Keto Diet : Benefits, Considerations and Recipe

The ketogenic diet, commonly known as the keto diet, is a high-fat, low-carbohydrate diet that has gained popularity in recent years. It is based on the principle of inducing a metabolic state called ketosis, in which the body burns fat for fuel instead of glucose. In a 2021 survey, eleven percent of respondents in the United States stated that they had tried the keto diet within the past 12 months. In this blog post, we will explore the basics of the keto diet, its potential benefits, some considerations for those considering trying this diet and a few recommended recipes.

How does the Keto Diet work?

The keto diet is based on the principle of drastically reducing carbohydrate intake and increasing fat consumption to induce a state of ketosis. The typical macronutrient breakdown of a keto diet is approximately 70-80% fat, 20-25% protein, and 5-10% carbohydrates. This macronutrient ratio is designed to force the body to switch from burning glucose for energy to burning fat for energy.

When carbohydrate intake is limited, the body's glycogen stores are depleted, and it turns to stored fat for fuel. This process results in the production of ketones, which the body can use as an alternative energy source. The state of ketosis is achieved when the level of ketones in the blood reaches a certain threshold.

Benefits of the Keto Diet

The keto diet has been studied for its potential benefits in several areas, including weight loss, blood sugar control, and neurological disorders. A research on "Prevention of Obesity Using Low Carbohydrate Ketogenic Diet"by Hussein M Dashti et al from Kuwait University suggested that it is safe to use ketogenic diet for a longer period of time for obesity and associated
disorders.

1. Weight Loss: The keto diet has been shown to be effective for weight loss, especially in the short term. This is because a high-fat, low-carbohydrate diet can reduce appetite and calorie intake, leading to a calorie deficit and weight loss.
2. Blood Sugar Control: The keto diet may be beneficial for people with diabetes or insulin resistance because it can lower blood sugar levels and improve insulin sensitivity.
3. Neurological Disorders: The keto diet has been studied for its potential benefits in neurological disorders such as epilepsy and Alzheimer's disease. It is thought that ketones may provide an alternative energy source for the brain, which can be beneficial in these conditions.

Considerations for the Keto Diet

While the keto diet has potential benefits, there are also some considerations to keep in mind before starting this diet.

1. Nutrient Deficiencies: Because the keto diet is very low in carbohydrates, it can be challenging to get enough fiber, vitamins, and minerals. It is important to make sure you are getting enough nutrients through a variety of high-quality, nutrient-dense foods.
2. Keto Flu: Some people may experience flu-like symptoms when starting the keto diet, including fatigue, headaches, and nausea. This is known as the "keto flu" and is thought to be caused by the body adapting to the new metabolic state.
3. Sustainability: The keto diet can be challenging to sustain long-term due to its restrictive nature. It can be difficult to eat out or socialize while on the keto diet, which can make it challenging for some people to stick with it over time.
4. Medical Considerations: It is important to talk to a healthcare provider before starting the keto diet, especially if you have a medical condition or are taking medication. The keto diet can affect blood sugar levels and may interact with certain medications.
5. A study by Dr. Iulia Iatan with the Healthy Heart Program Prevention Clinic, St. Paul’s Hospital and University of British Columbia’s Centre for Heart Lung Innovation in Vancouver, Canada found that regular consumption of a self-reported diet low in carbohydrates and high in fat was associated with increased levels of LDL cholesterol – or “bad” cholesterol – and a higher risk of heart disease.
6. There are still some unanswered questions on keto diet as suggested by The Harvard T.H. Chan School of Public Health :

• What are the long-term (one year or longer) effects of, and are there any safety issues related to, the ketogenic diet?
• Do the diet’s health benefits extend to higher risk individuals with multiple health conditions and the elderly? For which disease conditions do the benefits of the diet outweigh the risks?
• As fat is the primary energy source, is there a long-term impact on health from consuming different types of fats (saturated vs. unsaturated) included in a ketogenic diet?
• Is the high fat, moderate protein intake on a ketogenic diet safe for disease conditions that interfere with normal protein and fat metabolism, such as kidney and liver diseases?
• Is a ketogenic diet too restrictive for periods of rapid growth or requiring increased nutrients, such as during pregnancy, while breastfeeding, or during childhood/adolescent years?

Frequently Asked Question about Keto Diet

Is there any relationship between Keto Diet and Chronic fatigue?

There is limited research on the relationship between the keto diet and chronic fatigue. However, some people who follow the keto diet may experience fatigue, especially in the first few weeks of the diet when the body is adjusting to the new way of eating. This is because the body is transitioning from using carbohydrates for energy to using fat for energy, which can cause temporary fatigue, weakness, and brain fog. This is commonly referred to as the "keto flu" and typically subsides after a few weeks.

