Can I have chocolate if I’m on the keto diet? – The Star Online

Maybe you’ve put on some kilos since the start of the movement control order (MCO) in March (2020), especially during the earlier more restrictive period, and you’re trying to lose them with a diet.

Today, we’ll take a look at a currently popular diet – the keto diet – and zero in on whether or not you can eat chocolate while on this diet.

I’ll give you the good news upfront: yes, you can indeed eat chocolate while on the keto diet!

While this diet does require you to cut out many of your likely favourite foods, snacks and desserts, dark chocolate is one guilty pleasure that’s still allowed.

But how does dark chocolate pass the keto diet’s restrictive standards?

And what sort of dark chocolate should you be looking out for?

Reducing the sugar

Compared to milk chocolate, dark chocolate contains a higher concentration of cocoa.

This is oftentimes also an indication that the chocolate contains less sugar.

That is why dark chocolate usually tastes bitter, compared to the sweet and creamy flavour of milk chocolate.

If you eat a bar of milk chocolate, your efforts at weight loss will be voided, so do turn your chocolate bar over and check the nutrition label.

No matter how strong your craving, put it down if it doesn’t fit into your keto diet.

Most milk chocolate contains high levels of processed sugar and little health benefit.

Eating sugar is basically the equivalent of eating carbohydrates.

That sugar is going to be converted into glucose and will throw your body out of ketosis.

Indeed, processed sugar in general is not good for your body and should be avoided.

To qualify as dark chocolate, a product has to contain a minimum of 50% cocoa solids (which can go up to 90%), whereas milk chocolate only comprises 10% to 50% cocoa solids.

With its higher percentage of cocoa solids, dark chocolate is inherently much richer in a plant-derived substance called flavanols, which are believed to help protect the heart.

This means that not only is dark chocolate a suitable snack to have while on the keto diet, but it’s also a great snack – in moderation – to promote heart health.

In order to be keto-friendly, dark chocolate has to be low in sugar content as well.

The key is to choose dark chocolate varieties with at least 70% cocoa solids in order to consume less sugar and the most flavanols.

Craving for chocolate

The downside to diets is that it can leave us lacking in certain nutrients.

When our body does not have enough of something, we end up with cravings.

If you crave chocolate, then you might be in need of more magnesium.

Dark chocolate is one of the best ways to get magnesium into your body as it contains up to 176g of magnesium per 100g serving.

Magnesium deficiency, by the way, is a real and current problem.

Humans used to get magnesium from plants and vegetables due to the soil they were grown in.

But certain processing methods that are commonly used, have led to a decrease in magnesium in soil, and thus, in our diet.

Magnesium also comes from our drinking water, but as we now frequently filter our water to get rid of the negative bacteria and add-ins, we also filter out the valuable magnesium content.

Because of this, most humans have a magnesium deficiency.

Some symptoms of magnesium deficiency include fatigue, lack of appetite, nausea, vomiting and weakness.

As the deficiency gets more severe, these symptoms will increase.

Symptoms of severe magnesium deficiency include depression, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms and coronary spasms.

Keeping up a diet or changing your way of thinking about food, and cultivating an overall healthy lifestyle, can often end up being stressful.

This also leads to cravings for comfort food like chocolate.

Eating chocolate raises your happiness level and helps you to deal with stress as it releases dopamine in your brain.

Dopamine is a neurotransmitter that makes you feel happy.

And if you feel happy when you eat chocolate, it’s no wonder that you find yourself craving it when you’re stressed!

In conclusion, let’s review why dark chocolate is beneficial to our health:

  • It’s keto diet friendly
  • It makes you happy by releasing dopamines
  • It is rich in magnesium
  • It reduces stress.

Datuk Dr Nor Ashikin Mokhtar is a consultant obstetrician and gynaecologist, and a functional medicine practitioner. For further information, email [email protected] The information provided is for educational and communication purposes only and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

KETO Diet: Is It Just Hype Or A New Way Of Life? – GreekCityTimes.com

Chances are you’ve got a friend or family member who swears by KETO, or if you haven’t, then you’ve almost certainly heard of the myriad of celebrities who follow the diet religiously.

KETO has become more than a diet nowadays, it’s a way of life. Many restaurants offer extensive keto options on their menus, with Skinnys Bar and Grill in Bondi being Australia’s first KETO CAFE! Everything on their menu is low-carb, gluten-free and sugar-free. Sounds good, right?

Well before you hop in your car and make the mad dash to Bondi to grab a ‘carb-free’ cheeseburger, let us see if the KETO hype stands up to science.

KETO diet

So, what is KETO? KETO stands for ketogenic. A ketogenic diet involves consuming as little carbs as possible, so the body is forced to enter a state of being called ‘ketosis’. Essentially, this means that it burns the body’s fat stores rather than the carbohydrates a human consumes on a daily basis.

Doctor Marcelo Campos from Harvard Medical School explains it like this: “Most cells prefer to use blood sugar, which comes from carbohydrates, as the body’s main source of energy. In the absence of circulating blood sugar from food, we start breaking down stored fat into molecules called ketone bodies (the process is called ketosis).

“Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shift, from using circulating glucose to breaking down stored fat as a source of energy, usually happens over two to four days of eating fewer than 20 to 50 grams of carbohydrates per day.

“Keep in mind that this is a highly individualized process, and some people need a more restricted diet to start producing enough ketones.

“Because it lacks carbohydrates, a ketogenic diet is rich in proteins and fats. It typically includes plenty of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables.

meat

Because it is so restrictive, it is really hard to follow over the long run.  Carbohydrates normally account for at least 50% of the typical American diet.

“One of the main criticisms of this diet is that many people tend to eat too much protein and poor-quality fats from processed foods, with very few fruits and vegetables. Patients with kidney disease need to be cautious because this diet could worsen their condition.

“Additionally, some patients may feel a little tired in the beginning, while some may have bad breath, nausea, vomiting, constipation, and sleep problems.”

Despite the recent hype, the ketogenic diet is not something new. In medicine, it has been used for almost 100 years to treat drug-resistant epilepsy, especially in children.

In the 1970s, Dr. Atkins popularized his very-low-carbohydrate diet for weight loss that began with a very strict two-week ketogenic phase. This is where the KETO craze all began, and over the years, other fad diets incorporated a similar approach for weight loss.

Mediterranen diet

Now that we know what the ketogenic diet involves, let’s look at how safe it is for humans to follow.

According to Doctor Campos, “We have solid evidence showing that a ketogenic diet reduces seizures in children, sometimes as effectively as medication. Because of these neuroprotective effects, questions have been raised about the possible benefits for other brain disorders such as Parkinson’sAlzheimer’s, multiple sclerosis, sleep disorders, autism, and even brain cancer.

However, there are no human studies to support recommending ketosis to treat these conditions.”

According to the world’s leading low-carb diet blogger and podcaster Jimmy Moore, author of ‘Keto Clarity’, the ketogenic diet seems to be quite beneficial for effectively treating a range of other health conditions, including metabolic syndrome, polycystic ovarian syndrome (PCOS), irritable bowel syndrome (IBS), heartburn (GERD) nonalcoholic fatty liver disease (NAFLD), Type 2 diabetes, obesity and cardiovascular disease.

