National Keto Day

Today is National Keto Day! In recent years, the keto diet has been all the rage, with many celebrities and public figures endorsing the benefits of this diet. The keto diet can help with rapid weight loss.

National Keto Day, January 5, we are reminded that people on ketogenic diets cut carbs out of their diet to an extent where the body starts to consume fat — instead of carbohydrates — for fuel. The obvious benefit of fat used for energy is weight loss. But, it can also help with many other conditions. Ketogenic diets may even have benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease. The keto diet was originally developed to help epilepsy patients avoid seizures, and is shown to increase cognitive brain function.

Basics of the ketogenic diet: The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause significant reductions in blood sugar and insulin levels.

How do you follow the keto diet?

Because the keto diet has such a high fat requirement, followers must eat fat at each meal. In a daily 2,000-calorie diet, that might look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact ratio depends on your particular needs.

Some healthy unsaturated fats are allowed on the keto diet — like nuts (almonds, walnuts), seeds, avocados, tofu, and olive oil. But saturated fats from oils (palm, coconut), lard, butter, and cocoa butter are encouraged in high amounts.

Protein is part of the keto diet, but it doesn’t typically discriminate between lean protein foods and protein sources high in saturated fat such as beef, pork, and bacon.

What about fruits and vegetables? All fruits are rich in carbs, but you can have certain fruits (usually berries) in small portions. Vegetables (also rich in carbs) are restricted to leafy greens (such as kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes. A cup of chopped broccoli has about six carbs.

Medical professionals do not recommend being on a keto diet for an extended amount of time. Also, this diet comes with a few risks, especially for those who are not in prime health. The keto diet is high in saturated fat, which is associated with an increase in “bad” LDL cholesterol, which is also linked to heart disease. Other risks include nutrient deficiency, liver problems, kidney problems, and constipation. However, some studies indicate that the keto diet can benefit slowing cancer cell growth, reduce symptoms of Alzheimer’s, epilepsy, and Parkinson’s disease, polycystic ovary syndrome, and brain injuries.

Like any diet, make sure to consult with your doctor. Because of its popularity, keto-friendly foods are widely available. For those who follow and benefit from this diet, Private Home Health Care wishes you a great National Keto Day!