Should you go keto?

We, as registered dietitian nutritionists, are always keeping our eyes open for the latest trends in the nutrition world. We’ve been seeing the keto (aka ketogenic) diet pop up more and more.

If you are considering the keto diet, it is advisable to speak with your doctor first, as the diet may not be right for everyone. That being said, many people do report fantastic results while following the keto diet. A few of our guy friends who said they would never go on a diet may be tempted to try this high fat and protein diet. We think it’s time to share our thoughts on the keto diet, including the pros and cons!

What is the keto diet, and why is everyone suddenly going into “ketosis”?:

The keto diet is a low carb diet where your body produces ketones to be used as energy instead of using carbohydrates for energy. Eating a diet that contains more carbs than a low-carb diet will cause your body to use carbs for energy, and to store fat to be used for other purposes such as carrying fat-soluble nutrients and cell membrane.

If you reduce the number of carbs you consume, your body will no longer be able to use them for energy. This will cause your body to enter a state called ketosis, in which it will begin to burn fat for energy instead.

A keto diet is designed to help your body enter ketosis, which some research suggests may support weight loss, lower blood sugar, improve insulin sensitivity in people with diabetes, and enhance cognitive function. People are interested in this diet because they think it will help them lose weight. The research on whether going into ketosis causes long-term weight loss is conflicting, but many people do lose weight on this diet simply because it cuts out a large amount of foods – most carbs! – and because they are eating more whole foods and less packaged and processed foods.

If you cut out certain foods that you tend to overeat, you will likely see a decrease in weight. Another thing to consider is whether or not the diet is sustainable and/ or healthy.

You would need to consume approximately 70% of your calories from fat, 20% from protein, and 5% from carbohydrates every day in order for your body to remain in ketosis.

If you want to maintain the health benefits associated with a keto diet, you need to be consistent with the fat/protein/carb ratio.

How can I avoid overeating while on the Keto diet?

No matter what diet you are on, planning ahead is important for being healthy. Even though the keto diet eliminates many healthy foods, it is still important to plan your meals.

If you want to be in ketosis, you have to limit your carbohydrates. You can’t just have fruit when you’re hungry. You should pick a start date for your diet and make sure you have the right food in your pantry and fridge.

In order to have a healthy diet, you should select foods such as eggs, avocados, plain Greek yogurt, low-carbohydrate vegetables, salmon, mackerel, anchovies, pumpkin seeds, cashew nuts, and macadamia nuts. Before you start a diet, it is best to speak with a registered dietitian to get help with planning. It can be difficult to do it alone.

Plus, you may want help tracking your diet to make sure you are reaching the ideal ratio of protein, carbs and fat for the keto diet. 70% of your calories should come from healthy fats, 20% from protein, and 5-10% from carbs.

But what about healthy fiber? Are fruits & veggies out?

Fiber is important in any diet for maintaining regularity, gut health, and preventing disease. It can be challenging to consume the recommended 25 grams of fiber per day while following a keto diet, as these diets involve removing whole food groups that are high in fiber, such as fruits, vegetables, beans, and whole grains. If you are trying to get more fiber in your diet, you should eat more nuts, avocados, non-starchy vegetables, herbs, and spices. You can also eat berries, as long as they fit within your carbohydrate limit.

Fruits are very controversial among keto followers. Most fruits are not recommended to eat on the ketogenic diet because they are high in carbs, but small amounts of berries are okay to eat because they are lower in carbs than other fruit and high in fiber. Raspberries and blackberries are a good source of fiber and they’re packed with antioxidants that help to reduce inflammation.

Non-starchy vegetables are generally low in calories and carbs, so choosing them while also paying attention to the grams of carbs can help you stay within the guidelines for keeping carbohydrate levels down.

Veggies with a low number of carbs per cup (such as spinach) can be compared to those with a high number of carbs per cup. The following vegetables are generally recommended: leafy greens, most green vegetables, cruciferous vegetables like broccoli and cauliflower, kale, peppers, asparagus, fresh herbs and spices, tomatoes, onions, celery, zucchini, Swiss chard, and cabbage.

What kinds of fat should I eat on the keto diet?

Avocados! Avocados are a good source of monounsaturated fats, which are heart-healthy. They’re also packed with vitamins and minerals. Seeds and nuts that are higher in fat are also good choices – like pumpkin seeds, macadamia nuts, walnuts, and cashews. Eating salmon, mackerel, sardines, and anchovies is good for your heart and can help fight inflammation. These fish are rich in omega-3s, which are important for maintaining a healthy balance in your body. Olive oil is also a heart-healthy oil to use.

What can you eat on the keto diet?

To understand what foods to eat and avoid on the keto diet, you need to consider three key nutrients: fat, protein, and carbohydrates.

In order to follow a ketogenic diet, you will need to make sure that you are getting the majority of your calories from fat sources. This typically means that fat should make up 60 to 80 percent of your total daily caloric intake. Protein intake comprises approximately 20 percent of the total, while carbs account for the other 10 percent. Some people who advocate for a ketogenic diet suggest that you consume 20-30 grams of carbs per day to maintain ketosis. This is the equivalent of half a medium bagel.

Yes, that all. Half a medium bagel.

