An inside look at the Ketogenic Diet
It’s no secret that there’s been a shift towards healthier eating habits. This has brought about a myriad of organic stores that sell health-related food items, healthier prepackaged food, and a number of new diet fads.
From the famous Mediterranean Diet, Dash Diet and TLC diet, to more weight loss related diets such as Atkins, Zone, South Beach, and Keto. Yet, which diet is the most effective? Which should you try? Given body type, health and allergy sensitivities, certain diets might work for some people, but not others. It is essential that prior to starting any diet plan you consult your doctor first, since many of these diets may do more harm than good.
That said, this article will be focusing on a very popular diet plan; the Ketogenic Diet, often referred to as “Keto.” This particular diet has risen in popularity thanks to the countless celebrities that swear by it. Because of its popularity and the fact that it seems like a counterintuitive way to lose weight by eating more fat, it is highly talked about. Is Keto good for your health in the long run? Is it effective for everyone?
Let us first start by defining what the Keto Diet is and how it works.
What is the Keto Diet?
The Keto diet involves increasing the intake of fat while cutting-down on carb consumption. But how can increasing your fat intake possibly help to lose weight? Interestingly, by consuming more fats and fewer carbs (in the right ratios) your body is forced to shift into a state known as “ketosis.” What this basically means is that you are turning your body into a fat burning machine – it will break down fat into ketones and then use those ketones for energy.
Normally, your body would break down carbs for the production of energy. However, since a body in ketosis has very few carbs to burn, it will start to burn the fat in your food instead. This process also encourages the body to turn its own fat reserves into Ketones, which are then stored in the liver for energy – which often results in dramatic weight-loss.
The Keto diet often involves eating foods such as:
- Nuts, etc
Can you do Plant-Based Keto?
Many of our followers are vegetarians and vegans and after looking at the foods above, will conclude that vegans can’t take part in a keto diet. While hard, it is technically possible.
Those thinking of partaking in a plant-based keto diet should stick to certain food items such as:
- Low- carb vegetables such as celery, mushrooms, broccoli, asparagus and so forth. (Mostly “above ground” veggies)
- Low- carb nuts such as macadamia nuts and walnuts just to name a few.
- Low- carb fruits. They include blueberries, strawberries and blackberries.
- Proteins such as flaxseeds and Chia seeds.
- Healthy oils such as avocado, extra-virgin olive, and macadamia nut oil.
Needless to say, a plant-based keto diet is an extremely challenging diet because fruits and vegetables naturally tend to have carbs. Keto followers tend to look at “net carbs” by subtracting the amount of fiber from the number of carbs, which makes fibrous veggies such as celery, broccoli, and cauliflower desirable. However, without some serious planning in place, it will be very difficult to stay in ketosis, and you will probably end up being on a “high fat low carb diet” rather than Keto. You will probably also have trouble getting all of the necessary nutrients. And if you are currently eating a well balanced plant-based diet and getting plenty of exercise, you’re already doing your body a huge favor and should be well on your way to your health and fitness goals without having to track and plan everything you eat.
Countless studies have shown that diets just don’t work. About 95% of people who lose weight by dieting will regain it again in 1-5 years. Dieting can also be harmful by limiting essential nutrients, leading to the development of eating disorders, increase stress, and decrease the quality of life. Keto in particular is generally agreed to be unsustainable in the long-term. It is extremely difficult to follow for most people, and will take over some of the most enjoyable parts of life, many of which revolve around food.
What’s the solution?
Being “healthy” is not a fad or a trend or a diet, it’s a lifestyle. Wherever you are on the path to living well, Nekter can help you on your journey. Whether it starts with choosing a vitamin and nutrient dense green juice instead of a soda, getting your daily veggies in a delicious smoothie instead of on top of a pizza, doing a juice cleanse to help curb your junk food cravings, swapping your favorite snacks for a healthier alternative, or just purchasing more fruits and veggies and less junk food to encourage better eating habits, taking just one step a day in the right direction will take you far in the long run!
At the end of the day, every time you make the choice to consume more fruits and veggies, you will have less room and less desire for processed and “empty calories.” Like an expensive car, your body and your brain functions best when you give it premium fuel, and you deserve the best!