To counter this, the body takes calcium away from the bones,” she says. “When the body is in ketosis, it lowers the blood pH level, causing the blood to become acidic. Rothschild further explains how following a ketogenic diet for extended periods of time could also lead to osteopenia, which is a precursor to osteoporosis, a disease that’s characterized by bone loss. But given how the body needs carbs to function properly, diets that are based on eliminating or sharply reducing this nutrient while adding fat to your diet may lead to nutritional deficiencies, and supplements and multivitamins are recommended because you’re cutting out entire food groups, warns Alyssa Rothschild, RDN, who is in private practice in Jersey City, New Jersey.
It’s also important to note there have been no long-term studies on the ketogenic diet, nor has there been research that details what may happen to the body if it’s in a constant state of ketosis itself. One study of 17 obese men found that a high-protein, low-carb ketogenic diet over a four-week period helped reduce hunger, resulting in lower food intake and more weight loss compared with a high-protein, medium-carbohydrate nonketogenic diet.
One possible benefit of the ketogenic diet is that you may lose more weight compared with other diets. High-carb fruit, including bananas, pineapples, tangerines, and grapes.Grains, such as rice, quinoa, white potatoes, pasta, bread, and pizza.Nonstarchy vegetables, like celery, asparagus, leafy greens, cucumber, and zucchini.Healthy oils, such as olive oil, avocado oil, or coconut oil (just keep in mind that although coconut oil is permitted on the keto diet, it is linked with raising LDL, or “bad,” cholesterol levels).Meat, including beef, lamb, pork, poultry, fish, and seafood (preferably wild-caught).Following a typical keto diet food list, you can eat certain foods freely while you’ll need to limit or totally avoid other foods.
With this diet, about 75 percent of your daily calories come from fat, 20 percent from protein, and 5 percent from carbohydrates. It also focuses on eating more real foods and fewer processed foods. Keep in mind, this diet doesn’t only focus on eating fewer carbs. In addition to following a keto diet, you can talk to your doctor about adding supplements, such as exogenous ketones, to put and help keep your body in ketosis, according to a study from 2017.įollowing a keto diet - a very low-carb, high-fat diet - focuses on replacing carbohydrates with healthy fats, and purposely forces the body into ketosis for weight loss. Some people combine intermittent fasting with a keto diet - but you should know this approach hasn’t been studied or proven to work for weight loss. Intermittent fasting will not put you into ketosis on its own. This process pushes your body out of ketosis.Īnother dietary approach that’s gaining popularity nowadays is called intermittent fasting and is based on skipping food for limited, planned periods of time. ( 1) This is important because when you consume more protein than you need, your body converts the excess protein into carbs through a process called gluconeogenesis. If you’re following the keto diet, you will need protein, but you should limit your intake to about 20 percent of your total daily calories.
A single medium pear, for example, contains 26 g of carbs, and even foods that aren’t generally considered high in carbs - such as nuts and nonstarchy veggies - contain a small amount of carbohydrates, and so will need to be limited or avoided on this plan. You’ll need to severely minimize your intake of carbohydrates, eating no more than 20 to 50 grams (g) of carbs per day to get there and stay there. Putting - and then keeping - your body in ketosis isn’t exactly easy.
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