On the subject of Type 2 diabetes, Halle Berry began speaking out in support of the keto diet in 2017. She explained in an appearance on Live With Kelly and Ryan that she’s a good candidate for the diet because she’s diabetic.

Halle also spoke to People about KETO. “I eat healthy fats all day long, avocado, oil, coconut oil and I use butter, but don’t have any sugar. So when your body gets trained to burn fats, it’s constantly on fat-burning mode — that’s the secret,” she noted.

A ketogenic diet also has been shown to improve blood sugar control for patients with type 2 diabetes, at least in the short term. However, there is a lot of controversies when doctors have considered the effects of KETO on cholesterol levels.

A few studies show some patients have an increase in cholesterol levels, in the beginning, only to see cholesterol fall a few months later. However, there is no long-term research analyzing its effects over time on diabetes and high cholesterol, at least as of now.

Back to Ms. Bond for a minute. Berry is just one of many celebs who swear by the KETO diet to help them combat health conditions naturally, with others who seemingly swear by the diet for staying slim and trim.

diet

It would seem weight loss is the primary reason many people use the ketogenic diet. Previous research shows good evidence of faster weight loss when patients go on a ketogenic or very low carbohydrate diet compared to participants on a more traditional low-fat diet, or even a Mediterranean diet.

However, that difference in weight loss seems to disappear over time, as the KETO way of living is hard to keep up long term. And this is where we hit a crossroads.

If you want to lose weight, the fastest route to drop the kilos is often taken, without much consideration on long term effects or any advice taken from a doctor or dietician on ‘proper eating’.

KETO is often promised to ‘get you slim quicker’, as low-carb diets are famous for quick fat loss. The person will often lose a considerable amount of weight on KETO, then afterwards, go back to their ‘normal’ way of eating. The weight slowly comes back and, then we go diet again; usually even more restrictedly than the first time. It is often much harder to lose the second time on a diet, and each time we restrict our bodies heavily, our metabolisms are put under a lot of stress. This process is called ‘yo-yo’ dieting and can be harmful long term.

Studies have shown that most people who participate in the KETO diet, end up gaining the weight back faster than those who follow other restrictive diets. Why is that? Firstly, metabolic needs are largely based on body composition. Muscle uses more energy than fat, thus higher muscle mass means higher caloric needs.

Leading Dietician and Nutritionist Emily Baum explains KETO ‘yo-yo’ dieting like this:

‘Quick weight loss often means losing muscle mass, not just fat loss. Most, if not ALL Fad diets are typically unsustainable so that when the “diet is over”, your body composition is now completely different to before. You now have less muscle, which means you now have to consume fewer calories than before the diet to maintain your new weight. People then resume their “normal” eating patterns and gain weight very quickly. This causes people to blame “carbs” or whatever food group they eliminated. When in reality, you changed your body composition, thus your caloric needs have changed’.  This is where KETO can potentially become dangerous.

So, is it eliminating carbohydrates the key?

It would seem that the KETO Diet is unsustainable long term; therefore, there are no long-term studies supporting that a keto diet is “healthy”, in particular for losing weight or decreasing morbidity rates.

So what can we take away from all this?

If you don’t have a pre-existing health condition, (mentioned above), or haven’t been advised to eat KETO by a Doctor, Specialist or Dietician, perhaps following a traditional Mediterranean diet is the answer to optimal health, longevity and weight loss that stays off.

This way of eating combines a good combination of healthy fats and healthy, complex carbs. By including a larger food group, this ensures cravings are kept at bay, all the while getting all the nutrients you need to feel satiable and happy.

So, what are you waiting for! Let’s get to cooking those gemista (stuffed capsicums) and roast lamb with Greek salad. Happy healthy carb consuming!

KETO Diet: Is It Just Hype Or A New Way Of Life? – Greek City Times

Chances are you’ve got a friend or family member who swears by KETO, or if you haven’t, then you’ve almost certainly heard of the myriad of celebrities who follow the diet religiously.

KETO has become more than a diet nowadays, it’s a way of life. Many restaurants offer extensive keto options on their menus, with Skinnys Bar and Grill in Bondi being Australia’s first KETO CAFE! Everything on their menu is low-carb, gluten-free and sugar-free. Sounds good, right?

Well before you hop in your car and make the mad dash to Bondi to grab a ‘carb-free’ cheeseburger, let us see if the KETO hype stands up to science.

KETO diet

So, what is KETO? KETO stands for ketogenic. A ketogenic diet involves consuming as little carbs as possible, so the body is forced to enter a state of being called ‘ketosis’. Essentially, this means that it burns the body’s fat stores rather than the carbohydrates a human consumes on a daily basis.

Doctor Marcelo Campos from Harvard Medical School explains it like this: “Most cells prefer to use blood sugar, which comes from carbohydrates, as the body’s main source of energy. In the absence of circulating blood sugar from food, we start breaking down stored fat into molecules called ketone bodies (the process is called ketosis).

“Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shift, from using circulating glucose to breaking down stored fat as a source of energy, usually happens over two to four days of eating fewer than 20 to 50 grams of carbohydrates per day.

“Keep in mind that this is a highly individualized process, and some people need a more restricted diet to start producing enough ketones.

“Because it lacks carbohydrates, a ketogenic diet is rich in proteins and fats. It typically includes plenty of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables.

meat

Because it is so restrictive, it is really hard to follow over the long run.  Carbohydrates normally account for at least 50% of the typical American diet.

“One of the main criticisms of this diet is that many people tend to eat too much protein and poor-quality fats from processed foods, with very few fruits and vegetables. Patients with kidney disease need to be cautious because this diet could worsen their condition.

“Additionally, some patients may feel a little tired in the beginning, while some may have bad breath, nausea, vomiting, constipation, and sleep problems.”

Despite the recent hype, the ketogenic diet is not something new. In medicine, it has been used for almost 100 years to treat drug-resistant epilepsy, especially in children.

In the 1970s, Dr. Atkins popularized his very-low-carbohydrate diet for weight loss that began with a very strict two-week ketogenic phase. This is where the KETO craze all began, and over the years, other fad diets incorporated a similar approach for weight loss.

Mediterranen diet

Now that we know what the ketogenic diet involves, let’s look at how safe it is for humans to follow.

According to Doctor Campos, “We have solid evidence showing that a ketogenic diet reduces seizures in children, sometimes as effectively as medication. Because of these neuroprotective effects, questions have been raised about the possible benefits for other brain disorders such as Parkinson’sAlzheimer’s, multiple sclerosis, sleep disorders, autism, and even brain cancer.

However, there are no human studies to support recommending ketosis to treat these conditions.”

According to the world’s leading low-carb diet blogger and podcaster Jimmy Moore, author of ‘Keto Clarity’, the ketogenic diet seems to be quite beneficial for effectively treating a range of other health conditions, including metabolic syndrome, polycystic ovarian syndrome (PCOS), irritable bowel syndrome (IBS), heartburn (GERD) nonalcoholic fatty liver disease (NAFLD), Type 2 diabetes, obesity and cardiovascular disease.

