We have been listening to “ I am on keto diet to lose weight”!
- It is a diet based on very high fat and protein sources and very low carbohydrates ( up to 20 or up to 50 grams) .
- It allows your body to use energy from what is called “Ketones”via ketosis
- Main source of foods: avocados, coconut oil, nuts, highe-fat cuts of meat.
- Studies showed that Ketogenic diet has shown to be effective for people with epilepsy!!
- Being on keto diet means you will need to cut out major energy sources: whole-grains ( bread, pasta), oats, fruits, some types of vegetables which are packed with major nutrients for our digestion and health ( e.g. Vitamin B-complex, fiber) and some dairy products.
- There are no studies which ensure sustainable and long-term benefit of ketogenic diet regarding weight loss.
- Keto diet is associated with side effects: fatigue, headaches, dizziness, increased sugar cravings, nausea, and problems with digestion!!
- Very low carb diets do not optimise athletes performance as muscles do need energy to replenish!!
- SO, We have to look at our nutrition over months not days. Remember: Its not the exclusion of the food group but the reduction of calories!!
- All food groups have their place in our eating pattern and health! I don’t recommend to put such strict rules on your way of eating!!
- Studies showed that it’s not exclusion of the “food group” but the reduction of overall calories which contribute in weight loss!!