“Keto diet” is more than just a buzzword; it’s a highly-effective diet for rapid weight loss. It becomes a lifestyle change for some. But what exactly is it? What can you eat? Is it hard to stick to it? Is it even healthy? We’re going to answer as many questions here as possible, but if you have additional questions or want help getting started on your weight loss journey with the keto diet, contact us at Weigh to Wellness!
Overview
A ketogenic diet is low-carb and high fat, with a moderate intake of protein. It originated almost 100 years ago as an effective medical diet for treating epilepsy in children and teens. It can still be used for that today, but it is also a current diet trend. Because of the drastic nature of the diet, most see drastic results which can help jumpstart your weight loss journey. While a full-blown keto diet is not always recommended long-term, it can be a great starting point. Someone on a keto diet will aim for eating less than 50 grams of carbohydrates per day.
How does it work?
Eatright.org says, “Carbs are the main source of energy for our body. Without enough carbs for energy, the body breaks down fat into ketones. The ketones then become the primary source of fuel for the body. Ketones provide energy for the heart, kidneys and other muscles. The body also uses ketones as an alternative energy source for the brain.” The goal is to eat a low amount of carbohydrates so that your body begins burning fat for energy- a state of ketosis.
What can you eat? What do you have to cut out?
Keto-friendly foods may sound too good to be true- you can have butter, ground beef, avocados, BACON, nuts, dark chocolate…many things high in fat content. Obviously, that doesn’t mean you should chow down on anything and everything with tons of saturated fats, but rather foods and drinks with good fats.
CAN:
- Meat (in moderation)
- Fish and seafood
- Eggs
- Veggies that grow above ground
- High fat dairy- cheese, butter, cream
- Some nuts
- Some berries
- Dark chocolate as a small dessert
CANNOT:
- Pasta
- Starchy vegetables
- Rice
- Bread
- Soda/juice
- Sugary fruits
- Dairy like milk and yogurt
Is it safe?
The keto diet is fine for most, but it isn’t for everyone and may even be discouraged for those with pancreatic, liver, thyroid, and/or gallbladder issues. It may not be your best option long-term, as it sometimes causes negative effects because of fatty food consumption. Before starting a keto diet, our dietician will discuss all of this with you in order to keep you safe and balanced. If you start the keto diet and see success, but seem to have a vitamin or nutrient deficiency, we can add supplements to the diet.
Very Low Calorie Diet = Ketogenic
At Weigh to Wellness, our Very Low Calories Diet (VLCD) is a ketogenic weight loss program for patients who are moderately to morbidly obese. Beginning this program requires a certain percentage of fat, protein, and carb intake (as discussed earlier), which can be tricky to keep up with on your own starting off, so we often recommend using our meal/snack replacements. This will keep you free from the need to count calories and measure portions. This path is used since a ketogenic diet tends to yield significant results quickly as it burns fat. It provides high quality, complete nutrition and usually results in an average weight loss of 2-5 lbs per week.
When we sit down to evaluate your situation and goals, and discuss the right weight loss program for you, we can discuss whether or not the keto diet should be or can be a part of that plan.