On the subject of Type 2 diabetes, Halle Berry began speaking out in support of the keto diet in 2017. She explained in an appearance on Live With Kelly and Ryan that she’s a good candidate for the diet because she’s diabetic.

Halle also spoke to People about KETO. “I eat healthy fats all day long, avocado, oil, coconut oil and I use butter, but don’t have any sugar. So when your body gets trained to burn fats, it’s constantly on fat-burning mode — that’s the secret,” she noted.

A ketogenic diet also has been shown to improve blood sugar control for patients with type 2 diabetes, at least in the short term. However, there is a lot of controversies when doctors have considered the effects of KETO on cholesterol levels.

A few studies show some patients have an increase in cholesterol levels, in the beginning, only to see cholesterol fall a few months later. However, there is no long-term research analyzing its effects over time on diabetes and high cholesterol, at least as of now.

Back to Ms. Bond for a minute. Berry is just one of many celebs who swear by the KETO diet to help them combat health conditions naturally, with others who seemingly swear by the diet for staying slim and trim.

diet

It would seem weight loss is the primary reason many people use the ketogenic diet. Previous research shows good evidence of faster weight loss when patients go on a ketogenic or very low carbohydrate diet compared to participants on a more traditional low-fat diet, or even a Mediterranean diet.

However, that difference in weight loss seems to disappear over time, as the KETO way of living is hard to keep up long term. And this is where we hit a crossroads.

If you want to lose weight, the fastest route to drop the kilos is often taken, without much consideration on long term effects or any advice taken from a doctor or dietician on ‘proper eating’.

KETO is often promised to ‘get you slim quicker’, as low-carb diets are famous for quick fat loss. The person will often lose a considerable amount of weight on KETO, then afterwards, go back to their ‘normal’ way of eating. The weight slowly comes back and, then we go diet again; usually even more restrictedly than the first time. It is often much harder to lose the second time on a diet, and each time we restrict our bodies heavily, our metabolisms are put under a lot of stress. This process is called ‘yo-yo’ dieting and can be harmful long term.

Studies have shown that most people who participate in the KETO diet, end up gaining the weight back faster than those who follow other restrictive diets. Why is that? Firstly, metabolic needs are largely based on body composition. Muscle uses more energy than fat, thus higher muscle mass means higher caloric needs.

Leading Dietician and Nutritionist Emily Baum explains KETO ‘yo-yo’ dieting like this:

‘Quick weight loss often means losing muscle mass, not just fat loss. Most, if not ALL Fad diets are typically unsustainable so that when the “diet is over”, your body composition is now completely different to before. You now have less muscle, which means you now have to consume fewer calories than before the diet to maintain your new weight. People then resume their “normal” eating patterns and gain weight very quickly. This causes people to blame “carbs” or whatever food group they eliminated. When in reality, you changed your body composition, thus your caloric needs have changed’.  This is where KETO can potentially become dangerous.

So, is it eliminating carbohydrates the key?

It would seem that the KETO Diet is unsustainable long term; therefore, there are no long-term studies supporting that a keto diet is “healthy”, in particular for losing weight or decreasing morbidity rates.

So what can we take away from all this?

If you don’t have a pre-existing health condition, (mentioned above), or haven’t been advised to eat KETO by a Doctor, Specialist or Dietician, perhaps following a traditional Mediterranean diet is the answer to optimal health, longevity and weight loss that stays off.

This way of eating combines a good combination of healthy fats and healthy, complex carbs. By including a larger food group, this ensures cravings are kept at bay, all the while getting all the nutrients you need to feel satiable and happy.

So, what are you waiting for! Let’s get to cooking those gemista (stuffed capsicums) and roast lamb with Greek salad. Happy healthy carb consuming!

14 of the Best Keto Products in 2020 – Healthline

Keto is wildly popular these days, and for good reason. The low carb, high fat diet has helped many people successfully lose weight and manage their blood sugar levels or epilepsy — though its long-term safety and effectiveness aren’t yet known (1, 2, 3).

Given the diet’s popularity, many new keto products come to market regularly. In light of the increasingly large selection, choosing which ones to try can be overwhelming.

Healthline has assembled this list of the best keto products of 2020 based on the following criteria:

  • Carb count. Does the product contain 5 grams of net carbs, which are total carbs minus fiber and sugar alcohols, or less per serving?
  • Demand. Is the product a keto-friendly alternative to a popular, traditionally non-keto food?
  • Ingredient quality. Is the product made with high quality ingredients and free of artificial sweeteners and unnecessary additives?

Here are 14 of the best keto products in 2020.

A note on price

General price ranges with dollar signs ($ to $$$) are indicated below. One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher price range.

Generally, prices range from $0.03–$1.40 per ounce (28 grams), or $4.50–$83.50 per item or multipack deal, though this may vary depending on where you shop.

Note that products in this roundup are highly diverse, ranging from sauces to bars to pasta. This makes direct price comparisons difficult.

Pricing guide

  • $ = under $2 per ounce (28 grams)
  • $$ = $2–$4 per ounce (28 grams)
  • $$$ = over $4 per ounce (28 grams)
Healthline

Most condiments and sauces are loaded with sugar, giving them a high carb count. Here are some sugar-free, keto-friendly alternatives.

1. Rao’s Homemade Marinara Sauce

Rao's Homemade Marinara Sauce

Price: $

Store-bought spaghetti sauces are often full of sugar and additives, but Rao’s is a keto-friendly alternative made with just tomatoes, olive oil, and seasonings.

A 1/2 cup (125 gram) serving contains just 5 grams of net carbs.

Shop for Rao’s Homemade Marinara Sauce online.

2. Primal Kitchen Ketchup

Primal Kitchen Ketchup

Price: $

Ketchup is another condiment that’s traditionally packed with sugar. However, this ketchup from Primal Kitchen is unsweetened and contains just 2 grams net carbs per tablespoon (15 grams).

It contains only tomatoes, balsamic vinegar, and spices, and it’s certified organic.

Shop for Primal Kitchen Ketchup online.

Tons of sweet keto products exist, but when it comes to savory snacks, many keto dieters feel like their only options are beef jerky or pork rinds. Here are some savory snacks that can add variety and help you stick to your keto diet.

3. Fat Snax Almond Flour Crackers

Price: $$

These new almond flour crackers from Fat Snax come in classic cracker flavors like Cheddar, sea salt, and “everything” seasoning.

They’re also made with high quality ingredients and contain just 2 grams of net carbs per 11-cracker (20-gram) serving.

Best of all, they’re crunchy and hold up well to dips and spreads.

Shop for Fat Snax Almond Flour Crackers online.

4. Kalahari Crisps Air-Dried Beef Chips

Price: $$

If you’re looking for a crunchy and filling snack, try these beef chips from Kalahari Crisps. Unlike most beef jerkies, they contain no added sugar and less than 1 gram of carbs in an entire bag (28 grams).

They’re also free of preservatives and additives, and one bag packs a whopping 20 grams of protein.

Shop for Kalahari Crisps Air-Dried Beef Chips online.

