Ketogenic Diet

The KETO Diet is another diet that seems to be on everyone’s lips. There are some good sides to this diet and some not-so-good sides to this diet. Again, we are all different so there is just one solution for everyone.

What is the Keto Diet?

The keto diet is a high fat, low carb diet. It usually consists of eating about 70% fat, 25% protein and around 5% carbohydrates.

If you’re going Keto, you can expect to see meat, cheese, butter, cream, low carb veggies, nuts and seeds on the menu. What you can’t eat anymore are grains, fruit, sugar and root vegetables like potatoes and carrots.

keto diet diagram

How does the keto diet help you lose weight?

Going ‘keto’ is all about minimizing your carb intake and maximising your fat intake so your body is forced to go into a state called ‘ketosis’, where it uses your fat as a form of energy. This is because the body can no longer make glucose from its usual carbohydrate food sources (because there are no more carbs to consume) so your body resorts to using stored fat for energy instead.

When your body is in ketosis, your body has run out of glucose energy (that it normally gets from carbs), so your body starts to eat into your fat reserves for fuel, and that’s why you can lose weight quickly.

What foods do you eat on the Keto Diet?

  • Lots of meat
  • Cheese
  • Butter
  • Cream
  • Low-Carb Veggies
  • Nuts and Seeds keto food pyramid

What foods do you avoid on the Keto Diet?

  • Grains
  • Fruits
  • Sugars
  • Root Vegetables

The Good Parts about Keto

  1. You might lose weight fast
  2. You’ll feel full and satisfied
  3. You’ll benefit from healthy fats
  4. You’ll eat less sugar
  5. The diet can be quite simple to prepare

The Bad Parts about Keto

  1. You miss out on important parts of a balanced diet. For example: It’s low in fibre and plant-based healthy nutrients. This can cause some people to experience irregularity and means you miss out on essential gut healthy, satiating fibre.
  2. It’s not as easy or as flexible as it’s made out to be. Cutting out whole foods groups can make it difficult to follow. It’s hard to find meals on menus that are Carb-free. They can also be restrictive which may make people fall off the band wagon. For most people, applying the strict 70/25/5 rule to every meal is the hardest part and can prove next to impossible when dining out.
  3. You might end up eating too many unhealthy fats.
    The keto diet includes plenty of meat and saturated fats (foods we are typically told to avoid) and encourages a high intake of animal products. Animal products are high in saturated fat and animal protein and this can negatively impact our heart health.
  4. Keto is probably not a healthy long-term solution.
    When you’re in ketosis, your body is technically in a survival state. If you remain in this state for too long, your metabolism may begin to slow down. Remember, diets like these are a quick fix solution and not sustainable in the long run, and more often than not you end of putting the weight right back on once you return back to your normal regime.

Considering these risks, people who have kidney damage, individuals at risk for heart disease, pregnant or nursing women, people with type 1 diabetes, pre-existing liver or pancreatic condition and anyone who has undergone gallbladder removal shouldn’t attempt the Keto diet.

With any specialised diet, always consult your health professional.