Which Type Of The Keto Diet Is Right For You
If youre already trying a keto diet or are interested in starting one, you may be wondering which version is for you. That depends on a few factors, including your goals, activity level, and health history.
Here, dive into six of the most popular types of the ketogenic diet. Kizer says to keep in mind that while there are many studies involving ketosis, these variations of the diet have not yet been researched.
Important Points About This Meal Plan
Disclaimer: every effort has been taken to make these meal plans as accurate as possible, but there will be some variation in nutritional values. Speak to a dietitian or your diabetes healthcare team if you have questions about your individual dietary needs.
Availability Of Data And Materials
The datasets used and analyzed during the current study are available from the corresponding author on reasonable request. The blood samples are stored at the center laboratory of Erbil until the end of the study then the specimen containers were discarded into special disinfectant-filled containers.
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Low Carbs Are Not Better For Fat Loss
The logic seems so clear and appealing: High carbs lead to insulin which leads to fat storage. Low carbs keep insulin low, which should get you effortlessly lean while you enjoy chicken wings, salmon, eggs, and butter.
Indeed, many people who try low-carb dieting are initially pleased by an immediate weight loss which is mostly water and glycogen. So, in the short term, it seems like low-carb diets are superior.
But does long-term evidence support low-carb dieting?
Research says no. Over the long haul, any differences between low-carb and other diets even out.
Replace Your Sandwich For Lunch
Take out all the ingredients that are in the sandwich, avoid the bread and you will have a low-carb lunch.
- Roll deli meats in a salad leaf. Add mustard, a little cheese, a pickle, or other ingredients of your choice. Add vegetables of your choice, carrots, celery, pepper slices, etc.
- Put some chicken or shrimp in the salad and avoid the bread. Use your fork and eat vegetables at the same time.
- A low carbohydrate pizza could be your lunch one day and your lunch the next day.
Drink, you know it now, water. Can an iced tea or a light soda every now and then ruin your diet? No.
But make a habit of drinking water during your meals .
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The Standard Keto Diet Is The Most Common Version
How It Works This is the most common approach to keto and involves sourcing 75 percent of calories from fat, 20 percent from protein, and 5 percent from carbs. That means limiting carb intake to about 20 to 30 grams of carbs per day, Shapiro says. Its important to note that while this is the keto diet that most people follow, its not the original, or therapeutic, version of keto that an article in Canadian Family Physician showed can help children with epilepsy. That diet consists of slightly different percentages: 80 percent of calories from fat, 15 percent from protein, and 5 percent from carbs.
Who It’s Best For People looking to accelerate their weight loss and tap into the other reported health benefits
Risks to Note Kizer says there are a few groups who should not follow the standard version of keto : pregnant women, people with diabetes , and those with a history of kidney stones. She notes that ketosis may result in bad breath, dizziness, constipation, and low energy levels for the first few weeks.
More concerning, drastic weight changes, from keto or otherwise, can increase your risk of mortality, says Kizer. Weight cycling, also called yo-yo dieting, may put particular strain on the heart, suggested a study published in February 2015 in Obesity Reviews.
What To Eat On A Low Carb Diet Plan
A low carb diet can be a powerful tool for treatment of excess weight. In addition to helping with weight reduction, a low carb diet can be helpful in treating conditions such as diabetes and sleep apnea. A low carb diet is typically defined as a diet containing less than 100 grams/day of carbohydrates. A low carbohydrate ketogenic diet reduces carbohydrate intake to 20-50 grams/day. Carbohydrates can be difficult to avoid due to the overabundance of carbohydrates in our food supply. However, with proper planning, knowing what to eat on a low carb diet can be simple. Additionally, many fast food restaurants now offer low carb options or modifications to their traditional food options.
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Getting Your Healthy Fats In
Fats get a bad rap because of their association with heart disease, high cholesterol and other health problems. Not all fats are bad, though â certain fats are actually essential for your body’s good health.
Monounsaturated and polyunsaturated fats are considered to be healthy fats. These fats are found in foods like avocados, eggs, nuts, vegetable oils and seafood. Saturated and trans fats are unhealthy fats that should be eaten in moderation and are found in fatty meats, high-fat dairy products, fried foods and baked goods.
The American Heart Association recommends getting no more than 13 grams of saturated fat per day for the average person on a 2,000-calorie diet and eliminating intake of trans fat altogether, if possible.
Most people eating a 2,000-calorie diet should get about 65 grams of fat per day, according to the FDA. This amount includes healthy fats, like omega-3, omega-6 and omega-9 fatty acids, as well as unhealthy fats, like saturated and trans fat.
If you’re trying out a lower-fat diet, you should aim to reduce your saturated fat and make sure to focus on eating monounsaturated and polyunsaturated fats. It’s possible to get as little as 6 percent of your daily calories from fat, but people who do this usually eat a diet that’s rich in carbohydrates to get enough calories each day.
Read more:8 Unconventional Protein Sources and Tips to Add More Protein to Your Diet
Have Breakfast Is Rich In Protein
If you have nothing against bacon and eggs for breakfast, youre in luck.