5. Goodfish Crispy Salmon Skin Chips

Price: $$$

These salmon skin chips are a fresh take on pork rinds, made instead with skin from sustainably sourced, wild-caught Alaskan salmon.

They come in various flavors like chili lemon, spicy BBQ, salted, and tart cranberry.

Best of all, one bag (15 grams) contains 0 grams of carbs and 10 grams of protein.

Shop for Goodfish Crispy Salmon Skin Chips online.

6. gimMe Organic Roasted Seaweed Sheets

Price: $$$

These salty and crispy roasted seaweed snacks from gimMe are satisfying and flavorful, and they provide only 25 calories and 0 grams of net carbs per package (5 grams).

They also come in a variety of flavors like sea salt and avocado oil, extra virgin olive oil, and teriyaki — and each flavor is made with organic, vegan ingredients.

Shop for gimMe Organic Roasted Seaweed Sheets online.

7. Flock Chicken Skin Chips

Price: $$

Another flavorful alternative to pork rinds, these chicken skin chips are crunchy and can hold up well to your favorite keto-friendly dips.

One package (28 grams) of the original flavor is free of carbs but packed with fat and protein, making it an excellent keto-friendly choice.

Other flavor offerings include barbecue and salt and vinegar. Moreover, all of the flavors are simply made with chicken skin, salt, oil, and seasonings.

Shop for Flock Chicken Skin Chips online.

Bars are an easy, grab-and-go meal or snack, but many — including keto-friendly ones — are too high in carbs or contain less desirable ingredients. Here are some better alternatives.

8. Hungry Buddha Keto Bars

Price: $

These fiber-rich bars feature pea protein and coconut as their star ingredients, and they’re sweetened with monk fruit. Available flavors are chocolate chip, coconut cocoa, and espresso brownie.

These bars are also plant-based and provide 9 grams of protein, 11 grams of healthy fat, and just 5 grams of net carbs per bar (40 grams).

Shop for Hungry Buddha Keto Bars online.

9. GOODTO GO Soft-Baked Keto Bars

Price: $

GOODTO GO’s line of soft-baked bars contains just 2–3 grams of net carbs per bar (40 grams), depending on the flavor. These bars have a cake-like texture, making them great for a standalone snack or dessert.

They’re made with high quality ingredients and come in several flavors, like blueberry cashew, vanilla almond, cinnamon pecan, raspberry lemon, and strawberry macadamia nut.

Shop for GOODTO GO Soft-Baked Keto Bars online.

10. Good Good Krunchy Keto Salty Caramel Nut Bars

Price: $

While they pack 9 grams of protein and just 2 grams of net carbs per bar (35 grams), Krunchy Keto Bars are more like a candy bar than a protein bar.

They’re sweetened with stevia and erythritol, a sugar alcohol, as well as dipped in a milk chocolate coating.

Shop for Good Good Krunchy Keto Salty Caramel Nut Bars online.

Here are some other keto-friendly alternatives to popular carb-heavy foods, including pasta, tortillas, and pizza crusts.

11. Pasta: Palmini Lasagna Sheets

Price: $

If you’ve been doing keto for a while, you may have already tried zucchini or shirataki noodles. However, many people consider these noodles from Palmini, which are made from hearts of palm, to be an even better pasta alternative.

A 2.6-ounce (75-gram) serving provides just 2 grams of net carbs, and Palmini offers linguine noodles, lasagna sheets, and angel hair pasta.

Shop for Palmini Lasagna Sheets online.

12. Tortillas: Folios Cheese Wraps

Price: $

Folios are thin wraps simply made from cheese. They’re great for sandwiches, wraps, and tacos, and you can also crisp them to make edible bowls or eat them alone as a snack.

Because they contain only cheese, they’re low in net carbs — containing zero grams per wrap — and packed with fat and protein. Folios are available in Cheddar, Parmesan, and Jarlsberg flavors.

Shop for Folios Cheese Wraps online.

13. Pizza crust: Outer Aisle Italian Cauliflower Pizza Crust

Price: $

These pizza crusts from Outer Aisle have only 3 grams of net carbs each, and they’re made with simple ingredients like cauliflower, eggs, Parmesan cheese, nutritional yeast, and seasonings.

In addition to being keto-friendly, they’re gluten- and grain-free. Outer Aisle also offers a jalapeño pizza crust if you’re looking for something with a little kick.

Shop for Outer Aisle Italian pizza crusts online.

14. Cereal: Catalina Crunch Cereal

Price: $

Catalina Crunch cereals are made with a high fiber, grain-free flour blend and sweetened with stevia and monk fruit. A 1/2-cup (36-gram) serving contains just 5 grams of net carbs.

They also offer 6 classic cereal flavors, including fruity, maple waffle, and honey graham.

Shop for Catalina Crunch Cereal online.

If you’re following the keto diet, it can be a bit overwhelming to choose from the increasing number of product options.

However, the most important consideration for keto products is the carb count.

For example, many cauliflower pizza crusts are on the market, but not all of them are keto-friendly. You have to check the nutrition label to ensure that the product you’re purchasing is appropriate for the keto diet.

Next, you want to consider the ingredient quality. Many keto-friendly products are made with artificial sweeteners or less-than-ideal sugar alcohols like maltitol, which may spike your blood sugar levels (4).

Try to choose products that are free of unnecessary additives or made with healthier, more natural sweeteners like stevia or monk fruit.

Keto is wildly popular, and hundreds — if not thousands — of keto-friendly food products are available.

To find the best keto-friendly foods, be sure to check the nutrient label to verify that the food has a low total or net carb count.

You should also try to choose products that are made with high quality ingredients and free of artificial sweeteners.

This guide can help you identify the best keto-friendly food products on the market today.

An Inside Look at How the Keto Diet Can Treat Epilepsy | Elemental – Elemental


A physician traces one boy’s story and unpacks the research

Bo Stapler, MD

  1. Lessons from the past

  2. The modern ketogenic diet

  3. Like ships passing in the night

  4. Teamwork

  5. Show me the data

  6. How does it work?

  7. Clear successes

  8. An imperfect start

  9. Shifting gears

  10. Cruise control

  11. Looking ahead

  12. Beyond the horizon

Photo: Alexander Spatari/Getty Images

The concept of fasting to treat epilepsy is far from new. In fact, the only method of treating seizures recorded in the manuscripts of the ancient physician Hippocrates was fasting. One-hundred fifty years later, another Greek doctor, Erasistratus, followed the same protocol. Fast forward to early 20th-century Paris. It was there in 1911 that physicians Gulep and Marie documented reduced severity of seizures in 20 fasting subjects.

How Atkins Became Keto

There’s a reason the ketogenic diet has staying power, and it’s not ketosis

elemental.medium.com

Current versions of the keto diet follow the same principles established by Wilder and generally fall into one of four categories.