In addition, the keto diet is a very low-carbohydrate diet that restricts many foods that are important sources of energy, such as fruits, whole grains, and legumes. If these foods are not replaced with other sources of energy, such as healthy fats and proteins, it could lead to chronic fatigue over time.

It is important to consult with a healthcare provider before starting any new diet, including the keto diet, especially if you have a history of chronic fatigue or other health conditions. A healthcare provider can help you determine if the keto diet is appropriate for you and provide guidance on how to follow the diet safely and effectively.

How can I ensure I'm getting enough fiber on a keto diet?

Getting enough fiber on a keto diet can be challenging since the diet is typically low in carbohydrates, which are a primary source of fiber. However, there are several strategies you can use to ensure you're getting enough fiber on a keto diet:

1. Focus on fiber-rich low-carb vegetables: Vegetables such as broccoli, cauliflower, spinach, kale, and Brussels sprouts are low in carbs and high in fiber. Incorporating these vegetables into your meals can help boost your fiber intake.
2. Incorporate chia seeds and flaxseeds into your diet: Chia seeds and flaxseeds are low in carbs and high in fiber, making them an excellent addition to a keto diet. You can add them to smoothies, sprinkle them on salads or yogurt, or use them to make keto-friendly bread or crackers.
3. Use psyllium husk powder: Psyllium husk powder is a soluble fiber that can be added to foods such as smoothies, yogurt, or baked goods. It can also be taken as a supplement to ensure you're getting enough fiber.
4. Snack on nuts and seeds: Nuts and seeds such as almonds, walnuts, pecans, and pumpkin seeds are low in carbs and high in fiber. Snacking on these foods can help boost your fiber intake.
5. Consider taking a fiber supplement: If you're struggling to get enough fiber from food sources, consider taking a fiber supplement. Look for a supplement that contains a mix of soluble and insoluble fiber.

It's important to note that increasing your fiber intake too quickly can cause digestive discomfort such as bloating, gas, or diarrhea. To avoid this, it's best to gradually increase your fiber intake over a period of several weeks and drink plenty of water to help flush out your system. As with any dietary change, it's always a good idea to consult with a healthcare professional before making significant changes to your diet.

Keto Diet vs Mediterranean Diet: Which Is Better?

In the world of diets and nutrition, two popular options have gained a lot of attention in recent years: the ketogenic (keto) diet and the Mediterranean diet. Each offers its own unique benefits, and it's essential to understand the differences to make an informed decision about which diet is better suited to your needs and goals. In this blog, we'll explore the key features of each diet, discuss their pros and cons, and help you determine which might be the better choice for you.

The Keto Diet: A Quick Overview

The ketogenic diet, or keto for short, is a high-fat, low-carbohydrate diet designed to induce a metabolic state called ketosis. In ketosis, the body burns fat for energy instead of carbohydrates. This shift can lead to weight loss, improved mental clarity, and increased energy levels.

The typical macronutrient breakdown of the keto diet is:

- 70-75% fat

- 20-25% protein

- 5-10% carbohydrates

Some popular keto foods include:

- Fatty meats (e.g., bacon, steak, poultry with skin)

- Fish (e.g., salmon, tuna, sardines)

- Nuts and seeds

- Low-carb vegetables (e.g., spinach, kale, broccoli)

- Dairy (e.g., butter, cheese, cream)

- Healthy oils (e.g., coconut oil, olive oil, avocado oil)

The Mediterranean Diet: A Quick Overview

The Mediterranean diet is based on the traditional eating patterns of people living in countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. This diet focuses on consuming whole, minimally processed foods and emphasizes plant-based sources of nutrition with moderate amounts of lean protein. It is ranked first for “Best Diets Overall” in the 2023 Best Diets report from U.S. News & World Report.

The typical macronutrient breakdown of the Mediterranean diet is:

- 35-40% fat (primarily from unsaturated sources)

- 15-20% protein

- 40-50% carbohydrates

Some popular Mediterranean diet foods include:

- Fruits and vegetables (e.g., tomatoes, leafy greens, berries)

- Whole grains (e.g., whole wheat pasta, brown rice, whole grain bread)

- Legumes (e.g., beans, lentils, chickpeas)

- Nuts and seeds

- Fish and seafood

- Olive oil as the primary fat source

- Moderate amounts of poultry, dairy, and eggs

Comparing the Keto and Mediterranean Diets :

Pros and Cons of the Keto Diet

Pros:

1. Rapid weight loss: The keto diet often leads to quick weight loss due to reduced carbohydrate intake and increased fat burning.

2. Improved mental clarity: Many people report enhanced focus and mental clarity on a keto diet, likely due to stable blood sugar levels and the brain using ketones for fuel.

