Should I do the Keto Diet?
Should i do the keto diet?
The Keto diet has become a very popular way to lose weight in recent years. Keto is a form of low carb diet that utilizes a “low carb, high fat” food intake to help maintain a healthy weight with less yo-yo dieting. It’s not for everyone! It does however have some interesting history, helpful concepts, and can be a life changer for some!
Most low carb diets will cause you to become tired halfway through the day due to the lack of carbs. The keto diet, however, allows your body to go into a metabolic state of nutritional ketosis. This ketosis state makes your body utilize ketones as an additional energy source which decreases the likelihood of losing energy halfway through the day.
Did you know the Keto diet has actually been around since 1920’s?
It was originally used to treat epilepsy! At the time, researchers were discovering that “fasting” was helping epileptic patients manage symptoms and seizures due to the shift in metabolism that forced the body to burn fat. Scientists created the keto diet to make the body feel like it is fasting, while still getting the nutrients it needs. In the 1930s the diet got replaced with anticonvulsant drugs and the diet finally came back in the 1990s.
Just like with any dietary change there are some risks to the Keto diet. It is important to understand what to expect and how to get prepared. Remember, change is hard. If it were easy, we would all be in perfect health!
Within the first few days, some people can experience what they call the “keto flu”, which involves nausea, headaches, dizziness, and vomiting (extremely rare). This is caused by the body’s shift from burning glucose to burning fat. This shift can also cause dehydration.
A good way to minimize the risk of the “keto flu” is to gradually shift into the diet and drink plenty of water. It may even be a great time to throw in a mineral or electrolyte supplement.
There is also a risk of not consuming enough fiber, minerals, and some vitamins. To avoid lacking these important vitamins and minerals in your body consider starting a multivitamin/mineral supplement.
Don’t let these risks deter you from this diet if you are interested in transitioning to Keto! If change were easy we would all be in perfect health! If you make sure you are getting the proper nutrients and ease into the diet slowly, the risk of these transition side effects drops drastically.
Final Thoughts: Following a Keto style of eating and fueling your body is less of a “diet” and more of a lifestyle. Many people benefit from taking some of the Ketogenic concepts and replacing them with old bad habits. As we mentioned before, going all-in on every detail of Keto is not for everyone. However, EDUCATION IS FOR EVERYONE!
Sometimes the hardest part about following the Keto diet is not the discipline…it’s the creativity. Is this not true for any dietary routine? Keto or not we all get stuck in ruts and routine when it comes to our eating habits. Challenge yourself for a little variety today! Check out the image below for a few clean options to get you out of your routine.
We at Athlete Recovery & Chiropractic Health hope you understand that where you are in your health does not have to stay the same if you don’t want it to. There are options out there for each and every person. Habits and health do not change overnight! We ask that you don’t yo-yo diet your life away, but rather you make small educated changes that are realistic and make them a lifestyle transition. Health is not a 30-day diet, it is a “rather than a 30-day diet”.
If you need additional ideas on how to mix up your grocery list we encourage you to follow Be Visible Light and try their Farm Fresh Box! They offer such a variety of locally sourced organic veggies, foods and fruits as well as several recipes to help you spice up your creative thinking in the kitchen!
Dean DSc, RDN, LDN, IFMCP, Sheila. “The Ketogenic Diet.” Element 1 Jan. 2020: 13-30. Print.
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