According to Bill Turner’s recent article (Summer 2019), “Food For Thought” in “At The Lake,” a Geneva Lakes Area Magazine, the Keto Diet (a modern day version of the Atkins Diet) depends on our daily food intake going away from their high use of carbohydrates and instead going towards high-quality fats and proteins usage.
Turner informs, “The average American diet today consists of 50-60% carbohydrates. The Keto Diet proponents say that should be 5-10% during the initial weight loss period and 10-20% during the maintenance period.”
Turner explains that no matter what your daily food intake contains, calories still always count. The use of fats (slower to metabolize) to replace carbs (faster to metabolize), however, does help the dieter to feel more filled-up and less likely to break the diet’s “rules of the road.”
The Keto Diet reduces all carbs, especially high glycemic (foods producing increase in blood sugar levels quickly) and processed foods. Turner continues “It pushes you to eat more nutrient-rich and high-energy food and ….the plan is built around delicious foods that melt off fat, reduce your sugar cravings, and help you feel mentally sharp, energetic and sated (filled up).” ***Turner does note that (despite research, some of which was mentioned in Part 1 of my 2 Part series) the diet’s claim to lower cholesterol, fight cancer and heart disease, reduce inflammation, and improve brain function has, not at present time, been definitively concluded.
We do know that the diet helps us to move away from carbs, thus giving our pancreas and insulin system a break. The Keto Diet leads to an avoidance or better control of diabetes and abnormal weight gain. With little or no carbs around, your multipurpose liver will begin to convert fat that is stored or consumed into fatty acids, called ketones. Thus, the name of the process, ketosis, prevents fatty liver, leads to reduction of caloric intake, and, most important, weight loss. As seen below, Keto followers will add high-quality fats, proteins, and organic foods to their daily diets. This will lead the dieter to gain more vitamins, minerals, phytonutrients (nutrients fighting diseases and insects found in a variety of healthy plants) and, therefore, health benefits for the body.
Foods to Avoid:
1. Grains: wheat, corn, rice, and cereals like oats
2. Sugars: honey, agave, maple syrup, white or brown sugar
3. High-Carb Fruits: apples, bananas, oranges, grapefruit
4. Tubers: potato and yams
Foods to Eat:
1. Meats: Fish, beef, lamb, poultry, eggs, and organ meats (liver)
2. Low-Carb Vegetables: spinach, kale, broccoli, and cruciferous/other veggies found in this category
3. High-Fat Dairy: hard cheeses, high-fat cream, butter, whole milk yogurt
4. Nuts and Seeds: macadamias, walnuts, sunflower seeds, peanuts, almonds
5. Avocados and Berries: raspberries, blackberries, blueberries
6. Sweeteners: stevia, erythritol
7. Fats: coconut oil, high-fat salad dressing, saturated fats
