The keto diet is known for being a great weight loss method, due to its low carb and high-protein menu. Loved by celebrities such as reality TV star Kim Kardashian and Hollywood actress Megan Fox, the keto diet pushes the body into a state in which its forced to break down fat for fuel, instead of sugar. This makes it a very fast weight loss method, but also brings with it some disadvantages such as mood swings. What is the keto diet?
The ketogenic diet helps you burn fat more effectively as, according to Diet Doctor, it allows the body to produce small fuel molecules called “ketones” – an alternative fuel source for the body, used when blood sugar (glucose) is in short supply.
Clinical nutritionist Suzie Sawyer describes the keto diet as being “very effective for weight loss”.
Dieters can also choose the weight at which you want to shed the pounds by gradually lowering the calories you’re consuming.
She added: “You can choose the rate at which you want to lose weight by closely monitoring the total number of calories you’re eating on a daily basis.
“For example, if you want to lose a kilo per week (a sensible approach), an averaged sized lady would need to eat around 1500 calories daily. Around 65 per cent of those calories would come from fat.”
Suzie explained the diet can also bring with it nutrient deficiencies.
The nutritionist continued: “Weight loss can be achieved quickly, and with around 30 per cent of calories coming from protein, the body won’t lose muscle mass, which frequently happens on weight loss plans.
“However, you’ll likely to have quite a few nutrient deficiencies including magnesium, needed for over 300 different biochemical reactions in the body. Magnesium is high in cruciferous vegetables and fruit, which are certainly lacking in the Keto Diet.”
What can you eat on the keto diet?
The ketogenic diet is generally limited to 20-50 grams of carbs per day, but there are still a lot of nutritious and delicious foods you can enjoy, including cheeses and meat.
Health line provide a list of foods you can eat on the ketogenic diet.
They recommend:
- Seafood
- Low-carb veg
- Cheese
- Avocado
- Meat and poultry
- Eggs
- Coconut oil
- Plain greek yoghurt and cottage cheese
- Olive oil
- Nuts and seeds
- Berries
- Butter and cream
- Shirataki noodles
- Olives
- Unsweetened coffee and tea
- Dark chocolate and cocoa powder
Meanwhile, Suzie adds an example day’s meal plan is: “Eggs and bacon for breakfast, sizzling beef for lunch and steamed fish with mixed vegetables for dinner, all fitting the bill.”
What’s more, according to a study from RMIT University in Melbourne, Australia, it’s recommended that you opt for grass-fed meat.
That’s due to the higher amounts of omega-3 fats that are present in this type of meat.
Eggs, which are often recognised for their protein content, can also be eaten on the keto diet.
Fish and shellfish are highly-rated on the keto diet, as they’re rich in B vitamins, potassium and selenium, and are practically carb free.