  1. Another version of the keto diet also recommended for children is the medium-chain triglyceride, or MCT, diet. This diet utilizes MCT oils that occur naturally in palm and coconut oil as well as human, cow, and goat milk. The MCT diet allows for a few more carbohydrates but still compares favorably to the classic keto diet in terms of efficacy. On initiation of either the MCT or the classic ketogenic diet, children and their families receiving treatment for epilepsy traditionally stay three to four days in the hospital for lab testing and dietary teaching.
  2. The modified Atkins diet is less restrictive than the classic ketogenic diet. Experts more frequently recommend it for adolescents and adults due to a greater likelihood of adherence in this demographic. However, positive results have been seen in children as well. In their most recently published recommendations, the International Ketogenic Diet Study Group addressed both the modified Atkins diet and the low glycemic index diet (below) commenting, “They tend to require less time for meal calculations and allow more parental independence.”
  3. The low glycemic index diet allows for more carbohydrates as long they have a low glycemic index, meaning they don’t raise the body’s blood sugar too quickly. Strawberries, lentils, and whole-grain breads, for example, are well-suited — as opposed to pineapple, potatoes, or white bread, which have a high glycemic index.

I first became aware of the ketogenic diet during my residency training from 2011–2015, coincidentally, also in Cincinnati, Ohio. I recall caring for children who were admitted to the hospital in order to begin the diet. At that time, the idea that the keto diet could effectively treat epilepsy was emerging from the shadows of expert opinion into the light of evidence-based medicine.

Ackerman recalls how Will’s treatment began. “Under the supervision of the hospital as an inpatient, we immediately reduced all his medications, except one, and began the process.” The team of hospital staff supervising Will included pharmacists, nurses, medical trainees, pediatricians, and neurologists — all working together to care for Will, but none of them more essential than the dietitians.

The goal of the keto diet, as it relates to treating epilepsy, is to mimic a fasting state so that the brain is fueled by ketones rather than glucose.

While success stories from experts like Finnerty are compelling, some may wonder what scientific research has to say. The answer is encouraging for keto enthusiasts who, over the past few years, have witnessed a robust advancement of scientific literature on the topic.

Despite strong evidence of its efficacy, a mechanism to clearly explain the keto diet’s benefit remains elusive. Research indicates that ketones are able to reduce the excitability of neurons and stabilize synapses in the brain, but how?

Though much is left to be uncovered about how the diet works for epilepsy in general, the picture becomes more clear by looking at specific epilepsy syndromes. For a few rare diagnoses such as glucose transporter deficiency, Dravet syndrome, and pyruvate dehydrogenase deficiency, the keto diet is becoming the treatment of choice.

My Strict Keto Diet Is Helping Me Through This

‘In the anxiety of this moment, I deeply appreciate the calm and resilience I’ve found since changing the way I eat.’

elemental.medium.com

Upon initiating the keto diet, Will and his family hoped to realize a similar success story but were prepared by their dietitian and other members of their care team that the road ahead would not always be easy.

The modified Atkins diet, as well as other forms of the ketogenic diet, can often take two to three months to produce an effect, but two weeks into the new diet Will and his caretakers were already looking for something they could do to improve his chances of a favorable outcome. They opted to increase the portion of dietary fats, shifting his regimen towards the classic ketogenic diet. A day’s worth of meals looked something like this:

  • Lunch: tortilla, pepperoni, mozzarella cheese, and a side of lettuce and ranch/grape-seed oil/butter mixed together
  • Dinner: a small portion of chicken nuggets and salad topped with a mixture of ranch/oil/butter, cheese, and bacon
  • Snacks: celery with a mixture of peanut butter and butter and a side of strawberries

Maintaining dietary changes over time can be challenging with any type of diet, and keto is no exception. Finnerty teaches patients and parents that the ketogenic diet is about replacing not restricting foods. “One has to relearn how to cook, measure, and prepare foods differently,” she says. “It’s not necessarily harder to do, just different.”

In addition to becoming a proven treatment for epilepsy, evidence is building that the ketogenic diet may be helpful for a number of other medical conditions as well. The most well-developed data suggest a benefit for patients with Type 2 diabetes as well as glioblastoma multiforme, a type of aggressive brain cancer.

For Will and his family, the ketogenic diet was a breakthrough, but his story didn’t end there. There was one more perk to discover. Remarkably, the success of the ketogenic diet has been shown to extend beyond its duration. One such study demonstrated that 80% of patients who were seizure-free after two years of keto remained seizure-free even after discontinuing the diet. Would this effect pan out for Will? According to his mother, “After a little over three years, we began the slow process of stair-stepping him down on his ratio while keeping his medicine in place. Will is now completely off keto and taking two doses of his seizure medicine each day. Besides a few small hiccups, he has been seizure-free ever since.”

12 Low-Carb, Keto-Friendly Desserts to Satisfy Your Sweet Tooth – msnNOW

You may have heard of the ketogenic (aka keto) diet, which is a low-carb, moderate-protein, and high-fat eating plan that limits sugar and white or refined carbs. Keto is definitely not for everyone, but many swear by it as a lifestyle change, and for those of us who give it a shot, it’s all about fitting your favorite flavors into your new diet. Sounds easy enough for morning egg whites and lunch salads, but what about the sweet stuff? Turns out there are a few ways to adapt your favorite desserts to be keto-compliant. Ahead, check out 12 recipes to whip up whenever you get a sweet craving.

– Additional reporting by Maggie Ryan

Keto on a Budget: 14 Tips for Cheap Keto Meals – Parade

Grass-fed meat, avocados, MCT oil, pre0made bone broth, and fancy cheeses: A ketogenic diet, which is associated with a host of benefits such as weight loss, enhanced energy, and a boost in mental clarity, might appear to be pricey to stick to.

But this doesn’t have to be the case: There are ways to follow a keto meal plan on a budget and still reap the benefits of the program. Keto on a budget is completely doable, says Brooklyn-based nutritionist and health coach Lianna Nielsen. She explains that making a few tiny tweaks like purchasing cheaper frozen vegetables instead of the fresh ones in the produce section, opting out of pricey pre-packaged keto snacks, and changing where you purchase your eggs can go a long way in helping you to stick to a keto on a budget plan. Here are some expert-backed tips on how to follow a ketogenic diet and make it a little more wallet-friendly in the process.

Keto on a budget

  1. Eat real food

“Since its rise in popularity, so many companies have jumped on the keto bandwagon. There is now a vast array of products from keto cookies, to keto bagels to keto pasta, even keto moon cheese most of which is junk, but also tends to be expensive,” says Nielsen. So if you want to keep keto affordable, she says the key is to eat real food. “It’s that simple. Skip all the fancy, processed keto meals and products and actually cook. Not only will it be cheaper, but it will also be healthier for you,” she explains.

  1. Focus on cheaper protein sources

Drew Manning, author of Complete Keto, says has his own trick he sticks to whenever he’s helping patients map out keto meal plans on a budget. He advocates for purchasing cheaper sources of protein like eggs in bulk, canned tuna and sardines, and ground beef, instead of steeper priced items like steaks and wild salmon filets. You can also buy meat when it’s on sale and stock up instead of hitting the deli so frequently. Another option is to ask the butcher for lower cost cuts—i.e. buy chicken leg quarters in lieu of chicken breast.

Related: What Is the Keto Diet and How Does It Work? 