- Your standard daily breakfast could consist of a poached or fried egg with bacon or sausage if you wish.
- To add a little variety, prepare omelets with different vegetables , meats, and a little cheese.
- You can also try making low-carb muffins for blueberries or zucchini.
- Drink some water and some coffee or tea if you need caffeine in the morning.
- Low Carb Low Fat Diet
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Finding A Sustainable Level Of Consumption
At the start of the study, members of each group were instructed to follow a specific diet for the first two months. People in the low-carb group were told to consume only 20 grams of carbs a dayâwhich is low enough to meet the standard for most interpretations of ketogenic dieting. The low-fat group, on the other hand, consumed only 20 grams of fat per day. After the two months, people in the low-carb group were told to add more carbs back into their diet until they felt they could maintain the diet at that level. The low-fat group was instructed to do the same thing with their fat intake.
Crucially, the researchers never told the participants how many calories they could have every day. They just told them to “maximize vegetable intake…minimize intake of added sugars, refined flours, and trans fats and…focus on whole foods that were minimally processed, nutrient-dense, and prepared at home whenever possible.”
How Many Carbohydrates Can You Eat In A Ketogenic Diet
A ketogenic diet is considered a high-fat, low-carbohydrate diet. Low intake of carbohydrates causes the body to burn fat instead of carbohydrates to provide energy. In a typical ketogenic diet, carbohydrate consumption is limited to less than 50 grams per day. Daily dietary macronutrients in a ketogenic diet generally consist of 5-10 percent carbohydrates, 70-80 percent fats, and 10-20 percent proteins.
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Study Design And Study Population
A Randomized multi-stage cluster sampling survey of the houses of Erbil city was used to determine the prevalence of MetS in Erbil city. Seven hundred healthy apparent adults were surveyed in the 12 population clusters in Erbil city. A non-randomized clinical trial conducted over 6months, between with outcome assessments at baseline, after 3months and after 6months of intervention. Out of 289 obese adult participants who met the inclusion criteria to participate in the trial, only 94 of them completed the 6months of intervention . They were non-randomly assigned to two groups, the LCD and LFD group. All participants completed comprehensive medical examination and routine blood tests at baseline, after 3months and after 6months of intervention.
The trial was retrospectively registered at the US National Institutes of Health in 23/12/2020 with the registration number: NCT04681924.
A modified questionnaire of world health organization STEPwise approach to Surveillance of noncommunicable diseases was used in this study. The modified questionnaire included 25 questions on socio-demographic , anthropometric measurements and biochemical measurements .
According to the NCEP ATP III guidelines, in the current study, the participants are diagnosed as having Metabolic Syndrome if they possess three or more of the following criteria illustrated in .
Table 1 The ATP III components and criteria of diagnosing metabolic syndrome
Zucchini Spaghetti Fried Eggs
Nutrition: 213 calories, 16 g fat , 90 mg sodium, 8 g carbs, 3 g fiber, 4 g sugar, 11 g protein
Zoodles don’t have to be limited to lunch and dinner. They’ve earned a spot on your breakfast menu too. And don’t even think about ditching the yolks. Research at Wake Forest University reviewed more than 30 egg studies and found no link between egg consumption and heart disease. In fact, a study in the journal Metabolism found that eating whole egg could improve lipoprotein profiles and insulin sensitivity.
Get the recipe fromInspiralized.
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How Many Carbohydrates Should You Be Eating For Weight Loss
There is not one set guideline for the exact number of carbs or carbohydrates a person should eat to help lose weight. What may work for one person will not work for others. An individuals carbohydrate intake depends on several different factors: age, gender, physical activity, body composition, metabolic rate. Physically active individuals can tolerate more carbohydrates than those that are sedentary. Most individuals who remove processed or refined carbs out of their diet will notice a healthy change in their weight. It is recommended that individuals eat a moderate amount of carbohydrates, roughly 100-150 grams a day. Talking to a certified obesity medicine practitioner about appropriate diet and weight loss is one of the most effective ways to set up an individualized plan.
Baked Salmon With Creamy Avocado Sauce
Nutrition: 257 calories, 16.8 g fat , 54 mg sodium, 5.3 g carbs, 3.5 g fiber, < 1 g sugar, 23.1 g protein
Wild salmon is the Beyonce of proteins. Packed with metabolism-boosting omega-3s and protein, a nutrient that increases post-meal calorie burn by as much as 35 percent, it’s forever stealing the spotlight.
Get the recipe fromCreme de la Crumb.
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What This Means For You
Sometimes, we get so caught up in fad diets that we forget to look at the evidence. But fad diets are mostly bad diets.
For many years, we thought the secret to maintaining our weight was to eat lots of carbs and reduce our fat intake. Just think of the old Food Guide Pyramid with grains at the bottom and oils at the top.
Low-fat, high-carb didnt work for most of us. People felt deprived and hungry they cheated with fat-free, high-sugar treats and they ended up eating a lot of rice cakes.
Then the pendulum swung, people hopped on the low carb, high fat bandwagon, and it was party time with almond butter, bacon, and heavy cream.
