Harvard Health Letter Should you try the keto diet? It's advertised as a weight-loss wonder, but this eating plan is actually a medical diet that comes with serious risks. The Paleo, South Beach, and Atkins diets all fit into that category. They are sometimes referred to as ketogenic or "keto" diets.
But a true ketogenic diet is different. And it's not the type of diet to try as an experiment. While it also has been tried for weight loss, only short-term results have been studied, and the results have been mixed. 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.
How does it work? The keto diet aims to force your body into using a different type of fuel. Instead of relying on sugar glucose that comes from carbohydrates such as grains, legumes, vegetables, and fruitsthe keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat.
Burning fat seems like an ideal way to lose pounds. But getting the liver to make ketone bodies is tricky: It requires that you deprive yourself of carbohydrates, fewer than 20 to 50 grams of carbs per day keep in mind that a medium-sized banana has about 27 grams of carbs.
It typically takes a few days to reach a state of ketosis. Eating too much protein can interfere with ketosis. What do you eat? Because the keto diet has such a high fat requirement, followers must eat fat at each meal. In a daily 2,calorie diet, that might look like 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, walnutsseeds, avocados, tofu, and olive oil.
But saturated fats from oils palm, coconutlard, 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, spinachcauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes.
A cup of chopped broccoli has about six carbs. Keto risks A ketogenic diet has numerous risks. Top of the list: And indeed, the keto diet is associated with an increase in "bad" LDL cholesterol, which is also linked to heart disease. Other potential keto risks include these: With so much fat to metabolize, the diet could make any existing liver conditions worse.
The kidneys help metabolize protein, and McManus says the keto diet may overload them. The current recommended intake for protein averages 46 grams per day for women, and 56 grams for men.
The keto diet is low in fibrous foods like grains and legumes.Nursing is one of the most popular careers in the country, with more than million people employed in the profession.
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