  1. Cook your own low-carb meals at home

Frequent takeout can add up quickly. So instead, Colette Heimowitz, VP of Nutrition at Atkins, says to prioritize cooking at home. “The Atkins website has a large arsenal of recipes that you’ll be sure to find a low-carb version of your favorite take out meal,” suggests.

  1. Don’t rely on pre-packaged keto foods

Many of these come with hefty price tags and can be easily replicated at home if you take a few extra steps. For instance, “instead of eating packaged cauliflower rice, grab a grater and make your own at home,” says Heimowitz. She also says not to buy pre-packaged salads and to save money by buying the ingredients and putting them together yourself. “Individual heads of lettuce will always be less expensive than greens that are washed, chopped and sealed,” she explains.

  1. Think big

Oils can be a staple ingredient on a ketogenic diet and can be expensive to replace. Heimowitz has a way around this. “Opt for the large containers of less expensive oils (think canola oil) to use for stir frying and keep smaller quantities of high-quality oils (think: extra-virgin olive oil) for dressings,” she says. Logan Vanderpool, a registered dietitian in Santa Cruz, California, adds: “Stock up on larger sizes of wholesale, bulk keto-complaint items like avocado oil, butter, meats, fish, avocado at membership-based markets like Thrive Market or Costco.”

Related: 150+ Approved Foods for the Keto Diet

  1. Become friends with the freezer aisle

“Veggies like cauliflower or broccoli are the perfect side to any keto meal and can be less than 1/2 the price in the freezer section, while still retaining nutritional value,” says registered dietitian/nutritionist Corinne Kohlen. She recommends tossing frozen veggies with your favorite protein and teriyaki or Korean BBQ sauce to make a quick 15-minute meal.

  1. Try “half scratch” cooking when you’re pressed for time

“Half scratch” cooking, explains Kohlen, means using minimally processed food items that are convenient and easy to make and can be combined with fresh side dishes to make a complete meal. “It’s the perfect option for those of us who struggle to find the time to cook from scratch, but don’t want to eat out,” she explains. “Some of my favorite go-to quick and affordable keto-friendly combos are Kevin’s Natural foods Thai Coconut chicken over cauliflower rice and mixed veggies, or teriyaki chicken lettuce wraps,” Kohlen adds.

  1. Map out your meals ahead of time

Meal planning, says registered dietitian Dr. Olivia Audrey, “helps you stay consistent to your macros as well as adhere to your budget when you go to the grocery store.” And walking into the store knowing exactly what you need—and sticking to the list—helps you to avoid pricey impulse buys, thus helping you to stick to your keto on a budget plan.

  1. Make use of your leftovers

“When following a strict eating regimen, it can be difficult to have compliant foods for the rushed meals or days when there just isn’t much time for cooking,” says Gabby Geerts, a registered dietitian at Green Chef. But leftovers, she says, can last up to five days in the refrigerator, so you can make a few extra servings to have for later in the week. “It’s more expensive to grocery shop for a whole new dish for each meal rather than just bulk up the current recipe with more of the ingredients you’re already buying,” she explains. Try things like adding leftover chicken to a salad or adding it to a stir-fry.

  1. Fill up your freezer

If you find a good deal, buy larger amounts and then load your freezer with all your keto essentials. Cheese and butter, for instance, freeze well in airtight bags, says Geerts. You can also freeze extra meats, nut-based flours, and even avocados—once peeled and pitted.

  1. Make your own sauces and broths

Instead of buying pricey sauce blends, Geerts says you can easily whip up your own. And this might not be as involved as you think; many sauce recipes involve just a few ingredients and can often be created with things you already have on hand. “Make your own bone broth to be enjoyed on it’s own or as a splash of flavor in a dish. Pesto and mayonnaise are simple to execute at home with a food processor,” says Geerts.

  1. Pair it with intermittent fasting

“Another great benefit of keto is that being in ketosis naturally suppresses your appetite,” says Nielsen. “Thus, if you are a grazer or someone who tends to eat three square meals a day you’ll probably find that you need fewer meals and snacks.” When clients come to her and want to try keto for weight loss, she often has them pair it with intermittent fasting. “Intermittent fasting helps the body to get into ketosis quicker, lowers inflammation, lowers insulin levels, increases human growth hormone, speeds up cellular repair, and of course expedites the weight loss process,” says Nielsen. “Additionally, eating fewer meals and snacks, happens to be an easy way to save money,” thus helping you to stick to a keto meal plan on a budget.

Related: Should You Try Intermittent Fasting On the keto Diet?

  1. Go crazy with non-starchy vegetables

Nielsen says that a common mistake that people make when attempting keto is consuming way too much fat and protein and not enough vegetables. “It’s more about eating low carb than super high fat.” “While vegetables are mainly carbs, there are quite a few that have less than 5 grams of net carbs per serving,” she notes. Nielsen adds that vegetables like spinach, zucchini, lettuce, cucumbers, cabbage, asparagus and kale can be eaten freely while keeping your net carbs low. “Veggies also happen to be inexpensive and provide important fiber to keep you full and your microbiome happy and healthy,” she explains.

  1. Take advantage of co-ops, CSAs, and farmer’s markets

“A great way to save money on produce is to join a local CSA and purchase directly from a farm,” says Nielsen. And you don’t have to live in the country to reap these benefits. She notes that this is even something you can do in New York City. “Community Supported Agriculture (CSA) is when you purchase goods from a farmer at the beginning of the season, which are either delivered or picked up week. By cutting out the middleman you can save a significant amount on organic vegetables and fruit, as well as meat and eggs.” You can also join a local food co-op. Nielsen explains that food co-ops sell local and high quality products at a discount to their members. “They often require either a membership fee or a monthly work exchange, but it comes with the benefit of saving 20-40 percent off groceries.” And sometimes your local farmer’s markets can be cheaper than grocery stores, depending on the product.

Next up, here are 16 keto dinner ideas.

Sources

Keto is Most Searched Diet of 2020. Here’s How to Make it Healthy – The Beet

Despite the fact that it’s hard to sustain and requires dieters to eat copious amounts of meat and dairy, Keto is the most searched diet of the year, with over 25.4 million google searches so far, according to a new survey just released, while Intermittent Fasting is second, with 11.7 million searches and Paleo is third with 3.8 million searches. Meanwhile, the percentage of Americans who are dieting has risen to 58 percent, and 32 percent of those have tried more than three different diets, according to the research. Social media is the first place dieters turn for motivation on their weight-loss journey (62 percent) and then their partners (54 percent) and family members (51 percent), according to the research from Ahrefs, Golfsupport.com.

Meanwhile in another survey just released, the top goals people are pursuing during “quarantine” include: Eat healthier or follow a diet (57 percent); Work out and exercise more (56 percent); Have a more positive attitude (53 percent), according to research by OnePoll for Nutrisystem, which found that 53 percent of the 2,000 respondents said they would be more likely to fail a diet or exercise routine if they pursued these goals alone.

Doing Keto Can Work and Be Healthy When You Take a Plant-Based Approach

Following a healthy or plant-based keto plan is possible, according to experts, but most people do a keto diet by eating a preponderance of red or processed meats, making it one of the least heart-healthy approaches to weight loss. While individuals don’t all lose weight the same way, doctors warn that eating a diet high in red meat and saturated fat raises the risk of heart disease and cut out plant-based fruits and vegetables since they are high in carbs, but in doing so they also lose all the nutrients, vitamins, minerals, fiber and health benefits of a plant-based diet.

