The first thing that comes to mind when we say Keto is weight loss. Our granny says, that’s not all that keto is. According to our granny, the ketogenic diet, or what you commonly call the ketogenic diet, is low in-carbohydrates, high in fat content. It is a nutrition plan that has over the years gained popularity for being potentially a weight loss program due to some of its health advantages.
Since the basic principle of the keto diet according to our granny is to significantly reduce your carbohydrate intake, and replaces it with fat, therefore it shifts your body into a state that is called a ketosis.
Granny claims that when one consumes a limited amount of carbohydrates, the primary source of their body’s energy and glucose, becomes scarce.
As a response, firstly your body starts to break down its stored fat into small molecules called ketones in the liver. Then later these ketones are utilized as an alternative source of fuel or energy throughout the body, that includes our brain also.
Ketogenic Diet; The Keys to Unlock Good Health
Here are some key aspects of the keto diet:
Restricted Carbohydrate Intake:
Granny tells us that the keto diet typically restricts carbohydrate intake to 20-50 grams per day, or about 5-10% of your daily caloric intake. This means avoiding starchy vegetables, grains, legumes, sugary foods, and most fruits.
Healthy fats should make up the majority of your calorie intake on the keto diet, around 70-75%. Sources of healthy fats include avocados, nuts and seeds, olive oil, coconut oil, butter, and fatty cuts of meat.
High Fat Intake:
Moderate protein consumption:
Protein intake is moderate, comprising around 20-25% of your daily calories. Good sources of protein include meat, poultry, fish, eggs, and plant-based proteins like tofu and tempeh.
While it’s possible to find processed and packaged keto-friendly products, it is generally recommended to emphasize whole, unprocessed foods to ensure adequate nutrient intake.
Focus On Whole Foods:
Potential benefits of the keto diet include weight loss, improved insulin sensitivity, increased mental clarity, reduced hunger, and improved blood sugar control. However, it’s important to note that the keto diet may not be suitable for everyone, especially those with certain medical conditions or dietary restrictions.
What our Granny Wants you to know?
Before starting any significant dietary changes like the keto diet, it’s always advisable to consult with a healthcare professional or a registered dietitian to ensure it aligns with your specific health needs and goals. They can provide personalized guidance and monitor your progress throughout the diet.
Advantages Of the Keto Diet:
The ketogenic diet, like any dietary approach, has its advantages and disadvantages. Here are some of the key advantages and disadvantages of the keto diet:
Weight loss:
The keto diet can be effective for weight loss due to its ability to suppress appetite and increase satiety. Additionally, the shift to burning fat for fuel can lead to a reduction in body fat stores.
Improved blood sugar control:
By limiting carbohydrates, the keto diet may help regulate blood sugar levels and improve insulin sensitivity. This can be beneficial for individuals with type 2 diabetes or insulin resistance.
Increased mental clarity:
Some people report improved focus, mental clarity, and cognitive function when following a ketogenic diet. This may be attributed to the stable energy supply from ketones to the brain.
Potential health benefits:
The keto diet has shown promise in various areas of health, including reducing inflammation, improving cholesterol levels, and lowering blood pressure. It may also be beneficial for certain neurological conditions like epilepsy.
Disadvantages of the Keto Diet:
Nutrient deficiencies:
Strictly following the keto diet can lead to inadequate intake of certain nutrients, including fiber, vitamins, and minerals. This is because many high-carb foods, such as fruits, legumes, and whole grains, are limited or excluded.
Adaptation period:
When transitioning to a ketogenic diet, some people experience a period of “keto flu” characterized by fatigue, headache, irritability, and digestive issues. These symptoms typically subside within a few days to a few weeks as the body adjusts to using ketones for fuel.
Limited food choices:
The keto diet restricts or eliminates many foods that are commonly consumed, including fruits, starchy vegetables, grains, and certain legumes. This can make it challenging to adhere to the diet long-term and may lead to feelings of deprivation or social restrictions.
Potential side effects:
Some individuals may experience side effects while on the keto diet, such as constipation, bad breath (known as keto breath), muscle cramps, or changes in menstrual patterns. Adequate hydration, electrolyte balance, and fiber intake can help mitigate these issues.
Sustainability:
Following a strict keto diet long-term may be challenging for some individuals due to its restrictive nature. It requires careful planning, monitoring, and adherence to maintain a state of ketosis.
Deciding Whether to Pursue a Ketogenic Diet Granny’s Great Tips
Deciding whether to pursue a Ketogenic Diet is a personal choice that depends on various factors, including your health goals, medical history, and lifestyle preferences. Here are a few points to consider when deciding if the keto diet is right for you:
When going for Keto, don’t forget to go keto with granny’s mango smoothie
See the recipe below
Weight loss goals:
If your primary objective is to lose weight, the keto diet may be worth considering. Its ability to promote weight loss has been demonstrated in some studies. However, it’s important to note that sustainable weight loss requires long-term lifestyle changes, not just a temporary diet.
