Should you try the keto diet ? | Does Keto really Work?

You try the keto diet ?

It is advertised as a weight loss wonder, but this eating plan is actually a medical regimen that comes with serious risks.

Should you try the keto diet ? | Does Keto really Work?

In the world of weight loss diets, low carbohydrate, high protein eating plans often receive attention. The Paleo & South Beach, and Atkins diets all fit in that category. They are sometimes called ketogenic or "keto" diets.

But a true ketogenic diet is different. Unlike other low-carb diets, which focus on protein, a keto plan focuses on fat, which supplies 90% of your daily calories. And this is not the type of diet to try as an experiment.

"The keto diet is primarily use to help reduce frequency of epileptic seizures in childrens. While it has also been tried for weight loss, only short-term results have been studied, and results have been mixed. We have no idea what that is. It works long term, nor is it safe, "registered dietetic director of the nutrition department at Harvard-affiliated Brigham and Women's Hospital Z warned Kathy Makmans.

how does it work?

The purpose of the keto diet is to force your body to use a different type of fuel. Instead of relying on sugar , which comes from carbohydrates , the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat.

Burning fat is an ideal way to lose pounds. But it is difficult to get a liver to make a ketone body:

·         This requires that you deprive yourself of carbohydrates, 20 to 50 grams of carbs per day are low (keep in mind that a medium-sized banana has about 27 grams of carbs).

·         It usually takes a few days to reach the state of ketosis.

·         Eating can interfere with ketosis.

what do you eat?

Because keto diet requires so much fat, followers should consume fat at every meal. In a daily 2,000-calorie diet, that can look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact ratio depends on your special needs.

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

Protein is part of the keto diet, but it generally does not discriminate between high protein foods and protein sources high in saturated fats such as beef, pork and bacon.

What about fruits and vegetables? All fruits are rich in carbs, but in small portions you may have some fruits (usually berries). Vegetables (also rich in carbs) are limited to leafy greens (like bananas, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squash. A cup of chopped broccoli has about six carb.

keto diet

Keto risk

A ketogenic diet carries many risks. Top of the list: It is high in saturated fat. McManus recommends that you keep saturated fat no more than 7% of your daily calories due to the link to heart disease. And in fact, the keto diet is associated with an increase in "bad" LDL cholesterol, which is also associated with heart disease.

Other potential Keto risks include:

nutritional deficiencies. "If you're not eating a wide variety of vegetables, fruits, and grains, you may be at risk for micronutrient deficiencies, including selenium, magnesium, phosphorus, and vitamins B and C," McManus says.

Liver problems. With too much fat to metabolize, diet can make any existing liver condition worse.

kidney problems. The kidneys help metabolize proteins, and McMann says that the keto diet can overload them. (recommended intake for protein averages 56 grams for men and 46 grams per day for women  ).

Constipation. The keto diet is low in fibrous foods such as grains and legumes.

Those risks add up - so make sure you talk to a doctor and a registered dietitian before attempting a ketogenic diet.

What about other diets?

Popular low-carb diets  modify a true keto diet. But they come with equal risk if you overdo it on fat and protein and spill carbs. So why do people follow the diet? "They're everywhere, and people hear that they work," McManus says. Theories about the success of short-term low-carb diets include reduced appetite because fat burns slower than carbs. "But then, we don't know about the long term," she says. "And eating a restrictive diet, no matter what the plan is, is difficult to maintain. Once you resume the normal diet, the weight will regain."