What to eat on a keto diet and pros & cons of keto
A diet plan for weight loss that encourages cheese consumption? Read on for the benefits and side effects of keto diets
Text: Joel T
The rise of fitness and wellness in the last decade, along with a stronger understanding of our bodies has brought with it an array of different food trends, some more scientifically researched and backed up than others. Today there are endless ‘eating styles’ available to us — from plant-based eating to intermittent fasting to vegan — each focusing on various food groups and offering claims regarding health and nutrition. One popular food trend is the ketogenic diet, and as with every eating plan, it comes with its own list of what to eat and pros and cons.
It’s wise to be wary of food trends and to get as much information as possible before embarking on any of them. Indeed, if they have not been recommended to you by a professional as bid to improve your health, then it’s important to get reliable advice from an expert or doctor before making any major overhauls to your daily diet. For now, here’s what you need to know about the keto diet’s benefits and potential side effects.
How the keto diet works:
First introduced in the 1920s by modern physicians, the ketogenic diet was initially used as a treatment for epilepsy in children. It works to substantially reduce the intake of carbohydrate in your diet and replace it with fat. Normally, your body fuels itself from sugar, or glucose, that it gets from carbs. After a few days on the keto diet, your body runs out of glucose, so it starts burning body fat instead. This is called nutritional ketosis. It creates fatty acid substances called ketones, which your body can use for energy. There are multiple ketogenic diets with a different combination of carbs, protein, and fat, and when carried out responsibly, they can be useful in helping you achieve your fitness and wellness goals.
What to eat on a keto diet:
As a low-carb, high-fat eating plan, most of what you eat is fat, so unsaturated fats like nuts, seeds, and avocados, or saturated fats like butter and coconut oil. About 20%– 30% of your diet is protein, so chicken breast or fatty bacon. Fish and shellfish are also super keto-friendly, for example, salmon and other fish are rich in B vitamins, potassium, and selenium, yet virtually carb-free. You strictly limit carbs such as beans, whole grains, milk, and many types of fruits and vegetables. The rule is to eat less than 50 grams of carbs a day — no easy feat when you think that one medium apple has 25 grams of carbs. For more on what you can eat, click here.
The pros/benefits of keto diet
Weight loss
Scientists have found that the ketogenic diet significantly affects the amount of body fat you use for energy and adopting this food trend based on high-fat foods helps to increase your satiety, enabling you to stay fuller for longer and reducing the desire to snack. Another study found that individuals on a keto diet lost almost five times as much body fat compared to those who were on a low fat diet, and that a ketogenic diet can assist in weight loss without focusing too much on calorie counting.
Aids the prevention of illnesses
Researchers discovered that a keto diet can help deprive cancer cells of glucose, preventing the growth and dampening the efficacy of the glucose-dependent metabolism of cancer cells. There are also claims that the ketogenic diet can also potentially aid in Alzeimer’s disease and managing diabetes. The nature of the diet being carb restrictive has an immediate impact on your body’s glucose levels and lowers them over time. This helps to reduce your insulin levels and is believed to stave off the onset of diabetes.
Healthier cholesterol management
Heart healthy cholesterol — high-density lipoprotein (HDL) cholesterol, increases while you’re on a ketogenic diet. Having high levels of HDL can help to lower your risk of heart diseases and the keto diet, with its low carb high fat proportions has been found to increase HDL levels more so than low-fat diets. Similarly, ‘bad’ low-density lipoprotein cholesterol is better managed with keto diet as low-carb diets increase the size of “bad” LDL particles (the bigger the size, the better) while reducing the number of total LDL particles in your bloodstream.
The cons
Keto flu
Like you need any kind of flu-like symptoms in your life right now, due to the lack of carbs and glucose, your brain and body might feel tired, out of focus, and low energy on the keto diet. Some people report even worse symptoms including bad headaches, nausea, dizziness, and heartbeat alterations. Fortunately, these symptoms usually disappear or lessen by the fourth week, but it’s crucial to monitor them and to see a professional if you are suffering.
Micronutrient deficiencies
Carbs are limited on keto, however, as whole foods such as fruits and vegetables contain carbs, you might have limited choice in including these nutrient rich foods in your eating plan. Due to a lack of these vitamin and mineral laden foods, you might suffer from low levels of vitamin A, C, and K. Remain aware of your micronutrient intake and complement it with health supplements where necessary.
Kidney stones
While ketogenic diets are generally beneficial, researchers have found that a small percentage of individuals on the plan are at risk of developing kidney stones. This is partly due to the lack of fibre from the avoidance of carbohydrates and whole foods. Aim to always stay hydrated and be conscious of including keto-approved food with a high fibre content, or augment your diet with a fibre supplement.
Disclaimer: This article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your health.