3. Appetite suppression: High-fat and protein intake can reduce hunger and help control cravings.

Cons:

1. Restrictive: The keto diet significantly limits carbohydrate intake, which can be difficult for some people to maintain long-term.

2. Nutrient deficiencies: By cutting out entire food groups, the keto diet may lead to deficiencies in certain vitamins and minerals.

3. Keto flu: Some people experience flu-like symptoms during the initial transition to ketosis, including fatigue, headaches, and irritability.

Pros and Cons of the Mediterranean Diet

Pros:

1. Heart health: The Mediterranean diet has been linked to a reduced risk of heart disease, thanks to its focus on healthy fats and whole, minimally processed foods.

2. Longevity: Research suggests that the Mediterranean diet may promote a longer life, due in part to its emphasis on plant-based nutrition and reduced consumption of red meat.

3. Easier to maintain: The Mediterranean diet is less restrictive than the keto diet, making it more sustainable and enjoyable for many people.

Cons:

1. Slower weight loss: Weight loss on the Mediterranean diet may be slower than on the keto diet, due to its higher carbohydrate content.

2. Less structured: The Mediterranean diet lacks specific macronutrient guidelines, which could make it more challenging to follow for some individuals.

Which Diet Is Better?

Ultimately, the choice between the keto and Mediterranean diets depends on your personal preferences, goals, and lifestyle. If rapid weight loss is your primary goal and you can commit to a low-carb, high-fat eating plan, the keto diet may be a better fit. However, if you're looking for a more sustainable, heart-healthy approach to eating with a focus on whole, minimally processed foods, the Mediterranean diet might be the better choice.

Before starting any new diet, it's essential to consult with a healthcare professional or registered dietitian to ensure that it's appropriate for your individual needs and to minimize the risk of nutrient deficiencies or other health complications.

Keto Diet Recipe

Keto Diet Recipe : Bacon-Wrapped Chicken Thighs with Broccoli

Ingredients:

• 2 chicken thighs
• 8 slices of bacon
• 1 tsp paprika
• 1 tsp garlic salt powder
• Salt and pepper to taste
• 1 broccolli

Preparations :

1. Remove skins and bones from chicken thighs.
2. Cut the chicken meat into several big pieces.
3. Season the chicken thighs with paprika, garlic salt powder, salt, and pepper. Leave it for 30 mins.
4. Wrap each chicken thigh with 1 slice of bacon.

Procedures :

1. Preheat the oven to 400°F.
2. Bake the wrapped chichen thighs for 25-30 minutes, or until the chicken is cooked through and the bacon is crispy.
3. While baking the chicken, prepare broccoli.
4. Wash the broccoli thoroughly. Cut it into pieces.
5. Boil a pot of hot water. Add some oil and a tsp of salt.
6. After the water boils, put the broccoli pieces in it. Let them boil for around 1 min. Remove the broccoli from the hot water. This is the secret how to keep the broccoli green and attractive.
7. Heat a pan, add some oil. Fry the broccoli for about 3 mins and add some salt as seasoning.
8. Put the broccoli on a serving dish. Add the roasted chicken thighs on top.
9. Serve hot with your other favorite keto-friendly side dish. Enjoy!

Keto Diet Recipe : Keto Cauliflower Fried Rice

Ingredients:

• 1 head of cauliflower, grated or chopped into small pieces
• 2 tbsp coconut oil
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1/4 red bell pepper, 1/4 green bell pepper, 1/4 yellow bell pepper chopped
• 2 tbsp soy sauce
• 1 tsp sesame oil
• 2 eggs, beaten
• Salt and pepper to taste

Procedures:

1. Heat the coconut oil in a large skillet over medium-high heat.
2. Add the onion and garlic and cook until fragrant, about 2-3 minutes.
3. Add the bell pepper and cook for an additional 2-3 minutes.
4. Add the grated cauliflower to the skillet and cook for 5-7 minutes, or until tender.
5. Add the soy sauce , sesame oil, and beaten eggs to the skillet and stir to combine.
6. Cook for an additional 2-3 minutes, or until the eggs are cooked through.
7. Season with salt and pepper to taste.
8. Serve hot, enjoy!

Conclusion

The keto diet is a high-fat, low-carbohydrate diet that has gained popularity in recent years. It has potential benefits for weight loss, blood sugar control, and neurological disorders, but there are also some considerations to keep in mind. It is important to talk to a healthcare provider before starting the keto diet and to make sure you are getting enough nutrients through a variety of high-quality, nutrient-dense foods.

Diet is only a part of maintaining a healthy body, and other aspects need to be coordinated for good results. Please refer to my other blog post "Health Matters : 4 Essentials for Good Health"to learn how to maintain good health.