Keto Diet – Make an Informed Choice

jays Articles

Month 1, Free

Keto Diet – Make an Informed Choice

Last Reviewed: 18/10/2021

Time To Read: 3mins

Tags:

What is it?

The ketogenic diet (or keto for short) is a very low carbohydrate, high fat diet that is similar to the Paleo diet and Atkins diet. The diet involves drastically cutting carbohydrates and replacing them with fat.

How it works:

The keto diet forces your body into using a different type of fuel for energy. Instead of using glucose (sugar), which comes from carbohydrates (such as grains, legumes, fruits and vegetables), the keto diet relies on ketone bodies for energy (a type of energy that the liver produces from stored fat).

Burning fat might seem like a great way to lose weight but getting the liver to make ketone bodies is not easy. You need to deprive yourself of carbohydrates – usually fewer than 20-50 grams of carbohydrates a day (a medium sized banana has 27 grams of carbs).

What can I eat?

  • Meat (red meat, steak, ham, sausage, bacon, chicken and turkey)
  • Fatty fish (salmon, trout, tuna and mackerel)
  • Eggs
  • Butter and cream
  • Cheese
  • Nuts & seeds
  • Healthy oils (for example, extra virgin olive oil)
  • Avocados
  • Low carb veges (mostly green veggies, tomatoes, onions, peppers etc)
  • Condiments (salt, pepper, herbs and spices)
Image
The keto diet suggests reducing or eliminating the following foods:
  • Sugary foods (e.g. soda, fruit juice, smoothies, cake, ice cream, candy etc)
  • Grains or starches (wheat-based products, rice, pasta, cereal etc)
  • Fruit (all fruit except small portions of berries like strawberries)
  • Beans or legumes (peas, kidney bean, lentils, chickpeas etc)
  • Root vegetables (potatoes, sweet potatoes, carrots, parsnips etc)
  • Low fat or diet products
  • Some condiments or sauces
  • Unhealthy fats (like processed vegetable oils, mayonnaise)
  • Alcohol
Side effects of Keto diet:
  • Often described as ‘keto flu’ – symptoms can include poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort, decreased exercise performance.
  • Bad breath
  • Smelly urine
Risks of Keto Diet
  • It’s very high in saturated fat. There are lots of scientific studies that show high fat diets are linked with heart disease (stoke, heart attack, cardiovascular disease).
  • Nutrient deficiency – because you are cutting so many grains, fruits and vegetables from your diet you may be at risk for many nutrient deficiencies (eg selenium, magnesium, phosphorus and vitamins B&C).
  • Liver problems – because the liver has to metabolise so much fat, any existing liver conditions could be made worse.
  • Kidney problems – due to the high protein intake in this diet, the kidneys could be overloaded.
  • Constipation – due to the low fibre of the keto diet.

Are you interested in learning about plant-based nutrition? Or why the Keto diet is so bad for you? And how to keep weight off permanently?

Then The Food Cruncher is the plan for you.

Sign up to The Food Cruncher today
– no contracts, no joining fees, cancel whenever you like.

Results

There is still NO EVIDENCE to show that eating a keto diet long term will keep the weight off.

Despite people eating low carb, high protein and/or high fat diets for years, people are still gaining weight. 

Bigger picture – Keto has a large number of nutritional risks associated with it. Think about how realistic this way of eating is going to be long term. Like forever. Really?! Remember, there are NO long-term studies that can show that Keto is beneficial for your health, or that it will keep the weight off long term. Recent scientific studies show that there is NO difference in terms of weight loss benefits between low fat or low carb diets. Remember, weight loss is never a quick fix – and that’s the problem. Everyone wants a new ‘diet’ or fast answer. There isn’t one.

Last point – how long did it take to get to your current weight? I bet it wasn’t overnight…

We hope you will really think about this blog. If you are not achieving your health goals, we invite you to consider joining us in our global ambition to reduce obesity, diabetes and heart disease.

Michelle @ The Food Cruncher.

The Science:
Harvard Health Publishing. Harvard Medical School. Should you try the keto diet? (2018).
 
Johnston BC, Kanters S, Bandayrel K, Wu P, Naji F, Siemieniuk RA et al. Comparison of Weight Loss Among Named Diet Programs in Overweight and Obese Adults. A Meta-analysis. 2014. JAMA. 312(9):923-933. Doi:10.1001/jama.2014.10397.

Astrup A, Larsen TM, Harper A. Atkins and other low-carbohydrate diets: hoax or an effective tool for weight loss? 2004. Lancet. 364:897-99.
 

