Keto Diet | Weight loss | A Beginner's Guide to the Keto Diet
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LifestyleTranscript
00:00Hi, I'm Lisa Valenti, registered dietitian with Healthline,
00:03and today we'll be talking about the ketogenic diet,
00:06otherwise known as the keto diet.
00:07Super popular diet, but what is it?
00:10What kind of foods can you eat?
00:12Is it good for you?
00:13What are the downsides of trying keto?
00:15Plus, we'll give you some meal ideas
00:17and hopefully help you decide
00:19if trying the keto diet is right for you.
00:21What is the keto diet?
00:31It's a high-fat, moderate-protein,
00:34ultra-low-carbohydrate diet,
00:36so very different than the way that most people eat.
00:39The ketogenic diet is set up so that about 70%
00:42of your calories come from fat, about 20% from protein,
00:46and no more than 10% of your calories
00:48are coming from carbohydrates.
00:50The idea behind the keto diet
00:52is that it puts your body into ketosis.
00:55Normally, our bodies run mostly on carbs.
00:57We break down the carbohydrates we eat
01:00into smaller molecules, into simple sugars called glucose,
01:03and then we're able to absorb that and use that as energy.
01:07When there's no carbohydrates left,
01:09we can tap into the small amount of carb sources
01:12we have in our muscle,
01:13but most of our energy's stored as fat in the body,
01:16or if we're not eating any carbs,
01:18we can get that energy from fat in our diet.
01:20What types of foods can you eat on a ketogenic diet?
01:23What types of foods can you eat on a ketogenic diet?
01:26Well, pretty much anything,
01:28as long as it doesn't contain carbs.
01:30Think about foods like meat, red meat, pork,
01:34chicken, bacon, and sausage.
01:36You can eat nuts and seeds.
01:38You can eat low-carb vegetables,
01:40so think about spinach, asparagus,
01:43and again, some of those moderate-carbohydrate-containing
01:46veggies like onions and peppers
01:48may also have a place in your diet
01:49because it's not zero carbs, it's just low carbs.
01:52So some fruits you may find on a ketogenic diet,
01:55like berries, tend to be lower in carbohydrates
01:57than fruits like mango, pineapple, and bananas.
02:01You can also include lots of different oils
02:03and fats in your diet,
02:04so avocado oil, olive oil, butter, coconut oil,
02:08those can all be part of your diet.
02:09So when it comes to the list of foods you can't eat,
02:12you may think that feels a little bit longer
02:14when you decide to start a keto diet
02:16because some of your favorite foods,
02:17like pasta, rice, brownies, ice cream,
02:20so anything that's super starchy,
02:22anything that's really sweet
02:23might not be allowed on keto diet
02:25because of the carb intake
02:27or the carb count on those foods.
02:29Those are some foods you can eat on the keto diet,
02:31but how might it come together at mealtime?
02:37Now, it helps if you know how to cook
02:39and you have a little bit of creativity,
02:41but some breakfast ideas on a ketogenic diet
02:43might be a cheesy omelet,
02:45so you're having eggs, cheese,
02:48and you add some of those non-starchy vegetables in,
02:50maybe asparagus or a little bit of peppers.
02:52A lot of people doing keto
02:53may also stray from traditional breakfast foods
02:56and have some other meats or avocado for breakfast.
02:59So again, instead of putting avocado on toast,
03:01you might use avocado as a topper
03:03for an omelet or an egg muffin
03:06so that you're keeping that fat high and those carbs low.
03:09Some lunch and dinner ideas for the ketogenic diet
03:12might be putting together things like chicken salad
03:14or a shrimp salad,
03:16making them with the full-fat versions
03:18of mayonnaise or Greek yogurt,
03:20serving them with a side of greens dressed with olive oil.
03:23You can get creative with different stir fries,
03:26again, using low-carbohydrate sauces to put together meals,
03:30and instead of serving your meals with rice or over noodles,
03:33you can make zucchini noodles or try cauliflower rice.
03:36So with a little bit of creativity,
03:38you can still have a diet
03:39that has a lot of different varied fat sources,
03:43vegetable sources.
03:44Again, trying some of those things for snacks
03:47that may be lower in carbs, like berries,
03:49paired with something higher in fat,
03:50like a full-fat Greek yogurt.
03:52And then again, sometimes just grabbing a handful of nuts
03:55or something like that, which are higher in fat,
03:57do have a little bit of carbs, but not a lot.
03:59Also, the keto diet may seem really appealing
04:02because technically you could eat all the bacon
04:05and sausage and cheeseburgers without buns that you want
04:09and still maintain your fat and carb ratios.
04:12You could do that,
04:13but then you'd be getting a lot of processed meat
04:15in your diet, which isn't linked with great health outcomes.
04:17So to truly get the benefits,
04:19you're gonna wanna focus on eating things like sardines
04:21and salmon and avocado and nuts
04:24and less of the ultra-processed foods.
04:26Let's talk benefits of following a ketogenic diet.
04:32Most people who follow a keto diet will lose weight.
04:35While you get to eat all those high-fat foods,
04:38you're probably ending up consuming fewer calories
04:41than you were on whatever way of eating you were
04:44before you went keto.
04:45That's because it's really hard to overeat high-fat foods.
04:47They're very satisfying, very filling,
04:49and so you tend to have smaller portion sizes
04:52and a lot of those easy-to-grab snack foods
04:55like potato chips, pretzels, popcorn,
04:57those won't fit on your diet.
04:58So weight loss tends to be at least a short-term benefit
05:01for people following a ketogenic diet.
05:03The keto diet may also be easier to follow
05:06than some more complicated diets.
