Introduction

We have heard about the Mediterranean, DASH, Flexitarian, Mayo, Atkins, vegan, vegetarian, South Beach and the Paleo diet. Who is the new kid on the block? The diet that is the promised land and has taken America by storm. A survey of registered dietitians named the keto diet as the most popular diet in the United States. Whitney Linsenmeyer, a spokeswoman for the Academy of Nutrition and Dietetics commented that “America is in a state of carbophobia”.

What is the keto diet

The keto diet consists of high fat, low carb diet that depends on the body’s action of ketosis which is processing stored and dietary fat for energy. It can result in faster weight loss. There is a better sense of gratification and filling of the stomach when consuming fat as compared to processed carbohydrates. The keto diet has multiple forms. The common denominator is that people get their calories from protein and fat. The aim is to use ketosis and use energy from ketones rather than glucose. The low amount of glucose results in ketones being produced in the kidneys and liver.

What is Ketosis

The cells of the body under normal conditions use glucose for energy.  Glucose comes from grains, vegetables, and fruits. When there is a shortage of glucose to provide energy, the body then looks somewhere else to produce energy. It uses the fat stored in the body. Ketones are produced as a result. It is an acid build-up and is flushed out in the urine. The process of converting fat into energy and releasing ketones is called ketosis.

The challenging part is getting the kidneys to produce ketones. A person has to consume between 20 to 50 grams of carbs and it takes a while for ketosis to take place. If you are looking at consuming 2,000 calories a day, then you must consume 165 grams of fat, 40 grams of carbs, and 75 grams of protein.

What foods can you actually eat 

Meat and poultry

The predominant and essential food in the keto diet is poultry and meat. Grass-fed fresh meat and poultry do not have carbs and contain minerals, vitamins and are rich in zinc, selenium, and potassium. The proteins help keep muscle mass. Grass-fed animal meat has more antioxidants, omega-3 fats, and conjugated linoleic acid than animals who are grain-fed.

Fish, shrimps and crab

Salmon is keto-friendly and rich in omega-3 fats, selenium, potassium, and Vitamin B and has no carbs. Shrimp and crab have no carbs. If you want to try squid, oysters, octopus, mussels, or clams, just remember that per 100 gram (3.5oz) servings the carbs can vary from 3 grams to 7 grams.

 Vegetables that are low in carb

Vegetables are high in nutrients and have fiber. The best vegetables are non-starchy which are low in carbs and calories. A cup of raw spinach contains 1 gram of carb compared to a cup of cooked Brussel sprouts that contain 8 grams. Cauliflower, zucchini, broccoli, and Kale are amazing vegetables to consume and contain antioxidants.

Avocados

Avocados are extraordinary among fruits as they contain healthy fats, a variety of nutrients, minerals and vitamins K, C, B5, E, B1, B2, B3, B6 and contain more potassium than bananas. Potassium reduces the blood pressure in the body, which is linked to kidney failure, strokes and heart attacks. The fiber in avocados is good for metabolic health, fighting cancer and keep eyes healthy. Half an avocado is approximately 3.5 ounces (100 grams) and contains 9 grams of carbs.

Dark Chocolate

Dark chocolate has copper, magnesium, iron, fiber, manganese, and cocoa and cocoa which are good for mood, skin, brain and cardiovascular health.

Flavanols in cocoa are antioxidant and anti-inflammatory and help protect the skin from the sun. The bromine improves your mood, functioning of the brain and helps with mental clarity. Anandamide creates a positive mood and a feeling of bliss while Phenethylamine helps with the release of dopamine. Serotonin helps with fatigue and getting better sleep.

Eggs

Chicken eggs are the Jack of all trades in terms of having every nutrient you need. I like the omega-3 eggs. Eggs have a positive influence on HDL, the good cholesterol.

Eggs contain choline which helps the brain function better. As we age, our eyesight gets worse. The lutein and zeaxanthin are antioxidants that help the retina become stronger. The proteins and amino acids in eggs help the body function better. One large egg contains less than 1 gram of carbs and fewer than 6 grams of protein.

Olives

Olives contain oleuropein which is an antioxidant and has anti-inflammatory properties. Olives decrease blood pressure and prevent bone loss. A one-ounce (28-gram) serving of olives contains 2 grams of total carbs and 1 gram of fiber.

Coffee and tea with no sugar

Tea and coffee are carb-free and contain caffeine which is good for your metabolism.

Strawberries

If you have a craving for sugar candy or some other sweets, give strawberry a try.

Strawberries contain anthocyanins, phenol, ellagitannin and a whole bunch of phytonutrients. Anthocyanins protect the cells; phenol protects the heart and ellagitannin protects you from developing certain kinds of cancers.

Blue Berries

Blueberries are delicious, loaded with manganese, vitamin K, Vitamin C, fiber and has low calories and carbohydrates. Blueberries have high anti-oxidant levels. Blueberries reduce the DNA damage in our body as we grow older and can also cause cancer. Blueberries are good for the heart, reduces blood pressure, improves memory, fight urinary tract infections, minimizes soreness after a workout and improves muscle performance.

Cheese

Cheese is nourishing and delightful, low in carbs and high in fat. Research has shown that cheese protects against heart disease. One ounce (28 grams) of cheddar cheese provides 1 gram of carbs and 7 grams of protein.

Coconut oil

Try cooking with coconut oil. The medium-chain triglycerides (MCTs) in the liver are converted directly into ketones. The lauric acid in coconut oil along with MCT promotes and sustains ketosis.

Plain Greek Yogurt

Plain Greek yogurt makes you feel full, is healthy, high-protein food. A portion of 5 ounces (150 grams) provides 5 grams of carbs and 11 grams of protein.

Nuts

Nuts are high in fiber, low in net carbs, high-fat and healthy for you. Nuts reduce the risk of depression, chronic disease, certain cancers and heart diseases. Cashews, macadamia, pecans, pistachios, walnuts and almonds are great to consume on the keto diet.

The keto diet can be followed for a short, medium, long term or indefinitely. If you want to go on this diet, do some research on carbs and fats. Head off to your grocery store and look at all the products and get familiar with the food labels. All research shows that sugar cravings do not go right away. People on the keto diet have experienced hunger, mental clarity, fatigue, headaches, and muscle problems.

The keto diet has advantages and disadvantages

The keto diet is high in saturated fat. If you have a liver condition, it could be a challenge to process that fat. You need to eat an array of fruits, vegetables, and grains. If you do not consume an array of fruits, vegetables, and grain then you run a risk getting constipated, mood swings and deficient in minerals and vitamins.

People who are on the keto diet have lost weight when the body is in ketosis. Ketosis has an influence on hunger hormones which results in a reduction of appetite. Ketosis also sustains the blood sugar and insulin levels hence you have more energy.

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