Answers To 15 Burning Questions About The Keto Diet
1. Is the Keto Diet Healthy?
The keto diet emerged as a therapeutic diet meant to control
seizures in individuals who have epilepsy, based on the Epilepsy Foundation.
For some folks, a ketogenic diet may be helpful for their health. But most
persons obviously don’t have to begin on the ketogenic diet in order to remain
healthy.
Today, the diet is becoming trendy, and many individuals are
adopting it to drop weight. However, ingesting large amounts of saturated fat
may constitute a threat for long-term heart health — and in the short term,
extremely low carb diets may come without unwanted side effects, like
constipation and headaches, notes the Mayo Clinic. Given the restrictive nature
of keto (it excludes most fruit and dairy, whole grains, many vegetables, and
legumes), you may also fall short in terms of certain nutrients, notably fibre.
2. Is the Keto Diet Safe to Follow?
Even if adopting an unusually high-fat diet may seem like a
radical way to eat, “the research looking at ketosis via food has not revealed
any substantial harmful consequences when taken in the short term,” says Scott
Keatley, RDN, of Keatley Medical Nutrition Education in New York City. (Ketosis
is the natural metabolic state inside which your body is burning fat instead of
its traditional fuel source, glucose, which is a form of sugar.)
But there have been few long-term studies, adds Kendra
Whitmire, CNS, who wants to practice functional and therapeutic nutrition in
Laguna Beach, California. It’s difficult to explicitly assert that it’s safe,
and it also significantly hinges on the types of foods you’re eating on the
diet. (For instance, olive oil is a better alternative than butter; salmon is
healthier than bacon.) That so, adopting the keto diet appropriately, and
particularly with advice from a medical practitioner, might prevent harmful
health implications, says Whitmire.
RELATED: What Are the Benefits and Risks of the Keto Diet?
3. Is Ketosis Bad?
Typically, your body breaks down carbohydrates as its major
food source. Ketogenic diet is when your body has transitioned into a
fat-burning state and breaks down fat into glucose in the body that are employed
as energy. Beyond the keto flu, “many studies have indicated that inducing
ketosis by food does not have any substantial adverse impact in the short
term,” says Keatley. But long-term study are necessary to accurately establish
the impact, he argues. Bottom line: Putting your body into ketosis for a
limited time is likely not damaging for most healthy persons.
RELATED: Should You Use Exogenous Supplements to Place Your
Body in Ketogenic?
4. How Many Carbs Do You Actually Eat on a Keto Diet?
A keto diet is frequently made up of 70 to 75 percent fat,
20 to 25 percent protein, and 5 to 10 percent carbohydrates, says Jill Keene,
RDN, a registered dietitian nutritionist in private practise in White Plains,
New York. The precise number of grammes (g) of carbohydrates will be different
for everyone, but it is generally approximately 20 to 50 g per day. Many
persons on a keto diet calculate “net carbohydrates,” which is total carbs
minus fibre. Fiber isn’t “counted” in the carbohydrate total as it doesn’t get digested
by the human body. Either way, the amount of carbs is relatively low and
necessitates careful preparation. Eating a little fruit, starchy veggies, sweet
meals, or whole grains may rapidly take you out of ketosis.
5. Can You Drink Alcohol on the Keto Diet?
Yes. “Even though there are normally carbs in alcohol, you
also can take it in modest amounts,” adds Keatley. Realize that on days when
you do choose to consume alcohol, you may have to adjust your carbs from other
sources, depending on the type of alcohol you have. That may mean making
uncomfortable decisions, like having a drink but skipping a modest fruit snack
or Greek yoghurt.
Spirits (enjoyed straight, without mixers) tend to be the
most keto-friendly alcohol, followed by wine. You might wish to reduce your
regular portion, recommends Keatley. Beer and wine may use up a lot of your carbs,
and they don't contribute back in terms of minerals or vitamins. “It’s a waste
of your carbs,” he says.
Here’s what each alcoholic drink has, carb-wise, based on
the U.S. Department of Agriculture (USDA):
Spirits: gin, rum, vodka, whisky, 1.5 fluid ounces, 0 g
carbs (1 serving) (1 serve) (1 serving)
Red wine, 5 fluid ounces, 4 g carbs (1 serving) (1 serve) (1
serving)
White wine, 5 fluid ounces, 4 g carbs (1 serving) (1 serve)
(1 serving)
Light beer, 12 fluid ounces, 6 g carbs (stick to half of a beer
if this is your preference) (stick to half of a beer if this is your option)
(stick to half of a beer if this is your choice)
RELATED: A Complete Ketogenic Diet List and 7-Day Sample
Menu
6. How Much Weight Can You Lose on the Keto Diet?
There’s no dispute that a ketogenic diet may aid accelerate
weight loss, at least initially – and anecdotal reports of spectacular
adjustments are uncomplicated to uncover. “I have clients who have shed a substantial
amount of weight on a ketogenic diet, but they were obese upon starting and had
quite a bit of fat to just go. These persons may experience really profound
physical transformations,” says Keatley.
