One of the most popular diet trends in the last few years is the ketogenic diet. Usually shortened to a “ketogenic” diet, studies conducted in 2020 and 2021 found it to be one of the most popular diets among Americans. It’s not difficult to follow the basics. It is a strict diet with a lot of fat. Protein is allowed, but only in modest amounts. What you really cut out on your keto diet is carbohydrates. Bread, fruits, and some vegetables: All food sources, including carbohydrates, are in chopping blocks because the total daily intake of carbohydrates is expected to be up to about 50 grams. From that point of view, this is equivalent to eating three slices of bread, a cup of rice, a day.
“For most people, this is a big change in how they usually eat,” says Amy Kimberlen, a registered dietitian and certified diabetes educator.
Many people on the ketogenic diet lose weight in the short term. However, the long-term health effects of diet have not yet been resolved. As a result, many nutritionists tend to keep people away from the keto. Earlier this year, a panel of experts ranked Keto as the worst meal in a group of 40 people. This prompts an unavoidable question: should you also be keto?
Crush the bacon
Carbohydrates are a major nutrient that aids our body’s performance, especially as it is the main source of glucose. Glucose, also known as blood sugar, is a fuel that powers and energizes cells. It’s what your body burns to help you finish that run or hit the weights in the gym.
In the absence of carbohydrates, the body has to go to other fuel sources. That is what Keto is supposed to stimulate. The liver begins to work when there is not enough glucose to burn. It takes fatty acids in the body and breaks them down into ketone bodies (hence the name of the diet), which is now the body’s main fuel source. Ketone bodies can supply energy to the heart, kidneys, and even the brain and even other muscles.
Therefore, the ketogenic diet focuses on reducing the intake of fatty foods and carbohydrates. Ketones are now an energy source, not glucose. Low-carb vegetables such as fish, broccoli and spinach, avocados, eggs, and plain Greek yogurt are just a few of the keto-friendly foods. Coffee is allowed as long as it is sugar-free. So is bacon. You should also avoid overdose of protein, as the amino acids in the protein can be converted to glucose, but poultry can also be eaten.
Beware of ketoflu
During the first few days of starting a ketogenic diet, you will experience flu-like symptoms. Stomach upsets and headaches are fairly common because your body has not yet reached complete “ketosis”: a condition that relies on ketones for fuel.
