One of the most famous diets, which is also chosen by Hollywood stars, is the Keto diet. But is it really as effective as they say about it, and what will those who decide to go on this diet have to give up? In this article, we will guide you about the keto diet and what products you need to give up on it.
What Is A Ketogenic (Keto) Diet?
“The ketogenic diet has been used in medicine for almost 100 years,” says Marcelo Campos, MD, from Harvard Health Publishing. Many use it in the treatment of drug-resistant epilepsy, especially in children, as it is a very low carb diet.
The cells of our body prefer to use blood sugar, which comes from carbohydrates, as energy fuel. In the absence of circulating sugar from food, the body gets forced to break down stored fat into molecules called ketone bodies (a process called ketosis).
Once the body reaches a state of ketosis, most cells will use ketone bodies for energy until the person starts consuming carbohydrates again. To come to ketosis, you need to consume no more than 20-50 grams of carbohydrates per day within 2-4 days. But it may vary from individual to individual and depends on different factors.
Products Not To Eat During Ketogenic Diet
As mentioned above, the ketogenic diet is a low-carb and high-fat diet. The diet is quite strict; there is a clear list of foods that you can eat and that you can’t. Since the diet excludes even natural carbohydrates and sugar, some foods that you consider healthy are also banned. Here is a list of them:
-
Alcoholic Beverages
You can drink certain types of alcohol, such as wine, during the ketosis diet. However, you need to be especially careful about the consumed amount. Experts believe that excess consumption of strong alcoholic beverages while being on a Keto diet will hamper your progress. In addition, it will prevent you from losing weight, making all your efforts ineffective.
Thus, if you are struggling with alcohol addiction, it is better to give it up before starting a keto diet. You can find help from a rehab center as there are plenty located in all cities of the US, including Las Vegas. We believe that getting help from any inpatient rehab in Las Vegas will help you overcome severe addiction. Moreover, if addiction is not severe, the Keto diet itself is helpful in reducing alcohol cravings.
-
Legumes
Beans, which include peas, lentils, beans and many other varieties, are a healthy part of many diets and a major source of protein for vegetarians. However, they cannot be consumed on a keto diet because, in addition to being high in protein and fiber, they are also rich in carbohydrates. Peanut butter is also banned because peanuts are legumes.
-
Quinoa
Surely you may know about the superpowers of quinoa, this type of grain is often positioned as a superfood. It is used in dietary diets as an alternative to white rice and pasta. But for a ketogenic diet, this product is not suitable because it is replete with carbohydrates and has a high glycemic index. According to Marcelo Campos, MD, quinoa takes a long time for the body to digest. Thus, it leads to a slow rise in blood glucose and insulin levels. And this is a significant disadvantage of the keto diet.
-
Bananas
Thanks to their potassium and magnesium content, bananas are good for the cardiovascular system. They can relieve cramps in athletes and facilitate post-workout recovery. They also promote the health of the nervous system, which is why experts are in favor of including them in the diet. However, the keto diet forbids bananas, as 100 g of the product contains about 25 g of carbohydrates.
-
Cashew And Pistachios
You can most nuts in the keto diet because they are high in fat and thus promote ketosis. However, some types of nuts are high in carbohydrates, potentially disrupting this delicate process. For this reason, pistachios and cashews are not allowed on the ketogenic diet. You can surely eat other healthy nuts but also follow the rule of moderation.
-
Energy Bars
Those who prefer eating energy bars during their workouts in the gym may be surprised that you need to abandon combining training with a keto diet. Many varieties of these bars contain vegetable oils, artificial sweeteners, and additives that can interfere with the process of making ketone bodies. You can look for healthier alternatives and replace eating energy bars with them.
-
Fruit Smoothies
Considering that on the keto diet, you have to abstain from most fruits and berries. It is not surprising that smoothies made with them are also on the banned list. Ready-made fruit mixes sold in stores may contain sugar and artificial additives, which many condemn during the keto diet.
If you make smoothies at home, you can leave them in your diet if you use natural Greek yogurt or avocado as a base. In addition, you will have to refrain from adding fruits or adding them into the drink in a minimal amount.
What Do Doctors Warn Newcomers About?
Before embarking on a keto diet, a person should be aware of its features and risks. Before you go on a ketogenic diet, you need to consult with your doctor; perhaps another tactic will be more effective in your case. If you plan to lose weight, then the keto diet deserves special attention. One meta-review showed that such a restricted diet could stimulate fat loss in overweight people for a limited time.
But when it comes to long-term adherence to the diet, then its effectiveness does not exceed that of the Mediterranean diet. But the diet of the latter is rich in a variety of nutritious foods; only potentially harmful foods are limited. Moreover, the menu is easy to follow, and it provides more health benefits.