In a trial that was published in the Journal of Clinical
Endocrinology, 20 adults with obesity that followed a very low-calorie
ketogenic for four months lost an average of 44 pounds, largely from body and
visceral fat. (It’s crucial to note that there was no placebo group and this
was a small sample source, so the conclusions are restricted, and the diet
followed comprised only 600 to 800 daily calories, which is significantly below
what most health experts suggest.) In another research published in 2017, in
Nutrition Metabolism, normal-weight people who followed a non–energy (calorie)
restricted keto diet for six weeks lost roughly 4 pounds in both fat and lean
body mass.
But long-term research reveal that there’s not much of a
variation in weight loss between keto and other diets. A earlier meta-analysis
compared participants on a ketogenic diet (eating less than 50 g of carbs) with
those on a normal low-fat diet. After at least a year, participants on the keto
diet shed an additional two pounds, compared with the group that lowered fat.
The end conclusion is that numerous diets, including keto, may help you lose
the same amount of weight in the long run. With such news, know that there may
be a better solution out there for you, says Keatley.
RELATED: 21 Tips for Weight Loss That Actually Work
7. What Fruits Can I Eat on the Ketogenic Diet?
Fruit is frequently not a cornerstone of the keto diet. With
so much natural sugar, fruit generally has too many carbs to be included. But
you may eat modest amounts of lower-carb items, including berries, says Whitmire.
And if you’re really getting technical, avocado and coconut, two higher-fat
foods, are, in fact, fruits. Based on USDA carb counts*, here are the fruits
that may work on a keto diet plan:
*All carb counts are net carbohydrates, which is total carbs
minus fibre. Fiber is typically not included in net carb totals, as the
nutrient doesn’t get digested.
8. Can I Eat Snacks Like Popcorn, Oatmeal, and Yogurt on Keto?
Unfortunately, high-carb foods like popcorn or oatmeal
surely won’t fit on the keto diet. One cup of air-popped popcorn has 5 g of net
carbs, per USDA figures, which may be a fifth of your carb allotment for the
full day. It’s also worth mentioning that 1 cup of popcorn is not a large
quantity; it comprises just 30 calories and no fat, so it won’t be full.
Oatmeal likely doesn’t fit either. Approximately a quarter cup of plain dry
oats (approximately half a cup cooked, also a little amount) gives 12 grammes
of net carbohydrates for 77 calories and just 1 gramme of fat, claims the USDA.
As for yoghurt, it depends on what flavour you select and whether it’s
keto-compliant. One 5.3-ounce container of Fage plain 5 percent milk fat Greek
yoghurt, for instance, includes 5 g of carbohydrates. Remember to purchase
plain versions, because flavoured ones will add more sugar (and, therefore,
carbohydrates) (and, thus, carbs) (and, therefore, carbs).
Better lowcarb snacks including nuts (1 ounce of almonds has
3 g net carbohydrates, per USDA data), beans (half a cup of sunflower seed
kernels has 3 g of net carbs), and little amounts of low-carb fruits like
berries, says Whitmire. Beef jerky and nonstarchy veggies such as broccoli and
cucumbers are also good snack choices on keto.
Diet for narcolepsy: Do Some Foods Help?
For narcolepsy, there is no special diet. Anecdotal research
suggests that the ketogenic or "keto" diet may lessen symptoms,
nevertheless. This diet calls for consuming little carbs and receiving most of
your energy from fats.
The keto diet may assist some individuals with narcolepsy,
but there isn't much scientific data to back this up.
Changing your diet may also help you maintain a healthy
weight. Even when a person eats a standard quantity of calories, narcolepsy may
still cause weight gain and obesity, according to medical research.
Avoiding some meals, such as those containing caffeine or
alcohol, that might disturb sleep may also be beneficial to certain people.
For more details about narcolepsy, food, and how nutrition
may alleviate its symptoms, keep reading.
Some people think that making certain dietary adjustments
will help them control their narcolepsy symptoms. Anecdotal evidence suggests
that some persons with the disease may benefit from the ketogenic diet.
However, there isn't enough clinical evidence to support
either the long-term safety of the keto diet or its ability to consistently
decrease symptoms.
