These biggest pros and cons of the keto diet, according to a nutritionist

These biggest pros and cons of the keto diet, according to a nutritionist

cooking mistake new girl

The keto diet is all about high-fat, low-carb consumption.
FOX

There’s nothing black and white about the keto diet. Yes, it will likely make you lose weight quickly. And yes, Halle Berry is an avid follower which automatically ups its coolness factor by about 100. But it also has the potential to introduce many fatty foods into your diet, which has some pretty unhealthy consequences.

Keto is all about high-fat, low-carb consumption, which means you’ll be eating lots of fish, meat, eggs, and dairy. Foods like potatoes, pasta, and fruits are pretty much out of the question. The logic is that your body won’t be able to draw from carbohydrates, so it will enter into a state of ketosis. That means you’ll start burning fat for energy, resulting in quick weight loss.

But how healthy is this whole process? INSIDER spoke to nutritionist Andy Bellatti about the pros and the cons of the keto diet.

Is It Even Possible To Do The Keto Diet If You’re Vegan or Vegetarian?

Is It Even Possible To Do The Keto Diet If You’re Vegan or Vegetarian?

keto vegetarian

Let’s get real for a sec: The keto diet is pretty much a godsend for meat- and cheese-lovers everywhere.

But uh, what if you don’t eat meat or fish? Or abstain from animal products altogether? Can you jump on the keto diet train if you’re vegetarian or vegan?

Turns out, that’s a hard…maybe, depending on your dietary restrictions.

“Vegetarians can definitely do the keto diet, but it’s going to be a bit harder for them than for their non-vegetarian friends,” says New York City-based dietitian Samantha Rigoli, R.D., founder of Healthy to the Core.

For vegans, it’s another story: “I wouldn’t recommend that vegans do keto at all—it’s just too restrictive, which isn’t going to be healthy in the long-term,” says Rigoli.

I’m a vegetarian who wants to try keto—what do I need to know?

EGGS, DAIRY, AND PLANT-BASED MEATS ARE KEY FOR KETO VEGETARIANS.

The goal ratio for the keto diet is always the same: 75 percent fat, 15 percent protein, and the rest from carbs. “If you’re a vegetarian, that means you’ll want to rely mostly on eggs (if you eat them) and dairy to make that happen,” says Rigoli.

But, reminder: Legumes (like beans and chickpeas) aren’t allowed on the keto diet, so you can’t get your protein from those sources.

“In addition to mostly eggs and dairy, you’ll also want to load up on plant-based meats like tempeh, tofu, and seitan, and plant-based protein powders, too,” she continues. If you are a strict vegetarian and you don’t even eat eggs, you’ll want to go for even more dairy and plant-based meats, along with protein powders.

DON’T FORGET ABOUT FATS, LIKE AVOCADOS AND NUTS.

Avocados should be a huge part or your diet too, as they are a great source of easy-to-eat fat. “For even more fat, you should also cook everything with lots and lots of olive oil and some butter and coconut oil, too,” says Rigoli.

And definitely don’t skimp on the nuts and nut butters, adds Rigoli. Macadamia nuts are especially high in fat, she points out, so stock up on those—and almond flour and almond milk are also great ways to get your fair share of nuts, too. “If you’re on keto and you’re not eating meat or fish, [nuts will] be a big source of fat for you,” she continues.

MAKE SURE TO LOAD UP ON NON-STARCHY VEGETABLES TOO.

Think: mushrooms, leafy greens, green beans, peppers, and cauliflower. “Cauliflower is especially great for keto because it’s a good carbohydrate substitute. You can make cauliflower rice, cauliflower pizza dough, and more—it’s definitely worth looking up some of those recipes,” Rigoli recommends.

Fruits, however, can be tough for keto dieters, since a lot of them are off-limits due to their high carbohydrate count. “Berries are your best bet,” advises Rigoli.

AND YOU’RE PROBABLY GOING TO NEED SUPPLEMENTS, TBH.

No matter what you eat, though, Rigoli recommends taking a supplement if you’re doing keto as a vegetarian. “You’re missing out on a lot of nutrients by eating this way—especially iron and zinc and omega-3s and vitamin D—so a supplement is a really good idea,” she says. Her advice: Take a multivitamin every day, as well as an EPA-DHA, which is a plant-based version of fish oil that delivers the same amount of omega-3s.

Will Keto Diet Help To Deal With Infertility Issues?

Will Keto Diet Help To Deal With Infertility Issues?

