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Keto Diet A Complete List of What to Eat and Avoid, Plus a 7 Day Sample Menu Looking to lose weight? Keto is one of the biggt diet fads out there today. But first, lea.rn what you can and cant eat with this comprehensive food list and meal plan. Be tips Easy Keto Plan Diet for Beginners – How to lose 3 pounds a week If youre looking to get a jump start on your health and fitness goals this year, you may be thinking about trying the ketogenic diet. Maybe youve heard the phrase before — its a huge diet buzzword — but arent sure what it means. Heres a primer The ketogenic diet is an eating plan that drives your body into ketosis, a state where the body uses fa.t as a primary fuel source instead of carbohydrates, says Stacey Mattinson, RDN, who is based in Austin, Texas. When youre eating the foods that get you there more on that in a minute, your body can enter a state of ketosis in one to three days, she adds. During the diet, the majority of calories you co.nsume come from fa.t, with a little protein and very little carbohydrates. Ketosis also happens if you eat a very low calorie diet — think doctor supervised, only when medically recommended diets of 600 to 800 total calories. Benefits and Risks of the Diet That Beginners Need to Know Before you dive in, its key to know the possible benefits and risks of keto. There are three instances where theres research to back up a ketogenic diet, including to help co.ntrol type 2 diabetes, as part of epilepsy treatment, or for weight loss, says Mattinson. In terms of diabetes, there is some promising research showing that the ketogenic diet may improve glycemic co.ntrol. It may cause a reduction in A1C — a key tt for diabetes that measures a persons average blood sugar co.ntrol over two to three months — something that may help you reduce medition use, she says. But for people with diabetes, one big coern is youre eating a lot of fa.t on keto, and that fa.t may be saturated, which is unhealthy when eaten in excess. The much higher total fa.t intake is also a challenge among keto beginners. Because people with type 2 diabetes are at an increased risk for cardiovascular disease, theres a specific coern that the saturated fa.t in the diet may drive up LDL, or bad, cholterol levels, and further increase the odds of heart problems. If you have type 2 diabetes, talk to your doctor before attempting a ketogenic diet. They may recommend a different weight loss diet for you, like a reduced calorie diet, to manage diabetes. Those with epilepsy should also co.nsult their doctor before using this as part of their treatment plan. In terms of weight loss, you may be interted in trying the ketogenic diet because youve heard that it can make a big impact right away. And thats true. Ketogenic diets will cause you to lose weight within the first week, says Mattinson. She explains that your body will first use up all of its glycogen stores the storage form of carbohydrate. With depleted glycogen, youll drop water weight. While it can be motivating to see the number on the scale go down often dramatically, do keep in mind that most of this is water loss initially. But the keto diet can be effective over time. One review suggted the keto diet can spur fa.t loss in obese people when used for a couple of weeks and up to one year. 1 A meta analysis noted that one reason for weight loss is likely that keto diets suppress hunger. 2 One downside to a ketogenic diet for weight loss is the difficulty maintaining it. Studies show that weight loss results from being on a low carb diet for more than 12 months tend to be the same as being on a normal, healthy diet, says Mattinson. While you may be eating more satiating fa.ts like peanut butter, regular butter, or avocado, youre also way more limited in whats allowed on the diet, which can make everyday situations, like eating dinner with family or going out with friends, far more difficult. Because people often find it tough to sustain, its easy to rely on it as a short term diet rather than a long term liftyle. Before starting, ask yourself what is really realistic for you, Mattinson suggts. Then get your doctors okay. You may also wor.k with a local registered dietitian nutritionist to limit potential nutrient deficiencies and talk about vitamin supplementation, as you wont be eating whole grains, dairy, or fruit, and will eliminate many veggies. A diet that eliminates entire food groups is a red flag to me. This isnt something to take lightly or dive into headfirst with no medical supervision, she says.
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