05:08Once you have an awareness of how many carbs are in a food,
05:11you have a good sense of whether or not you can eat it,
05:14and you don't necessarily need to be counting calories
05:17or tracking any of your intake
05:19as long as you stick to choosing those high-fat
05:21and lower-carbohydrate foods more often.
05:24Low-carb diets in general have been popular for a long time,
05:27so there's typically something for you to work with there,
05:29but it does require some cooking skills,
05:31some basic nutrition knowledge.
05:33What's really interesting about the ketogenic diet
05:36is beyond weight loss,
05:37it's effect on certain chronic conditions.
05:40So the diet actually came into existence in the 1920s
05:43as a way to help kids who have epilepsy
05:46stop their seizures.
05:47So there is some promising research
05:49around following a keto diet
05:51and reducing your risk or helping manage symptoms
05:53for certain neurological conditions
05:55like Alzheimer's, MS, and Parkinson's.
05:58The research is really preliminary
06:00because it wasn't until recently
06:01that more people were trying keto
06:03and more researchers were looking into its effects,
06:05but we do know that it changes the way
06:07that your brain gets fuel,
06:09and there may be some benefits to following a ketogenic diet
06:12for those neurological conditions.
06:14That said, we really need to do more research to learn more,
06:17and when it comes to chronic conditions and a keto diet,
06:20it's not all good news.
06:24A recent study found that eating a keto diet
06:27or a very low-carb diet
06:28may increase your risk of heart disease,
06:30and again, I think it comes down to which type of foods
06:33you are choosing to include on your keto diet.
06:35Is it olive oil and almonds and salmon,
06:38or is it bacon and sausage and processed cheese?
06:41And again, they both can fit,
06:43but which are you choosing more often?
06:44Plus, all of our individual disease risks vary,
06:47so someone who has heart disease in their family
06:50or is maybe less active
06:51might be at higher risk to begin with,
06:53so talk to your doctor as you're thinking through
06:56if the ketogenic diet is right for you.
06:58Another downside to following the ketogenic diet
07:00is that as some people enter ketosis,
07:02they experience what's called the keto flu.
07:05Now, that's exactly what it sounds like.
07:06You're truly experiencing flu-like symptoms
07:09because of your dietary changes.
07:10That may be headaches, nausea, fatigue,
07:13diarrhea, constipation.
07:15You just don't feel great.
07:17And now, one way to help reduce those risks of keto flu
07:21is to make sure you're really dialing in
07:23your water and electrolyte balance.
07:25As you start ketosis,
07:27you're cutting out a lot of foods
07:29that are rich in electrolytes
07:30like potassium and magnesium and sodium,
07:33so you may wanna consider being mindful of your intake.
07:36Again, making sure you're getting enough
07:38of those non-starchy vegetables
07:40like celery has potassium in it,
07:42but so do bananas and potatoes,
07:43which you're not really gonna be eating,
07:45so really being mindful of which foods
07:47contain those micronutrients,
07:48potentially adding an electrolyte supplement to your water
07:51and making sure you're staying hydrated
07:53to help reduce those symptoms.
07:55Anecdotally, some people say that just going low carb
07:58before they enter ketosis can help them
08:01because they're not going from eating a lot of carbs
08:04straight to an ultra low carb diet,
08:05so you may wanna consider sort of weaning yourself
08:08into keto by just focusing on cutting back on carbs
08:11and then deciding to make the leap
08:13all the way into a keto diet.
08:17A ketogenic diet also may not be for everybody.
08:21If you're pregnant or nursing,
08:22it's not recommended to start a ketogenic diet.
08:25Also, if you have a history of eating disorders
08:28or disordered eating because the keto diet
08:30is very restrictive, it is likely not right for you.
08:34If you're at higher risk of certain chronic conditions,
08:35like heart disease, you also may want to talk to your doctor
08:38so that you have a better sense of what embarking
08:41on a keto diet may do to your health.
08:43So talk to a doctor or a dietitian who knows you
08:46and your health concerns and issues more closely.
08:49It also may be helpful for people with diabetes,
08:52but it's not the only way to manage your diabetes.
08:55So if you do have diabetes and you're interested in this
08:57but you really love carbs,
08:59just know that you don't have to cut them out
09:01to manage your diabetes.
09:02There's lots of different ways to eat
09:04and you can certainly still have carbohydrate
09:06containing foods and manage your blood sugar
09:08if you're doing it in a smart way
09:10and choosing more of those good for you carbohydrates,
09:12more complex carbs that have fiber.
09:14So those starchy vegetables, those fruits and whole grains.
09:18As with any diet, it's really important when you're,
09:20especially when you're cutting out food groups,
09:22to be mindful of the foods you are choosing.
09:25You really want to have nutrient rich options more often.
09:29When we look at the research overall,
09:30if you're just doing keto to help lose weight,
09:33what the research shows is that the best diet to lose weight
09:36is the one that you can stick to long-term.
09:38So if cutting out all carbs forever
09:41doesn't sound great to you,
09:42you may want to consider changing the way you eat
09:45and focusing just on adding more fruits and vegetables
09:47or adding more fiber to your diet or lean protein
09:50in order to help you meet those weight loss goals
09:52without necessarily entering into ketosis.
09:55I hope you found this video really helpful.
09:57If you do decide to try the keto diet,
09:59we have lots of resources on healthline.com.
10:01And again, I highly recommend that you read up
10:04and learn a lot about nutrition
10:06because if you're gonna do keto the right way,
10:08you kind of have to become
10:09a little bit of a nutritionist yourself.
10:10Let us know what other questions you have about keto
10:13or other diets down below in the comments.
10:15And don't forget to like, subscribe,
10:16and hit that bell for more from me and Healthline.