Unfortunately for most of us, low carb doesnt work so well, either.
Keto Isnt Without Its Drawbacks Health
But not everyones a fan. For most people, going keto means jumping on the diet-of-the-moment bandwagon, says Jackie Newgent, RDN, a culinary nutritionist in New York City and the author of The All-Natural Diabetes Cookbook. For most, its a fad diet that will offer temporary results. That runs counter to Newgents usual advice to find an eating plan you can follow for a lifetime. She also worries that reducing carbs as much as the original keto diet calls for will cut out nutrient-rich foods, like whole grains, certain veggies, and fruits.
What The Research Shows About Low Carbohydrate/ketogenic Diets & Sports Performance
Scientists are getting similar results from their research, comparable to mine, and the athletes listed above. There are two recently published studies worth mentioning in this article. After reading youll know exactly how a high fat diet, and minimal amounts of carbs can enhance your performance, in the gym, and on the court.
Youll also learn just how much fat you can lose , and muscle you can add to your body eating this way.
Study 1 Does A Low Carb Diet Affect Intense Workouts?
Whether you do Crossfit or any similar high intensity workouts, results from a recent study show that cutting carbs out of your diet and eating more fat wont hurt your workouts and fitness. In this study, elite gymnastic dancers followed a 30 day low carbohydrate diet. Their diet consisted of meat, fish, olive oil, vegetables. Before and after 4 weeks of low carb eating the women being studied performed a variety of exercise tests. They included . The gymnasts, firstly, followed a high carb diet. Those results were tested. They then followed a ketogenic diet and tested the effects.The outcome from the study shows that the gymnasts, in both cases, increased their intensity at which they could train.
Study 2 Can You Lose Fat And Build Muscle Eating Low Carb?
In this study, researchers had a group of college aged men eat a typical Western or ketogenic diet for 11 weeks. During this time they also lifted weights 3 times per week.
Asparagus Leek Pancetta Tart
Nutrition: 201 calories, 12.7 g fat , 226.7 mg sodium, 14.9 g carbs, 1.4 g fiber, < 1 g sugar, 6.9 g protein
“Gluten-free and perfect for brunch,” this sassy tart is a crowd and belly pleaser. Not to mention asparagus is packed with anti-inflammatory phytonutrients and health-promoting antioxidants. It’s also one of the best vegetables for rapid weight loss.Get the recipe fromI Breathe, I’m Hungry.
A Final Word On How To Pick The Right Type Of Keto Diet For You
Its a good idea to meet with your doctor or a registered dietitian any time you switch up your diet whether youre on keto or another eating plan. And above all, Torchia says to listen to your body and assess your energy level and how youre feeling on the diet. You will be your best teacher, she says.
Additional reporting by Elizabeth Millard.
Ask About The Risks Of Insufficient Intake Of Carbohydrates
Your body needs carbohydrates to produce energy and function normally.
Low-carbohydrate diets followed properly will not cause serious health problems, but a severely restricted intake of carbohydrates may be associated with risks.
- If you fall into an extreme and consume less than 50 grams of carbohydrates a day, you risk developing ketosis.
- Low Carb Low Fat Diet. This happens when ketones accumulate in the body because of the excessive breakdown of stored fat to make energy, causing nausea, fatigue, headaches, and bad breath
- During the first or second week of a low-carb diet, you may experience symptoms of ketosis, nausea, headache, bad breath, etc., as your body adapts to a reduced intake of carbohydrates. However, this should pass and you should feel better.
- Some health professionals believe that low carbohydrate diets may increase the risk of cardiovascular disease and cancer over the long term because of the significant amount of animal fat and protein consumed, but the long-term risks of a low carbohydrate diet, just like their benefits, still remain assumptions.
Raw Beet Salad With Carrot Quinoa Spinach
Nutrition: 189 calories, 11.9 g fat , 80 mg sodium, 16.5 g carbs, 4.2 g fiber, 5 g sugar, 6.4 g protein
If you’re on an athlete’s eating plan, you’ll want to pay close attention: A study published in the Journal of the Academy of Nutrition and Dietetics found that runners who ate baked beets before a 5k ran five percent faster. This salad may not be baked, but its performance boosting effects are just as lethal. And don’t forget how important nutrition is after an exhausting workout.
Get the recipe from Cookie and Kate.
Creamy Spinach And Feta Tortilla Wraps
Nutrition: 210 calories, 14.7 g fat , 210 mg sodium, 13.1 g carbs, 6.5 g fiber, 1.5 g sugar, 7.6 g protein
Beachin’ this weekend? Skip the concession stands’ nutritionally-void menus and pack these divine spinach and feta wraps instead. Not only are they low in calories and carbs, but they’re easy to carry and won’t spoil in your bag.
Get the recipe fromDiethood.
Strict Diets Arent The Answer
If your eating plan isnt working for you, its tempting to make it more restrictive. You might assume that if you arent losing fat going kinda low-carb, you should go full ketogenic.
But more restriction almost never works.
Dont take your nutrition to extremes unless you have extreme goals.
Strategic moderation, as unsexy as that sounds, is the only sustainable method.