The Keto Diet: Why All the Fuss?
We tend to follow trends and, with regard to diets, this very much holds true. Currently, the new trendy trend among diets is what’s known as the ketogenic, or keto, diet. Look on magazine covers while standing in the grocery checkout lines, diet and/or food websites and you’ll inevitably see something about the keto diet. It’s all the rage. But why? Well, that’s what my research and this post endeavors to discover. So continue loyal reader, continue.
Definition first: the keto diet essentially has one acquire more calories from fats and protein rather than from carbohydrates. It’s differs from the Atkins diet slightly in that it allows for the consumption of fats as well as proteins. Typically, your body uses carbohydrates as a source of energy. When your body is depleted of carbs, it begins to burn fat and protein for energy and does so more efficiently as time goes on. This process is known as ketosis, hence the diet’s name. This process of burning fat and protein then usually leads to weight loss. However, ketosis also causes the body to produce and need less insulin. Therefore, people with diabetes, type 1 or 2, should consult with a doctor before embarking on the keto diet.
Aside from weight loss, the keto diet has been linked to other health benefits. However, more research is required to confirm or deny these findings. But some studies have linked the body’s requirement for less insulin to protecting it from some forms of cancer. Lower insulin levels may also prevent the body from producing cholesterol which can lead to lower blood pressure, improved levels of triglycerides and HDL (good) cholesterol. The diet may also reduce the likelihood of atherosclerosis (hardened arteries) or heart failure. Some studies have also linked the keto diet in aiding with the treatment of epilepsy, Alzheimer’s disease, Parkinson’s disease, polycystic ovary syndrome and acne due to consuming lower carbs. Given all the above benefits, it is readily apparent why the keto diet is being adopted by many people.
Let’s talk foods associated with the keto diet now, shall we? In fact, let’s create an exciting and informative chart…
| Foods to be avoided | Foods to be embraced |
|---|---|
| Foods high in sugar, such as candy, ice cream, and soda.
Grains and starches, such as breads, rice, pasta and cereals. Most fruits, except berries. Beans and legumes to include baked, pinto or fava beans as well as peanuts, chickpeas, lentils, and tamarind. Root vegetables and tubers. For example, potatoes, carrots, parsnips, turnips, or yams. Low-fat or diet products. Some condiments and sauces such as dressings, mayonnaise, and others high in sugar. Foods that contain unhealthy fats such as trans and unsaturated fats, as well as vegetable oils. Alcohol due to its high carb content. |
Meats and poultry.
Cheeses Low-carb vegetables such as kale, broccoli, and cauliflower. Eggs Plain Greek yogurt Cottage cheese Coconut and olive oil Nuts and seeds such as almonds, pecans, and walnuts. Berries like straw, blue, black, and raspberries. Avocadoes. Seafood, especially shellfish and oily fish high in omega-3 fatty acids such as salmon, mackerel, sardines, anchovies, and herring. |
There you have it, the keto diet in less than 600 words. Now you know what all the fuss is about.
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