Are you eager to bring a new life to the earth? At this stage, understanding what to eat to increase your fertility will be confusing. Of course, the web has a lot of information to confuse you. So, the best thing you can do is to listen to your body. It is you, who should identify what works the best for you.

What makes the best diet for you?

As you look for ways to boost your fertility through diet, experts suggest the following. They suggest that nearly 5% of your calories should come from carbohydrates. Further, they suggest that you should get at least 20% of calories from protein. The rest should come from good fats. This type of diet plan will improve your fertility. Further, this diet plan will help you normalize your weight as well.

When you take foods in the ratio mentioned above, you can boost your fertility. This idea will particularly work if you have PCOS, and other fertility issues.

Have you heard about ketosis?

Ketosis is a situation when your body undergoes a normal way of processing what you ate. Your brain can use only a couple of things as energy. The first is glucose and the second is ketones. Here, the latter is made from metabolizing protein or fat into energy. This is the normal function of the human body. But, in the present days, many people have metabolic issues. These issues prevent them from losing weight in a consistent manner. It can be highly frustrating when you do everything right, but could not lose weight. Whenever you consume high carbohydrate foods, you provide your body with high energy. But, your body rightly knows that it does not need that much energy. So, it stores the excess as fat stores.

When you take keto diet, you will start monitoring your feeds. Your body will find that it needs more energy as compared to what you provide. As it does not get it from the foods, the body will search for other sources of energy. When this happens, your body will turn the stored fats into stored energy. In turn, the fat content in your body will reduce.

Ketosis is when your body has run out of stored sugar and glucose. In this case, the body will burn the fat and protein for the energy needs. A by-product of breaking down the fat in the absence of sugar is chemically called as Ketones. When you eat low carb and high fat, your body will use stored fats. It happens because of the ketosis process. Recently, it is gaining popularity as the keto diet.

Ketones are safe and they are natural. You should not confuse it with ketoacidosis. It is a deadly condition experienced by diabetes patients. It happens when their glucose levels get too high. Ketosis diet will be the ideal choice if you are a diabetic. When you lower your carb consumption, you can support the balance of insulin in your blood. This diet will help you with avoiding sugar crashes and spikes. The same rule holds if you suffer from PCOS as well. The reason for the suitability of this diet for PCOS is its effect on insulin. To reverse PCOS symptoms, this diet will support the balance of hormones and insulin.

Not just for these two issues, ketogenic diet weight loss is also the best choice. Excess weight, PCOS, and diabetes are three major causes of infertility. As they can be addressed with this diet, it will help with improving your fertility. Further, it will address your concerns to heart and gut health. Even, it is effective in addressing IBS as well. Further, it will help with skin issues like acne by balancing hormones.

What is Keto Diet?

With all these things known, you now have an overview of this diet. Yes, you are right. It is the low-carb and high-fat diet. You will have to eat low carbs and high good fat when you follow it. The perfect balance as experts say is 75% of calories from Good Fats, 20 from proteins and just 5 from Carbs. It is true that carbs are discouraged in this diet. But, they are not completely eliminated.

As a beginner, you might be wondering how to know whether you are on the right track. The signs given below will indicate that you are on the right track:

Weight loss: The initial thing you will notice is weight loss. Of course, this is the outcome you expected, isn’t? In the first week, you are likely to hit the best weight loss. It is an indication that you are following the diet rightly. But, remember that you should not compare your weight loss with others. Each body is different.

Increased energy levels: When you start the ketosis diet, you will realize that your energy levels improve. You will experience a consistent increase in the energy levels and not short bursts. Further, you will become more focused and will arrive at quick decisions. You will never feel tired. The reason is that you fuel your body with the foods that make the right sense.

Loss of hunger: As you are taking fatty foods in keto diet, you will never feel hunger.

Which foods to take and which to avoid?

Foods to Take in Keto Diet Foods Not To Take
Salads Grains
Healthy oils Alcohol
Butter, cheese, and cream Sugar
Eggs Root vegetables
Nuts and seeds Foods with less fat
Vegetables – Green is the best
Fish and meat

 

Conclusion:

Are you are planning for a healthy lifestyle? Do you wish to increase the chances of your fertility? Then, the ketosis weight loss is the first step. This diet will encourage your body to use stored fats to bring down the weight. Further, it will control your insulin and hormones as well.

You should remember that the foods you take will have a great impact on your fertility levels. Let your dream of conceiving a baby get to reality with the healthy lifestyle!

WhatsApp chat