The Ketogenic, or Keto, Diet has become a very popular way of eating for Americans in recent years. By consuming low-carbohydrate and high-fat foods, the Keto Diet teaches the body to use ketones or fatty acids for energy instead of carbs or sugar. This metabolic process, known as ketosis, can aid in rapid weight loss, mental clarity and an overall improvement in health. The reduction in sugar and processed foods that goes with eating Keto also aids in loss of fat, an increase in energy, and a decrease in food cravings. It seems like a great way to eat, but some caution it may be difficult to maintain a Keto lifestyle for an extended period, unless you plan your meals and maintain the right ratio of fat, protein and carbs.
Answer: The Keto Diet can be effective for weight loss, but planning is required to maintain this way of eating
Starting out on the Keto Diet high-carbohydrate, sugar-filled, and processed foods need to be abandoned and high-fat/low-carb items put in their place. Just eating fatty foods and steaks is not what keto is all about though. Most proponents of keto eating suggest a daily ratio of 75% fat, 15% protein, and 10% carbohydrates to get into ketosis and start burning fat. Planning meals that use this ratio are a huge help in getting – and staying – in ketosis.
Seafood, red meat and eggs are good sources of protein for eating keto. Healthy fats, like butter, coconut oil and avocado oil are popular in Keto recipes, and leafy green vegetables are important to consume on Keto as well. Most fruits contain too much sugar for keto eaters, but berries such as blueberries, raspberries and strawberries can be eaten in small amounts due to their lower sugar content.
Medical professionals who support the Keto Diet recommend talking to your doctor before starting on this way of eating. While Keto can help improve several health issues, alerting your doctor to such a drastic change in diet will allow him or her to more closely monitor your blood pressure, glucose and cholesterol levels. Current medications you are taking may need to be adjusted or discontinued once you are in ketosis, but that is something your doctor can keep an eye on and discuss with you.
Due to the current popularity of the Keto Diet, there are any number of websites, books, cookbooks and apps that are available to help guide you through Keto. Online challenges and support groups can help with questions or recipes, as well as with encouragement to stay on the keto way of eating. While no diet is right for everyone, the Keto Diet seems to be helping a large number of Americans and could be the answer for you.
There are numerous resources on the Internet for more detailed information about the Keto Diet. A few good sites to check for details and information are:
- Diet Doctor – This site was started by Dr. Andreas Esenfelt, and all guides and reviews on the website are written and reviewed by doctors and medical experts. This link goes directly to the Diet Doctor section regarding the Keto Diet and gives great information on eating Keto and the diet’s benefits.
- Prevention – For over 60 years, Prevention has been informing readers about health and medical topics. The articles are backed by research and professional experts who speak to almost any physical or mental issue. The article in this link explains the Keto Diet and data to know before starting this way of eating.
- Women’s Health Magazine – First in print and now online, Women’s Health Magazine has been informing readers on numerous topics related to women and their mental and physical health. This article on the Keto Diet covers foods that are and are not included in the diet, as well as any side effects from the diet and ideas for how to start eating keto.