Is The Keto Diet Right For You?
Q. I’ve been hearing a lot of stories about people losing weight on the keto diet. What is it, and do you recommend it to help me lose weight?
A. I think Harvard described it best when they said, “A ketogenic (keto) diet is high in fat and protein and low in carbohydrates. Most of the body’s cells prefer to use blood sugar (glucose) as their main source of energy. The keto diet forces your body to use a different type of fuel. Instead of providing your body with glucose from carbohydrates, the keto diet relies on the liver to break down stored fat into molecules called ketones. (This process is called ketogenesis; that’s where the diet’s name comes from.)
For most people to begin using stored fat as fuel, they need to limit daily carbohydrate intake to fewer than 20 to 50 grams depending on body size. (For comparison, a medium-sized banana has about 27 grams of carbs.) But this is a highly individualized process, and some people need a more restricted diet to begin producing enough ketones. It typically takes two to four days to reach a state of ketosis (when fat becomes a main source of energy).
There’s no shortage of keto-inspired diets. The Atkins, South Beach, and Paleo diets are some of the best-known examples. But a true ketogenic diet is different and calls for up to 90% of your daily calories to come from fat. That is often hard for people to maintain. However, research has shown that people can achieve faster weight loss with a keto diet compared with a calorie-reduction diet. In the short term, a keto diet is probably safe. But over time, it’s tough to keep off the weight this way.
If you do try a keto diet to jump-start weight reduction, choose healthier sources of fat and protein, such as olive oil, avocados, and nuts (almonds, walnuts). But after a few weeks, switch to a reduced-calorie Mediterranean-style diet and increase your physical activity. This will help manage your weight loss for the long term.”
I’m a big believer that knowledge and information is power. Taking care of your health is the best thing you can do for yourself. You might want to check out Harvard’s daily newsletter.
LEARN MORE FROM THE KETO EXPERTS IN THESE ART OF LIVING PODCASTS…
- Busting Common Keto Myths – Podcast with Dr. Josh Axe
- Best Keto App To Track How Much Protein, Fat, and Carbs You’re Eating – Podcast with Drew Manning, Fit2Fat2Fit
- Can The Keto Diet Can Regulate Brain Inflammation – Podcast with Dr. Daniel Pompa
- Keto vs Plant-Based… Which is Better? – Podcat with Dr. Joel Kahn
TRY MY SIMPLE KETO GUIDE…
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