Once you resume a normal diet, the weight will likely return.The keto diet plan has been acquiring appeal over the last few years as a method to drop weight, enhance health, and lower inflammation. “And eating a restrictive diet, no matter what the plan, is difficult to sustain. “But again, we don’t know about the long term,” she says. Theories about short-term low-carb diet success include lower appetite because fat burns slower than carbs. So why do people follow the diets? “They’re everywhere, and people hear anecdotally that they work,” McManus says. But they come with the same risks if you overdo it on fats and proteins and lay off the carbs. The popular low-carb diets (such as Atkins or Paleo) modify a true keto diet. Those risks add up - so make sure that you talk to a doctor and a registered dietitian before ever attempting a ketogenic diet.
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Low-carb diets may cause confusion and irritability,” McManus says. “The brain needs sugar from healthy carbohydrates to function. The keto diet is low in fibrous foods like grains and legumes.įuzzy thinking and mood swings. (The current recommended intake for protein averages 46 grams per day for women, and 56 grams for men).Ĭonstipation. The kidneys help metabolize protein, and McManus says the keto diet may overload them. With so much fat to metabolize, the diet could make any existing liver conditions worse. “If you’re not eating a wide variety of vegetables, fruits, and grains, you may be at risk for deficiencies in micronutrients, including selenium, magnesium, phosphorus, and vitamins B and C,” McManus says. Other potential keto risks include these: And indeed, the keto diet is associated with an increase in “bad” LDL cholesterol, which is also linked to heart disease. McManus recommends that you keep saturated fats to no more than 7% of your daily calories because of the link to heart disease. Top of the list: it’s high in saturated fat. Keto diet risksĪ ketogenic diet has numerous risks. A cup of chopped broccoli has about six carbs. 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. What about fruits and vegetables? All fruits are rich in carbs, but you can have certain fruits (usually berries) in small portions. 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. But saturated fats from oils (palm, coconut), lard, butter, and cocoa butter are encouraged in high amounts. Some healthy unsaturated fats are allowed on the keto diet - like nuts (almonds, walnuts), seeds, avocados, tofu, and olive oil. However, the exact ratio depends on your particular needs. In a daily 2,000-calorie diet, that might look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. Eating too much protein can interfere with ketosis.īecause the keto diet has such a high fat requirement, followers must eat fat at each meal.
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Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat.īurning fat seems like an ideal way to lose pounds.
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Here are the basics of keto: The diet aims to force your body into using a different type of fuel. We don’t know if it works in the long term, nor whether it’s safe,” warns registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital. While it also has been tried for weight loss, only short-term results have been studied, and the results have been mixed. “The keto diet is primarily used to help reduce the frequency of epileptic seizures in children. And it’s not the type of diet to try as an experiment. Unlike other low-carb diets, which focus on protein, a keto plan centers on fat, which supplies as much as 90% of daily calories. They are sometimes referred to as ketogenic or “keto” diets.īut a true ketogenic diet is different. The Paleo, South Beach, and Atkins diets all fit into that category. In the world of weight-loss diets, low-carbohydrate, high-protein eating plans often grab attention. It’s advertised as a weight-loss wonder, but this eating plan is actually a medical diet that comes with serious risks.