Since carbohydrates are often held responsible for fluctuations in blood sugar and insulin levels,
switching our energy source away from carbs and toward fats appears to level off these blood sugar spikes and dips.
For a host of complex reasons, the keto diet can also lead to a form of efficient weigh loss with few risks or unhealthy compromises.
And according to some studies, following the keto diet may reduce the likelihood of diabetes.
One of the complex effects of elevating fat and reducing carbohydrate intake can be a reduction in hunger,
so while the body burns energy and processes fat,
we feel less inclined to add more calories to the mix than we need.
Does it actually work?
The keto diet may certainly work for you, depending on your goals.
Most patients who follow one of the four standard versions of the diet,
or four paths that can push the body toward ketosis, lose weight quickly and steadily.
And any form of weight loss that diminishes obesity can help stabilize insulin and prevent diabetes.
But if you adopt this plan, do so carefully.
Make a commitment and talk to a clinical expert before you begin.
If you have a health condition, your doctor can help you decide if this move is smart for you.
What can I eat?
When you adopt the keto diet, you’ll move forward by avoiding foods high in carbs and simple sugars,
including: soda, cake, ice cream, candy, bread, pasta and starches.
You’ll also give up most fruit, beans, root vegetables, alcohol,
and anything that says “diet” or “sugar-free” on the label,
since processed foods and sugar substitutes can undermine your results.
Turn toward high-fat, high-protein foods, including: eggs, meat, butter and cream, nuts, cheese,
and veggies with minimal simple sugars, like tomatoes and peppers.
You may want to start an average day with a breakfast of eggs,
followed by a lunch of green salad with a handful of nuts.
Dinner can be anything from a porkchop to a chicken breast with veggies, or meatballs with no spaghetti.
Are there any risks?
You’ll need to maintain the diet for a while, since the early stages of the body’s adjustment can be difficult.
During the first few weeks, some patients experience nausea, stomachaches, low energy and sleep problems.
Of course you’ll want to talk to your doctor or clinician if these side effects become unmanageable,
but if you make it through the adjustment phase, you’ll begin to see meaningful results in about a month.
Are you ready to try the keto diet? Contact our office for a consultation and let us provide the coaching and guidance you need to get on track and stay on track to healthy, effective weight loss.