Health conditions:
The keto diet has shown potential benefits for certain health conditions such as type 2 diabetes, epilepsy, and metabolic syndrome. If you have any underlying health conditions, it’s crucial to consult with a healthcare professional to determine if the keto diet is safe and suitable for you.
Dietary preferences and restrictions:
Consider whether you can comfortably adhere to the dietary restrictions of the keto diet. It involves eliminating or significantly reducing carbohydrate-rich foods, which may be challenging for individuals who enjoy a wide variety of fruits, vegetables, and whole grains. It’s important to choose a diet that aligns with your tastes and preferences to ensure long-term compliance.
Sustainability:
Some people find it difficult to maintain the strict carbohydrate restriction of the keto diet over the long term. If you’re looking for a diet that you can follow consistently and sustainably, you may want to explore other options that allow for a more balanced approach to macronutrients.
Professional guidance:
Before starting any significant dietary changes, it’s advisable to consult with a healthcare professional or a registered dietitian. They can assess your individual needs, provide personalized guidance, and monitor your progress to ensure the diet is safe and effective for you
Who Benefits The Most From Ketogenic Diet:
Individuals with obesity or weight management goals:
The keto diet can be effective for weight loss due to its ability to suppress appetite and promote fat burning. It may be particularly helpful for those with obesity or individuals who have struggled with weight loss using other approaches.
People with type 2 diabetes or insulin resistance:
The keto diet can help improve blood sugar control and insulin sensitivity. By reducing carbohydrate intake, it can lower blood glucose levels and potentially reduce the need for diabetes medication in some individuals. However, it’s important to work closely with a healthcare professional to monitor blood sugar levels and adjust medications as necessary.
Individuals with epilepsy:
The ketogenic diet has a long history of use in the treatment of epilepsy, particularly in children with drug-resistant epilepsy. It has been shown to help reduce the frequency and severity of seizures in some cases. If considering the keto diet for epilepsy, it’s important to do so under the supervision of a healthcare professional or a registered dietitian.
Some individuals with certain metabolic disorders:
The keto diet may be beneficial for individuals with specific metabolic disorders, such as glucose transporter type 1 deficiency syndrome (GLUT1DS), pyruvate dehydrogenase complex deficiency (PDCD), or certain mitochondrial disorders. These conditions involve impaired glucose metabolism, and the keto diet, with its reliance on ketone bodies, may provide an alternative energy source.
People seeking cognitive benefits:
Some individuals report improved mental clarity and focus when following a ketogenic diet. It may be of interest to individuals looking to enhance cognitive function, although individual responses can vary.
It’s important to note that while the keto diet may be suitable for certain individuals, it may not be appropriate or necessary for everyone. Each person’s health needs and goals are unique, and it’s important to consult with a healthcare professional or a registered dietitian to determine if the keto diet is appropriate and safe for you based on your specific circumstances. They can provide personalized guidance and monitor your progress throughout the diet.
While the ketogenic diet can be beneficial for certain individuals, it may not be necessary or suitable for everyone. Here are some situations where a keto diet may not be needed or recommended:
Individuals with normal weight and no specific health concerns:
If you, have no underlying health conditions, and are generally in good health, there may be no need to follow a ketogenic diet. A balanced and varied diet that includes a moderate amount of carbohydrates, along with healthy fats and proteins, can support overall health and well-being.
Athletes or individuals with high-intensity exercise routines:
The keto diet may not be optimal for individuals engaged in intense physical activities or sports that require quick bursts of energy. Carbohydrates are the primary fuel source for high-intensity exercise, and a low-carb ketogenic diet may not provide sufficient glycogen stores for optimal performance. Athletes typically benefit from a higher carbohydrate intake to meet their energy demands.
Individuals with a history of eating disorders or disordered eating patterns:
Strict dietary restrictions, such as those imposed by the keto diet, can potentially trigger or exacerbate disordered eating behaviors. It’s important to choose an eating pattern that supports overall well-being without promoting an unhealthy fixation on food .
Pregnant or breastfeeding women:
Pregnancy and lactation require additional nutrients, including carbohydrates, for the healthy development of the baby and to support milk production. Restricting carbohydrates during this crucial period may not provide adequate nutrition for both the mother and the growing baby.
It’s important to consult with a healthcare professional to ensure proper nutrient intake during pregnancy and breastfeeding.
Granny Thinks:
Ultimately, the decision to pursue a ketogenic diet should be based on careful consideration of your unique circumstances.
It’s important to weigh the potential benefits against the challenges and restrictions of the diet. Working with a healthcare professional can provide valuable guidance in making an informed decision about your dietary choices.
Remember! keto diet may not be suitable for everyone, and individual responses and experiences may vary. Before going for a keto diet, please consult with your healthcare professional for personalized guidance based on your specific health needs and goals.
Granny Sums It Up For You:
Always consult with a healthcare professional or a registered dietitian before making any significant changes to your diet. And you know what our granny says
DON’T GO KETO BEFORE YOU KNOW YOUR KETO!
References:
https://www.healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets
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