by Yasmin Nolasco

“Is the Keto diet effective for weight loss and is it healthy?”

I hear these questions often and often most people are not familiar with the details of this diet. Did you know that the keto diet was created for patients who suffer from epilepsy and Alzheimer’s? The diet is focused on high fat and protein. The reason why the diet is actually effective for weight loss is that it is focused on low carbohydrates and sugars. The truth is that we can all benefit from a diet that is low in carbs.

So what exactly is the Keto diet? The keto diet consists of eating a diet that is very high in fats and low carbs so that your body goes into ketosis. The daily calorie intake for fat intake is 70-80%, 5-10% carbohydrate, and 10-20% protein.

But what are the risks? The risks that come from putting your body into ketosis are that it could cause low blood pressure, kidney stones, constipation, nutrient deficiencies, and an increased risk of heart disease. A diet high in animal fats can cause high cholesterol. If you already have a gallbladder or kidney condition this diet can be harmful to your health.

The benefits of this diet is that it’s low in sugar and carbs, however eating a high animal fat diet is very sustainable for heart health. Consider a lifestyle where you eat balanced meals while low carbs and sugar. As sugar causes inflammation in the body which also leads to various diseases. Here are some of the healthiest foods you can include as part of the Keto diet:

Seafood, meat, poultry, eggs, fresh cheeses like mozzarella, yogurt, berries, nuts, plant based milks, peppers, squash avocados, and a long list of vegetables:

  • leafy greens
  • broccoli
  • cabbage
  • cauliflower
  • asparagus
  • broccoli
  • cabbage
  • cauliflower
  • mushrooms
  • cucumber
  • green beans
  • eggplant
  • tomatoes
  • spaghetti squash
  • jicama
  • radishes
  • turnips
  • Brussels sprouts
  • celery
  • okra

For more nutrition advice, you can book a consultation or call our office at 240-766-4552

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