Custom Keto Diet Reviews
The low-carb, high-fat ketogenic diet is being promoted online and in the media as a seemingly all-around weight loss tool and magical healer. Yet it was first developed in the 1920s for children with epilepsy.
There is no shortage of celebrity and influencer fans. Jersey Shore star Vinny Guadagnino (or as he calls himself on Instagram "Keto Guido"), Kourtney Kardashian, and Halle Berry all advocate the keto diet. But even health and wellness influencers may not be qualified nutritionists or dieticians. "Nutritional advice is very little regulated, especially online," explains dietitian Sophie Medlin.
Currently, #keto has around 14 million tags on Instagram.
When you are on a keto diet, you are aiming to be in a state of “ketosis”. We ask the experts what ketosis is, if it's worth it, and if it's safe.
What do you eat on a keto diet?
Your body uses the most readily available source of energy. This is normally glucose (sugar) converted from carbohydrates. If you drastically limit your intake of carbohydrates and replace them with fat, your body is ultimately forced to use fat from food or your stores for energy instead. This process is called “ketosis”. “It's basically the repackaged and renamed Atkins diet,” says Medlin.
“Most people who call their diet 'keto' are just diets that are low or very low in carbs,” she continues. The degree to which you need to restrict carbs to be in ketosis “varies from person to person,” she adds. In a clinical or therapeutic setting, as for children with epilepsy, the diet is designed specifically for the individual and support and monitoring are provided.
Low-carb, high-fat ingredients include avocados, meat, fish, eggs, cheese, cream, oil, butter, nuts, and seeds. But not all of the ingredients need to be high in fat - leafy greens and berries are often included, for example. You avoid, or at least severely limit, wheat and other grains, potatoes, corn, legumes, beans, milk, most fruits, and sugar.
To induce ketosis, a maximum of 20 to 50g of carbohydrate can be consumed per day for a person eating 2,000 calories per day, according to a 2019 article on the ketogenic diet. To put it in perspective, a banana contains about 20g and a plain bagel 44g. Protein is also usually kept at a moderate amount, as it can encourage glucose production and interrupt ketosis.
The keto diet has few rules on what high-fat foods to eat, and “dirty keto” can consist of bacon and sausage fried in butter, as it technically meets the criteria. Medlin says the healthy eating guidelines should roughly always apply, even if you are limiting carbs and whatever diet you are on.
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