And don’t forget that carbs are found in more than just processed foods; for example, a cup of chopped broccoli has 6 grams of carbs, a cup of chopped carrots has 12 grams, and a cup of Brussels sprouts has 8 grams. This means that if you eat the recommended five servings of vegetables per day, you will likely reach your maximum carb allowance.

If you’re thinking this sounds a lot like the Atkins Diet from the 1990s, you’re not far off, but there are some key differences. “Ketogenic diets tend to be more severe in terms of carb restriction, and they have a more moderate protein restriction,” says Spencer Nadolsky, D.O., author of The Fat Loss Prescription.

There are not many food options on a ketogenic diet other than bacon. Carb-heavy vegetables like potatoes, corn, and squash aren’t ideal for people watching their carb intake. Same with most fruits. Milk, beans, rice, pasta, bread: nope.

In order to stay as healthy as possible, those following a keto diet should make sure to eat plenty of low-carb vegetables, such as red bell pepper, kale, and cauliflower. These vegetables are packed with essential micronutrients (vitamins and minerals), as well as fiber, which has been linked to a lower risk of heart disease, diabetes, and cancer.

If you want to stay in ketosis, you can’t have any juices, sodas, or alcohol.

How does the ketogenic diet work? A typical day’s eating may look like this:

Sample keto meal plan

• Breakfast: 4 eggs, 1/2 avocado, 1 to 2 Tbsp olive oil
• Lunch: 4 oz baked salmon with 1 Tbsp olive oil, 1/2 bunch asparagus with 1 to 2 Tbsp butter
• Dinner: Rib-eye steak, 2 cups spinach with coconut oil, 2 oz macadamia nuts

The Centers for Disease Control and Prevention has found that the majority of men consume almost half of their daily caloric intake from carbohydrates. This is not a negative occurrence but is actually normal based on what the Dietary Guidelines for Americans suggests for maintaining optimal health.

The ketogenic diet has some benefits that are worth mentioning. We will discuss those benefits later.

How do you know if you’re in ketosis?

It’s difficult to achieve ketosis, according to Melanie Boehmer, a registered dietitian at Lenox Hill Hospital.

At times, individuals try unsuccessfully to stick to a low-carbohydrate diet without reducing their carbohydrate intake enough, explains Boehmer. To maintain the ketogenic state, she recommends eating no more than 20 to 30 grams of carbohydrates per day.

You can’t eat an unlimited amount of meat on this diet. Consuming too much protein will also decrease ketone levels.

If you want to stay in ketosis, you should avoid cheat days and drinking alcohol.

You can buy a test that will tell you if you are in ketosis. Although they’re not always precise, Ginger Hultin, M.S., R.D.N., spokesperson for the Academy of Nutrition and Dietetics, warns against them.

While speaking to Men’s Health, she said that you can buy testing strips to test your urine, but sometimes they give false readings depending on things like how hydrated you are.

So, in short, it’s kind of tough to tell. If you want to lose weight, you need to follow your diet plan and hope the scale shows a lower number.

What are the benefits of the keto diet?

Well, you can lose weight on keto. Maintaining a healthy weight can help prevent and reduce symptoms related to heart disease, diabetes, and many other difficult conditions.

When asked about weight loss, Dr. Konstantinos Spaniolas said that there is no doubt that ketosis is effective in the short term.

According to what many men have told Men’s Health, the keto diet has been helpful in losing large amounts of weight. Spaniolas believes that keto can help people lose weight by reducing their cravings.

Although some studies indicate that the keto diet may help to lower blood sugar levels for people with type 2 diabetes, there is not yet enough long-term research to confirm whether or not the keto diet is a safe and effective option for people with diabetes.

Side note: Although the keto diet can help reduce seizures in children with epilepsy, there is no evidence that it can help other brain disorders or improve mental cognition, according to Harvard Health Publishing.

A keto diet can help you lose weight in the short term, which may reduce your risk of disease. However, the diet does not have a direct effect on disease. But what about in the long term?

Do ketone supplements work?

No.

It’s possible to raise your ketone levels by taking supplements, but Volek says that without the low-carb diet to go along with it, there’s no real benefit.

Don’t trust trainers who say that you can go into ketosis quickly just by taking a pill, powder, or potion, without changing your diet.

Is the ketogenic diet for you?

The best diet is the one that you can stick to. Volek has been following an ultra-low-carb diet for 20 years and it has been working for him.

If you are not able to be committed to it, then it is not likely to happen.

“This is the problem I have with all of these fad diets,” registered dietitian Andy Yurechko, M.S., R.D., of Augusta University Medical Center in Georgia, previously told Men’s Health. “A healthier type of diet is something you can do every day of your life.”

The diet is most successful for people who are very careful about tracking their carbohydrate intake. It is not recommended that people who are athletes or who often go to the gym do the keto diet for an extended period of time.

Harpst claims that there is no research to support any benefits of keto for athletic performance. Studies are still demonstrating that working out while following a low-carb diet decreases performance, stamina, and mental function.

Carbohydrate restriction can also lead to a decrease in muscle strength because carbohydrates are the preferred energy source for muscles during workouts. Additionally, muscle synthesis ( repair and growth) requires both protein and carbohydrates.