources of fermentable, prebiotic fiber. One of my favorite nutrients - fiber - is critical to serve as food for the gut bacteria and for the production of butyrate and other short-chain fatty acids, important for immune function, controlling inflammation, and overall gut health. The gut is essential to the brain and vice versa in terms of anxiety, depression, and pain management. The keto diet is missing a huge piece of this puzzle. Now onto fats, the ketogenic diet is seen as the “bacon and butter” diet, but it doesn’t have to be.|Eat foods that support your goals most of the time, allowing for some flexibility to enjoy life. If your diet is something you “cheat” on, it’s probably not a sustainable way of eating. Can you have fruit on keto? The problem with fruit is that it can be high in carbs, which makes it difficult to include on a typical keto diet. However, by choosing moderately sized servings of lower-carb fruits, it is possible to eat some fruit and stay in ketosis. See the best options here: Can I Eat Fruit On a Keto Diet? What is lazy keto? On a “strict keto” diet, you track protein, fat, and carb intake and aim to hit specific macros. In contrast, someone who says they’re doing “lazy keto” only tracks their carbohydrate intake to make sure it’s low enough to be ketogenic. Otherwise, they eat whatever they want. What is dirty keto? Dirty keto diets are very low-carb like any other keto diet, but otherwise, anything goes in terms of food quality. The plan provides a list of recipes, the grocery list, and the portion size of each meal. What does the Custom Keto Diet include? When you purchase the Custom Keto Diet, you will get an 8-week customized meal plan designed specially by experts. There is a panel of fitness trainers, chefs, and nutritionists making sure that the plan is designed only after taking into account your overall health, and your choice of foods. The plan includes foods you can eat and avoid. And no, it is not about eating less. It is about eating food properly, and avoiding carbs, and sticking to healthier alternatives in your diet. This makes your diet more enjoyable and you are likely to stick to it for longer. The meal plan is customizable as per your taste. It comes with instructions that help you keep your diet in order and make it free from any sort of confusion. There are several recipes in the Custom Keto Diet program, and each recipe that is designed comes with detailed instructions. Besides the obvious benefit of being less rigid, adding back nutritious carbs, like fruit, beans and whole grains, can provide a spectrum of health-protecting substances, including fiber, which is often low on a typical keto menu. How does keto cycling impact weight loss? According to the recently released National Lipid Association’s scientific statement published in "The Journal of Clinical Lipidology", this type of eating pattern is difficult to maintain and while those who follow it often experience an initial weight loss advantage, over time, the keto diet’s weight loss benefits aren’t any better than a more balanced plan. In theory, keto cycling might make it easier to follow this program, but according to Molly Devine, RD, owner and founder of MSD Nutrition Consulting and Eat Your Keto, the reality may be quite different. “Few people have the ability to go on and off keto successfully,” she says, explaining that the main challenge is intense cravings for carbs and sugar, which come back once you reintroduce these foods.|People With Type 1 Diabetes These individuals are insulin-dependent, and a keto diet could lower their blood sugar to dangerous levels, says Moree. People With a History of Eating Disorders Going on a strict diet that eliminates food groups could trigger a relapse if you have a personal history of having an eating disorder. And while there’s a growing popularity in treating binge eating disorder (BED) with keto, experts strongly advise against it. Treatment of BED requires regular, adequate food intake without restriction, says Sumner Brooks, MPH, RDN, a certified eating disorder dietitian in Portland, Oregon. People Who Have Had Their Gallbladder Removed A gallbladder holds bile, which aids in fat digestion. Without this organ, you will not feel your best on a high-fat diet. People With Thyroid Disease A a keto diet may suppress levels of thyroid hormones, says Audrey Fleck, RDN, an integrative and functional nutritionist and certified diabetes educator in Perkasie, Pennsylvania. That means the diet has been touted as a treatment for hyperthyroidism; nonetheless, the approach is controversial.

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