The Ketogenic Diet (Keto Diet) is a high-fat, adequate-protein, low-carbohydrate (carb) diet that in medicine is used primarily to treat difficult-to-control epilepsy in children. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain-function. However, if there is little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source.
Possible therapeutic uses for the Ketogenic Diet have been studied for various neurological disorders in addition to epilepsy: Alzheimer's disease (AD), amyotrophic lateral sclerosis (ALS), autism, brain cancer, headache, neurotrauma, pain, Parkinson's disease (PD) and sleep disorders. The Ketogenic Diet is very restrictive and takes a lot of commitment to get the nutrients you need for overall health. Here are the ten things registered dietitians say you should know before you try the Keto Diet.
1.
COOKING IS A
MUST: Eating out can be a challenge on the Ketogenic Diet since it
bars common foods such as bread, pasta, rice, ketchup and many dressings. Plus,
most packaged foods aren’t keto-friendly. You should be prepared to make the
time to cook appropriate options if you want to follow the diet.
2.
EATING TOO MUCH
FAT MAY BE HARMFUL: The diet is high in saturated fat,
and research suggests such diets may increase one’s risk for heart disease. The
fat should keep you full, if you eat too much, you may cancel out any potential
weight-loss benefits.
3.
EXPECT
UNPLEASANT SIDE EFFECTS: Constipation, bad breath, and
dizziness are just a few of the side effects of going so low-carb. Without
carbs, dieters can easily miss out on fiber and end up with digestive issues.
Include chia, flax seeds, coconut, nuts, and low-carbohydrate vegetables at
every meal if you decide to go keto.
4.
HAVING A SOCIAL
LIFE COULD BE CHALLENGING: The keto
guidelines cut out lots of foods we tend to eat when gathering with friends (as
well as alcohol). It can impact your social life, especially when so many
events revolve around food.
5.
KEEP YOUR
PROTEIN ON THE LOWER END: The diet
recommends protein be around 20% of your daily caloric intake, which can be an
adequate amount for some. It’s a good idea to check with a registered dietician
to gauge your individual needs before trying the keto.
6.
SUPPLEMENTS ARE
A MUST: “Supplementation with vitamins and minerals is an absolute
necessity on this type of diet. Pure fats like coconut oil, olive oil, butter
and many other fats that make up the base of a keto diet aren’t great sources
of vitamins. Your body is using these nutrients constantly, but they’re not
being fully replaced. You’re also missing out on beneficial antioxidants in
fruit and root vegetables, which have been associated with a decreased risk of
cancer, heart disease, and other conditions.
7.
WORKOUTS COULD
BE UNSATISFACTORY: Keto does not show a performance advantage for athletes,
especially in sports which rely on the fuel you already have stored in your
muscles as glycogen. Non-athletes may also lack the energy to exercise at their
best. Carbs are the preferred type of fuel for the body so without them your
workout could suffer.
8.
YOU HAVE TO CUT
CARBOHYDRATES: The diet recommends a 4:1 ratio of fat to carbs. That means
about 5–10% of your total daily calories can come from carbs. However, the
average person consumes almost half of their calories from carbs. Carbs are slashed to less than 40–50 grams
spread out over a whole day. That means eliminating grains, sugar, most fruit,
and starchy vegetables.
9.
YOU’LL NEED
REGULAR CHOLESTEROL CHECKS: It’s uncertain
as to weather a ketogenic diet is beneficial or harmful to cholesterol levels.
See your doctor for a fasting lipid panel before starting the diet and three
months later if you plan to continue.
10.
YOUR GUT MAY
SUFFER: It’s also difficult to include prebiotic foods such as
onions, garlic, bananas, and oats on a very low-carb, high-fat diet. These
foods encourage good growth of bacteria that support our intestinal health,
which is tied to our overall health. We don’t know yet how the lack of fiber on a ketogenic
diet impacts our microbiome or gastrointestinal health long-term.
“I struggled with weight for
most of my life, but the Keto Diet is the one thing that finally worked.” (Jennifer
Still)[i]
[i] Sources used:
·
“10 Things to Know Before Trying the Ketogenic Diet”
by Brittany
Risher
·
“Ketogenic Diet” from
Wikipedia
·
“Subpar” from Thesaurus.com
This topic was suggested by my wife, Bobbi.
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