What You Need To Know About Keto Diet

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What You Need To Know About Keto Diet

Keto Diet is one of the popular type of diet these days. Did you ever wonder what it is? Or are you interested to know how the keto diet works? Well, here’s everything you might want to know about this diet trend.

What is Keto Diet?

Keto diet is short for “ketogenic diet,” a high-fat, low-carb diet that is primarily used by individuals who have problems with epileptic seizures. But, it has been tried by many people to promote weight loss by provoking the body to use stored fat instead of glucose from carbohydrates.

How Does Keto Diet Work?

Normally, our bodies depend on our sugar as our primary energy source. This sugar comes from the carbohydrates that we get from digested food. When carbohydrates enter into various processes after we consume them, they are sent into our bloodstream and become blood sugars called glucose. Glucose provides the energy that all of the cells in our bodies need. If we don’t have enough levels of glucose, our bodies will store look for other available energy sources.

This is where keto diet comes in. This special type of meal planning or diet is different from other dietary habits because we do not just decrease the consumption of high caloric food sources, but induce break down of stored fat in the body.

Think of it like this, when you do not have available glucose in the body, your cells will ask your liver to break down the stored fat in your body by the process of ketogenesis. Ketogenesis is where the word “keto” came from. Once the fats were metabolized, the fats become ketones — which serve as an alternative energy source.

Is the Keto Diet Safe?

Lowering fats by causing their metabolism (fat breakdown) sounds like fun, but it is not recommended for ALL people who want to lose pounds. Because the keto diet follows an alternative pathway of utilizing energy, it may not be the best diet option for individuals with:

  • Liver disease

  • Pancreatic problems

  • Eating disorders or if there is a high tendency of eating disorders

  • Gallbladder disease

  • Thyroid problems

  • Certain conditions involving the kidneys

  • Nutrient deficiency

  • Constipation and some digestive issues

Therefore, do not rush changing your meal plans, if you are interested with the keto diet, ask yourself first “is keto diet is safe for you?”.

What do you eat when you are on a keto diet?

Saturated Fat

We have mentioned previously that the keto diet has a high-fat requirement. This means that if you are on a keto diet, you must eat fat at every meal. It does not mean that your meals should only consist of a high-fat diet, but your particular dietary needs should also be taken into consideration. For example, if your daily caloric intake is 2,000, it might look like the following nutritional plan for the following macronutrients:

  • 165 grams of fat

  • 30 - 40 grams of carbohydrates

  • 75 grams of protein

However, the exact fat-protein-carb ratio that you should follow will depend on your particular needs.

You can also have some healthy unsaturated fats — like tofu, nuts (walnuts, almonds),  avocados, seeds, and olive oil. 

But, saturated fats from oils (like coconut or palm oil), butter, and lard are encouraged in high amounts.

For vegetables and fruits, those high in carbs should be consumed in smaller servings, and vegetables are restricted to green-leafy ones. You can eat small portions (still depends on your needs) of:

  • Brussels sprouts

  • Broccoli

  • Asparagus

  • Cucumber

  • Summer squashes

  • Celery

  • Bell peppers

  • Onions

  • Garlic

You want to lose fat, so, should you try the ketogenic diet?

It can be a weight-loss wonder, but if you plan to follow this eating plan, you should get an opinion from your family doctor. It can be an effective slimming -diet but also comes with serious health risks.


About the Authors:

Mike Zhang

Mike Zhang is the founder of the MZF Group. He graduated from the University of Toronto on the dean's list with a Masters Degree in science.  Mike was a two time National Muay Thai Champion, and a strength and conditioning coach to several learned athletes. He has over 14 years of experience as a Muay Thai Coach.

Marijune Tiamzon, RN, MHPNP

With nearly 5 years of experience in the medical field, Marijune holds a registered nurse license and a certificate as a mental health nurse practitioner. She is an adventurous young professional, and her hobbies include diving, windsurfing, and saber fencing.

As an avid writer, she is most passionate about sharing acquired knowledge in the medical field and how to apply it to improve the quality of life of our readers.

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