Keto diets are often rich in fat and extremely low in carbs.
When you eat this manner, you push your body into a state of ketosis, when it
burns its own fat reserves rather than food's carbs as fuel.
An 8-week keto diet reduced daytime drowsiness by around 18%
in one older, smaller trial with nine participants from 2004. However, there
were just a few participants in this research.
Although it's unclear to researchers how the keto diet helps
narcoleptics, it may be related to the control of blood sugar levels.
A molecule called hypocretin controls sleep cycles. Low
levels of this neurotransmitter are often seen in those who have abrupt muscular
weakness or narcolepsy with cataplexy.
A ketogenic diet may boost neuronal activity and lessen
daytime fatigue by maintaining low blood sugar levels. Research, however, has
not supported this assertion.
Weight control is a possible side effect of dietary
adjustments for narcolepsy. Obesity is more prevalent in narcolepsy patients
than in the general population. Although other diets may potentially have the
same impact, the keto diet may also aid in achieving a healthy weight.
Narcolepsy does not have a special diet, and there is little
study comparing the various diet patterns for this disorder. The keto diet is
the only diet so far with any scientific backing for its use in narcolepsy.
The approximate ratios of the macronutrients in a ketogenic
diet are as follows:
protein: 55 to 60 percent fat 30 to 35 percent
carbohydrates: 5 to 10 percent
More specifically, 20 to 50 grammes (g) of carbs per day are
included in a 2,000 calorie diet. Furthermore, with a ketogenic diet, fat
percentages might fluctuate and even reach 90%.
A typical low-carbohydrate diet is less restrictive in
contrast. A non-ketogenic, low-carb diet often calls for consuming less than
130 g of carbs per day.
However, since the keto diet is so restricted, it's crucial
to speak with a physician or qualified dietitian before beginning. They can
guarantee that the person still receives the nutrients they need.
There are specific items that physicians advise restricting
or avoiding when someone has this illness, whether or not they want to attempt
the keto diet for narcolepsy.
Late-day consumption of caffeinated foods, such as coffee or
chocolate, may make it more difficult to fall asleep. Some people may be able
to strategically utilise coffee in the mornings to wake up, while others could
discover they feel more alert without it.
Those who have narcolepsy should also restrict or avoid
drinking. Even while it could help someone feel tired for a short while, it
disturbs sleep in general.
If someone follows the ketogenic diet, they must consume no
more than 50 g of carbohydrates per day. The following must typically be
avoided in order to adhere to these limits:
meals with a lot of sugar, like sweets and cakes
grains, including spaghetti and white bread
legumes like beans and oats starchy vegetables like
potatoes, sweet potatoes, and squash
most fruits, including grapes and bananas
Low-carb fruits and vegetables may still be consumed when
following a ketogenic diet. These must be added for the fibre, vitamins, and
minerals. Several instances include:
Berries, avocados, olives, lemons, limes, and leafy greens
peppers, bell
If someone wants to attempt the keto diet, they may consult
with a licenced dietitian or a physician. Individuals must monitor their
ketones often and adhere to a strict macronutrient range in order to enter and
remain in ketosis.
Find a 7-day keto food plan example.
In addition to food modifications, managing narcolepsy may
require lifestyle choices like:
maintaining a regular sleep pattern, including on weekends,
obtaining natural sunshine exposure in the morning, spending some time to
unwind before bed, and strategically sleeping for 15-20 minutes throughout the
day.
Whenever feasible, attempt to reduce your stress levels and
relax by doing yoga or deep breathing.
doing regular exercise, but not in the nights since this
might keep a person up, and eating modestly to prevent feeling too full in the
evenings.
A person with narcolepsy may see a doctor if they are having
trouble controlling their symptoms or if they want to attempt a particular
dietary adjustment.
A physician could suggest a nutritionist to a patient who
wants guidance on food and weight control. Alternately, a doctor may first give
drugs such as modafinil or armodafinil if diet modifications are ineffective.
Amphetamines are the second line of therapy.
There isn't a particular diet for narcolepsy, however some
individuals say the keto diet works for them. In order to achieve this, one
must consume extremely little carbs and rely instead on fat for energy.
There is little scientific support for either the efficacy
of this diet plan or its use as a long-term management tactic. Given that the
keto diet is restricted, those with narcolepsy who are interested in attempting
it should speak with a doctor or nutritionist about it.
Other lifestyle choices, such regular sleep patterns and
stress reduction, may aid in managing narcolepsy symptoms. But if none of these
tactics work, a doctor could advise attempting medication.