After Keto and Intermittent Fasting and Paleo the other highest trending diets, this year include the DASH diet, which is mostly plant-based with a small amount of fish or lean meat, Atkins, the Military Diet, the Sirfood Diet which Adele used to lose 100 pounds, the Whole30 Diet, the Alkaline Diet and the Noom Diet plan.

Keto diets work on the premise that by following an extremely low-carb, high-fat eating plan, the body learns to use fat as a form of energy, but it does not mean that you have to eat a diet high in meat if you want to take a plant-based approach. In fact, that may be the healthiest way to be keto, according to cardiologists.

How to go keto on a plant-based, healthy approach to eating

Knowing how popular the keto diet is, many people ask: Is it possible to be keto and plant-based? The answer is yes, if you are prepared to substitute animal protein with plant protein such as tofu and tempeh, and keep your fat sources from plant-based foods, such as avocados, vegetable oil, olive oil, or flaxseed oil, and be prepared to eat plenty of nuts. Getting health fats from plant-based sources such as avocados, olives, nuts, seeds and vegetable oil makes it possible, though you may not have the same array of choices as someone eating meat and dairy.

Functional medicine expert Dr. Will Cole, author of Ketotarian, a predominantly plant-based Keto diet program told  Dana Zepeda for The Beet:  “A conventional Keto diet can be really low in vegetables due to the fear of eating too many carbs. However, on a vegan keto diet, you focus on low-starch vegetables like dark leafy greens, which give you a more well-rounded nutrient-dense diet in the long run.”

Chef Suzi Gerber, who is the author of Plant-Based Gourmet, and a healthy plant-based food expert and chef, shares her list of foods that allow you to be keto and plant-based and it includes plenty of nuts, greens, and nut butters.

Here is the hero list of plant-based keto foods:

  • Nuts: Pecans and walnuts are quite low in carbs. Macadamia nuts might be the best. You learn where the different choices are and focus on those.
  • Greens: Spinach and broccoli rabe are low in net carbs. And so is green pepper.  Choose green instead of yellow or orange or red peppers for the net carbs.
  • Meatless meat and non-dairy cheese replacements. If you need to get a fair amount of oils this is a way to go. It’s much easier to get oil from meatless meat and non-dairy cheese than just in vegetables alone.
  • Cashew butter in a smoothie, or almond butter. Keep your protein and nut fats high.
  • Avocado are your best friend. You’ll want to have avocado on everything, with every meal.

The list of vegetables with low “net carbs” which are the number of carbs absorbed by the body after the fiber, water and all other nutrients are taken into account, include: Celery (1 net carb), Spinach (1 net carb), Asparagus (2 net carbs), Avocado (2 net carbs), Cabbage (3 net carbs), Cauliflower (3 net carbs), Zucchini (3 net carbs), Kale (3 net carbs), Cucumber (3 net carbs), Green Beans (4 net carbs), Broccoli (4 net carbs) and Brussel Sprouts (5 net carbs).

On a keto plan, the goal is to consume no more than 50 grams of carbs a day, so you will load up on these dark leafy vegetables, which also happen to be high in antioxidants, nutrients and vitamins, making this the healthiest way to go keto, according to Dr. Andrew Freeman, a cardiologist at Denver’s National Jewish Health. His view is that keto is fine, so long as it doesn’t cut out all the plant-based healthy foods that your body needs to be heart healthy.

You Can Score All The Keto Diet Recipes You Need For 23 Percent Off on Prime Day – Yahoo Canada Shine On

Photo credit: Amazon / Jewelyn Butron

Photo credit: Amazon / Jewelyn Butron

Photo credit: Amazon / Jewelyn Butron

<p class="canvas-atom canvas-text Mb(1.0em) Mb(0)–sm Mt(0.8em)–sm" type="text" content="From Redbook” data-reactid=”23″>From Redbook

  • The Keto for Carb Lovers cookbook and meal plan from Women’s Health and Delish is discounted on Amazon for Prime Day.
  • The cookbook features 100+ recipes with easy keto diet carb swaps and a 21-day meal plan from an RD.
  • The cookbook is on sale for 23 percent off for a limited time.

<p class="canvas-atom canvas-text Mb(1.0em) Mb(0)–sm Mt(0.8em)–sm" type="text" content="Celebrities who’ve jumped on the keto diet bandwagon make the trendy low-carb, high-fat eating plan look oh so easy. (I’m looking at you Jenna Jameson, Halle Berry, and Kourtney Kardashian.) If you’ve dabbled in the diet, you know that eating no more than 50 grams of carbs a day is quite a feat.” data-reactid=”28″>Celebrities who’ve jumped on the keto diet bandwagon make the trendy low-carb, high-fat eating plan look oh so easy. (I’m looking at you Jenna Jameson, Halle Berry, and Kourtney Kardashian.) If you’ve dabbled in the diet, you know that eating no more than 50 grams of carbs a day is quite a feat.

<p class="canvas-atom canvas-text Mb(1.0em) Mb(0)–sm Mt(0.8em)–sm" type="text" content="Never fear, Women’s Health and Delish have your back with the Keto for Carb Lovers cookbook, and it’s on sale just in time for Prime Day. Starting Tuesday, October 13 at 10 a.m. EST, You get all the keto knowledge you need to succeed for only $19.25 (discounted from the original $24.95 price).” data-reactid=”29″>Never fear, Women’s Health and Delish have your back with the Keto for Carb Lovers cookbook, and it’s on sale just in time for Prime Day. Starting Tuesday, October 13 at 10 a.m. EST, You get all the keto knowledge you need to succeed for only $19.25 (discounted from the original $24.95 price).

<p class="canvas-atom canvas-text Mb(1.0em) Mb(0)–sm Mt(0.8em)–sm" type="text" content="This keto cookbook is packed with mouth-watering recipes and smart carb swaps. There are more than 100 keto recipes to kick-start your weight loss and bolster your willpower for a lot less. (No matter how much you think you can't give up bread.)
” data-reactid=”30″>This keto cookbook is packed with mouth-watering recipes and smart carb swaps. There are more than 100 keto recipes to kick-start your weight loss and bolster your willpower for a lot less. (No matter how much you think you can’t give up bread.)

<p class="canvas-atom canvas-text Mb(1.0em) Mb(0)–sm Mt(0.8em)–sm" type="text" content="Keto for Carb Lovers has a complete 21-day meal plan created by Lara Clevenger, RD, who co-runs The Keto Queens website and social communities. It includes handy tools like weekly grocery lists and meal prep to-do lists to streamline your keto cooking.” data-reactid=”31″>Keto for Carb Lovers has a complete 21-day meal plan created by Lara Clevenger, RD, who co-runs The Keto Queens website and social communities. It includes handy tools like weekly grocery lists and meal prep to-do lists to streamline your keto cooking.

