{"id":8537,"date":"2018-01-15T01:00:40","date_gmt":"2018-01-15T01:00:40","guid":{"rendered":"https:\/\/www.rachaelattard.com\/?p=8537"},"modified":"2021-06-09T18:22:52","modified_gmt":"2021-06-09T14:22:52","slug":"the-keto-diet","status":"publish","type":"post","link":"https:\/\/www.rachaelattard.com\/the-keto-diet\/","title":{"rendered":"Is\u00a0The Keto Diet Good For You?\u00a0"},"content":{"rendered":"\n
When it comes to maintaining good health, one of the most important things we can do is watch what we eat, avoid junk foods and consume healthy foods daily. It sounds simple enough, but there are many diet plans out there to choose from.<\/p>\n\n\n\n
One diet plan that is getting a lot of attention lately is the ketogenic diet (or keto diet). The keto diet is a diet that consists of eating little to no carbohydrates.<\/p>\n\n\n\n
The question is though, does it help with weight loss and is the keto diet good for you?<\/p>\n\n\n\n
The average person gets their energy from carbs, but when on a ketogenic diet, our bodies are forced to find another energy source. That energy comes from ketones, which is produced by the liver. <\/span><\/p>\n\n\n\n
How the Keto Diet Works<\/b> <\/span><\/h2>\n\n\n\n
Every time we eat foods high in carbs, our bodies produce glucose and insulin. Glucose is our primary source of fuel, and can be easily converted into energy. In order to process this glucose, the body produces insulin, transporting it throughout our bodies. <\/span><\/p>\n\n\n\n
This is perfectly normal, but there\u2019s one problem: the unused glucose is stored in the body as fat. Over time, these fats stores can grow, possibly leading to a variety of health issues, including weight gain and obesity. <\/span><\/p>\n\n\n\n
This is where keto diets come into play. The human body can get energy from two sources: carbohydrates and stored fat.<\/p>\n\n\n\n
By eating less carbs and following a keto diet, the body has no choice but to use that stored fat for energy. But just keep in mind that you can\u2019t eat an unlimited number of calories. Overeating on the keto diet will still cause weight gain, just like it will on any other diet. <\/span><\/p>\n\n\n\n<\/figure>\n\n\n\n
When our bodies stop using glucose as its primary source of energy, it runs on ketones. These ketones become the top fuel source when carbs aren\u2019t available. Keto diets are believed to have many benefits. Here are just a few: <\/span><\/p>\n\n\n\n
Lower Blood Sugar<\/b><\/h3>\n\n\n\n
Every time we eat, the body produces glucose and insulin. Insulin levels can spike, giving us a surge of energy, then drop just as quickly.<\/p>\n\n\n\n
This can cause us to suddenly have low energy levels and \u201ccrash.\u201d (We often experience the crash when we eat foods or beverages high in sugar.) <\/span><\/p>\n\n\n\n
By using that stored fat for energy, blood sugar levels can remain constant, and eventually decrease. This may be beneficial for those who are diabetic or pre-diabetic. <\/span><\/p>\n\n\n\n
Weight Loss<\/b><\/h3>\n\n\n\n
If the body is using stored fat for energy, this could be an excellent way to lose those excess pounds naturally. <\/span><\/p>\n\n\n\n<\/figure>\n\n\n\n
Increased Endurance<\/b><\/h3>\n\n\n\n
By training the body to use stored fat for energy, athletes may be able to keep their energy levels higher over longer periods of time. This can help improve their performance levels and decrease the risk of bonking. <\/span><\/p>\n\n\n\n
Eliminate Afternoon Slumps<\/b><\/h3>\n\n\n\n
Many office workers experience the dreaded \u201cafternoon slump,\u201d where they need a jolt of energy to make it through the day. By using stored fat for energy, a person can stabilize energy levels, keeping them energized and ready to go.<\/p>\n\n\n\n
Reduces Risk of Cancer<\/b><\/h3>\n\n\n\n
Studies are ongoing, but many believe ketosis is the key to fighting cancer. Why? Because many cancer cells use glucose as fuel. <\/span><\/p>\n\n\n\n
Top Keto Diet Foods<\/b> <\/span><\/h2>\n\n\n\n
Here are the top foods to eat and avoid while on a ketogenic diet: <\/span><\/p>\n\n\n\n
Foods To Eat:<\/strong><\/h3>\n\n\n\n
Grass Fed and Wild Animal Sources:<\/strong><\/h4>\n\n\n\n
Pineapple, Mango, Banana, Papaya, Grapes, Fruit Juices, Raisins <\/span><\/p>\n\n\n\n
Is Keto For Me?<\/b> <\/span><\/h2>\n\n\n\n
The jury is still out on keto diets. <\/span><\/p>\n\n\n\n
For some, they believe the problem with keto is that you need to cut out most fruit and veggies because of the carb content. This means you\u2019re missing a lot of micronutrients (i.e. vitamins and minerals).<\/p>\n\n\n\n
The truth is that you don\u2019t need to cut out ALL fruits and vegetables \u2013 you just need to focus on the ones that give you maximum nutrients with less carbs such as berries and leafy greens. <\/span><\/p>\n\n\n\n
Another issue is that a lot of foods high in fiber are higher carb foods, so that might be a problem. Eating a low fiber diet might make you feel hungrier and might also impact your bowel movements. So it\u2019s important to make sure that you\u2019re eating enough fiber if you choose the keto diet. <\/span><\/p>\n\n\n\n
Sample Keto Meal Plan<\/b> <\/span><\/h2>\n\n\n\n
For those looking to try keto, but want to ensure they\u2019re getting the nutrients their body needs, here\u2019s a sample meal plan: <\/span><\/p>\n\n\n\n
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