The Keto Diet

Author: Greg Yau

If I were to name the most popular diet in the United States, I would say it is the Keto Diet without any doubt.

To put it in simple numbers, the typical keto diet requires at least 70 percent of calories in your diet from fat, around 20 percent from protein, and less than 10 percent from carbs. It is obviously a low carb, high fat diet, and it aims to, through fat metabolism, help the body enter a state of ketosis, where the body primarily uses ketones converted from fat for energy (1). To enter ketosis, an average adult should limit their daily carb consumption to around 20-50 grams per day, while moderating protein consumption (as protein can also be converted into glucose if consumed in high amounts) (2).

According to the National Lipid Association, during the first 2-6 months, evidence has shown that a low-carb diet can help lose more weight than a high-carb, low-fat diet (3). However, according to Carol F. Kirkpatrick, director of Idaho State University's Wellness Center, that advantage generally fades after 12 months, as that is when the keto diet seems to help lose weight at the same rate as the high-carb, low-fat diet.

Moreover, a high-fat diet generally provides a more satiating effect, helping you get through the diet with much more considerable ease. Some other benefits of keto may include decreased risk of heart disease, cancer, Parkinson's disease, and Alzheimer's disease.

With all those benefits listed, keto generally seems like a beneficial and efficient diet, at least for the first 6 months. However, as with all diets, it all comes down to your personal goals, preferences, and determination.


Recommended foods to include: Seafood, cheese, avocados, eggs, coconut oil, plain greek yogurt, unprocessed meats, cottage cheese, etc.

Foods to avoid: Rice, corn, oatmeal, quinoa, bananas, grapes, barley, etc.


References:

(1) https://www.nytimes.com/2020/01/02/style/self-care/keto-diet-explained-benefits.html#:~:text=The%20goal%20of%20the%20ketogenic,ketones%20to%20fuel%20the%20body.

(2) https://www.healthline.com/nutrition/ketogenic-diet-101#ketosis

(3) https://www.lipidjournal.com/article/S1933-2874(19)30267-3/pdf


Visual(s) Used:

https://scitechdaily.com/yale-researchers-find-keto-diet-can-be-healthful-or-harmful-depending-on-the-timing/

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