<p class="canvas-atom canvas-text Mb(1.0em) Mb(0)–sm Mt(0.8em)–sm" type="text" content="Reminder: The ketogenic diet is all about minimizing your carbs and upping your fats to get your body to use fat as a form of energy, says Scott Keatley, RD, of Keatley Medical Nutrition Therapy. Keto dieters typically eat no more than 50 grams of carbs a day (the strictest keto dieters even aim for just 20 grams of carbs a day)—which is why these carb swaps are oh-so valuable.” data-reactid=”32″>Reminder: The ketogenic diet is all about minimizing your carbs and upping your fats to get your body to use fat as a form of energy, says Scott Keatley, RD, of Keatley Medical Nutrition Therapy. Keto dieters typically eat no more than 50 grams of carbs a day (the strictest keto dieters even aim for just 20 grams of carbs a day)—which is why these carb swaps are oh-so valuable.

<p class="canvas-atom canvas-text Mb(1.0em) Mb(0)–sm Mt(0.8em)–sm" type="text" content="You Might Also Like” data-reactid=”33″>You Might Also Like

Is The Keto Diet Good For PCOS? Benefits Of Low-Carb Diet For PCOS – Women’s Health

Having polycystic ovary syndrome (PCOS) can affect a lot of different areas of your life. Among other things, PCOS can impact your weight, and a lot of questions come up about the best way to manage PCOS weight gain via your diet. One frequently searched query? Whether the keto diet is a good eating method to help manage PCOS weight gain and other symptoms.

Before we get into that, it’s important to go over some PCOS basics. PCOS is a health condition caused by an imbalance of reproductive hormones, according to the U.S. Department of Health & Human Services’ Office on Women’s Health (OWH). This hormone imbalance causes problems in the ovaries, which make an egg that’s released each month as part of your menstrual cycle. When you have PCOS, the egg might not develop the way it should, or it might not be released during ovulation, according to the OWH.

PCOS can cause a range of symptoms, including irregular periods, infertility, excess hair growth, severe acne, and weight gain, per the American College of Obstetricians and Gynecologists (ACOG). As many as four in five women with PCOS deal with weight issues in conjunction with the condition, ACOG says.

PCOS may be managed with medical interventions like hormonal birth control pills. But lifestyle management, like losing even a little weight, may also help alleviate symptoms, according to ACOG.

And that’s where the keto diet question comes up a lot. Here’s what you need to know about how the keto diet can impact PCOS symptoms.

Is following the keto diet beneficial if you have PCOS?

There’s a lot to dig into here. People with PCOS often deal with insulin resistance, according to the Centers for Disease Control and Prevention (CDC). This means that the body can make insulin, which helps blood sugar enter the body’s cells to provide energy, but can’t use it effectively. Insulin resistance increases the risk of developing type 2 diabetes. Insulin resistance can also lead to patches of thickened, velvety, darkened skin, a condition known as acanthosis nigricans, and this commonly occurs with PCOS, per ACOG.

So, how does the keto diet factor in here? The keto diet is an eating plan that focuses on minimizing your carbs and increasing your fat intake to get your body to use fat as a form of energy. People on the keto diet usually have no more than 50 grams of carbs a day, but some keto fans aim to have no more than 20 grams a day.

As you may (or may not) know, carbs convert into glucose (sugar) in the body, and insulin is needed to take that sugar to your cells for energy. Limiting your carb intake—like you would on the keto diet—can help relieve the insulin resistance that can occur as a result of having PCOS, but likely only for the short term, says Scott Keatley, RD, of Keatley Medical Nutrition Therapy. However, building lean body mass (read: muscle) and losing weight will help your body manage insulin resistance over the long term, he says.

There is some evidence that suggests a keto diet in particular can help women with PCOS lose weight and manage symptoms. A small study published in the Journal of Translational Medicine in early 2020 had 14 medically overweight women with PCOS undergo a keto diet. After 12 weeks on the diet, the researchers found that the women had a “significant reduction in body weight,” the study states, losing an average of 20 pounds and experiencing a reduction in BMI. They also had a decrease in their glucose and insulin blood levels, along with a decrease in the amount of testosterone circulating in their blood. “Our results suggest that a keto diet may be considered as a valuable non-pharmacological treatment for PCOS,” the study authors concluded.

While a keto diet could help women with PCOS lose weight, it may have even more of an impact than a number on the scale, says Jessica Shepherd, MD, an ob-gyn in Texas. “Reducing weight and insulin levels can help some women resume normal ovulation and improved fertility,” Dr. Shepherd notes—other side effects of PCOS.

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ACOG specifically says that weight loss alone may help regulate your period if you have PCOS, noting that this is true even if you lose a small amount of weight. Weight loss also has been found to improve cholesterol and insulin levels, and relieve symptoms like excess hair growth and acne, ACOG says.

But given that weight loss alone can lead to improvement in PCOS symptoms, it’s hard to say how much losing weight specifically with keto will make an added impact, says Taraneh Shirazian, MD, an ob-gyn with NYU Langone Health. “Weight loss will help a woman with PCOS better metabolize her blood sugar—that’s what it boils down to,” she says. “And better metabolism of your blood sugar will theoretically help you ovulate. If you both lose weight so that your body is better able to have better cycles, and are on a diet like keto where your blood sugar is reduced and you keep those levels low, you can lose weight and potentially ovulate.”

In general, though, “Weight loss and a good, healthy diet is key in managing PCOS,” says Christine Greves, MD, a board-certified ob-gyn at the Winnie Palmer Hospital for Women and Babies in Orlando, Florida.

Factoring in all of that, Dr. Shirazian says that considering keto when you have PCOS is “probably a good idea.”

What about other low-carb eating plans for PCOS—also a good idea?

Yup, there’s a chance they can help, too. Low-carb plans tend to focus on low-glycemic foods (that is, foods that are absorbed and metabolized at a slower rate, and cause a slower rise in blood sugar and insulin levels), and that’s a good thing, Dr. Shepherd says. “Low-glycemic foods will help to maintain stable levels of blood insulin, thus improving the body’s utilization of glucose,” she explains.

Plenty of women with PCOS have lost weight on a low-carb diet. Lisa Hasselbeck previously shared with WH how she lost 118 pounds on a keto, and that her weight loss helped her manage symptoms of her PCOS.

Madi Wilson said she lost about 100 pounds on a low-carb diet after she was diagnosed with PCOS. And Jen Wagner says she lost 100 pounds of excess weight due to PCOS on a keto diet and modified low-carb diet.

In general, Dr. Shirazian says, “A low-glucose, low-carb diet should help women with PCOS.”

Is it safe to try keto for PCOS?

Technically, you could jump on the keto train on your own to see how it impacts your PCOS and weight. But experts say it’s not a bad idea to speak to a medical professional before diving in. “Every woman with PCOS should touch base with their doctor, just in case they have issues,” Dr. Shirazian says.

Consulting a nutritionist, if you can, can help you figure out any nutritional deficiencies you might be experiencing, and how to find the right diet that can help you meet your goals, Dr. Shepherd adds. It may be that a keto diet or other low-carb diet would be a good fit for you, or they may recommend something you haven’t even thought of.

Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more.

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