The Food Cruncher provides general information and a forum for discussions about health, wellness, food and related subjects. The information and other content provided in this website, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment.

If you or any other person has a medical concern, you should consult with your healthcare provider or seek other professional medical treatment. Never disregard professional medical advice or delay in seeking it because of something that you have read on this website or in any linked materials. If you think you may have a medical emergency, call your doctor or emergency services immediately.

The opinions and views expressed on this website have no relation to those of any academic, hospital, health practice or other institution.

Share Article:

ImageImageImageImage

Further Reading

Premium Article

Image

Glycemic Index

Last Reviewed: October 18, 2021
The glycemic index (GI) is a number given to carbohydrate foods based on how slowly or how quickly they increase blood glucose (sugar) levels.
To access this post, you must purchase Lifestyle Plan or Wellness Plan.
Read Article

Month 3 Article

Image

Carbohydrate Loading

Last Reviewed: October 18, 2021
Carbohydrates are a key source of energy for the brain and central nervous system. In addition, the body’s ability to store carbohydrate is quite limited, but can be manipulated daily
To access this post, you must purchase Lifestyle Plan or Sports Nutrition Plan.
Read Article

Month 3 Article

Image

Protein Powder

Last Reviewed: October 18, 2021
Protein powder is made from plants (soybeans, peas, rice, potatoes, or hemp), eggs, or milk and comes in the powder form.
To access this post, you must purchase Lifestyle Plan, Sports Nutrition Plan or Wellness Plan.
Read Article

Free Article

Keto Diet – Make an Informed Choice

Keto Diet – Make an Informed Choice

Last Reviewed: October 18, 2021
You’ve probably heard a lot about the Keto diet. We’re here to share what you need to know.
Read Article

Free Article

Image

Type 2 Diabetes

Last Reviewed: October 18, 2021
The following foods should be avoided if you are eating a whole food plant-based diet…
To access this post, you must purchase Lifestyle Plan.
Read Article

Free Article

Blood Pressure Blog Image 1

Blood Pressure

Last Reviewed: October 18, 2021
Lifestyle interventions that have a significant effect on lowering blood pressure include…
To access this post, you must purchase Lifestyle Plan.
Read Article

Free Article

Wholefood Plant Based Blog Image 1

Wholefood Plant-Based Diets

Last Reviewed: October 18, 2021
The following foods should be avoided if you are eating a whole food plant-based diet…
To access this post, you must purchase Lifestyle Plan.
Read Article

Free Article

Image

Gluten Free

Last Reviewed: October 18, 2021
Ever hear someone say they are ‘gluten free’? We can help you decide if gluten free is for you or not….
Read Article

Free Article

Image

Processed & Ultra-Processed Foods

Last Reviewed: October 18, 2021
Ever heard the term processed and ultra-processed foods? Let us show you how to choose the best foods for your health….
Read Article

Free Article

Probiotics blog - image

What are probiotics and should I take them?

Last Reviewed: October 18, 2021
Have you heard the word probiotics and not sure what it means? We are here to share what you need to know….
Read Article

Free Article

Mediterranean Diet

Mediterranean Diet

Last Reviewed: October 18, 2021
Ever wondered what is in a Mediterranean diet? It’s time to find out.
Read Article

Free Article

Omega 3 & 6

Omega-3 & Omega-6 Fatty Acids

Last Reviewed: October 18, 2021
Every cell in your body, including the brain, requires a constant supply of glocuse, which is mosthly provided by the carbohydrates in food
To access this post, you must purchase Lifestyle Plan.
Read Article

Free Article

Vegetarian & Vegan Diets – the Good & the Bad

Vegetarian & Vegan Diets – the Good & the Bad

Last Reviewed: October 18, 2021
Vegetarian and vegan diets can certainly be healthy, but it all depends on what you eat.
To access this post, you must purchase Lifestyle Plan, PreDiabetes Plan or Sports Nutrition Plan.
Read Article

Free Article

Why Diet’s Don’t Work

Why Diets Don’t Work

Last Reviewed: October 18, 2021
There are so many reasons why diets fail. We’re here at The Food Cruncher to put you on the right path to a healthier, more sustainable way of doing things.
Read Article

Month 1 Article

Portion Sizes

Portion Sizes

Last Reviewed: October 18, 2021
What is a healthy portion size? It can be confusing, which is why we’ve made it nice and simple.
To access this post, you must purchase Lifestyle Plan or PreDiabetes Plan.
Read Article

Month 1 Article

Image

Do Calories Matter?

Last Reviewed: October 18, 2021
You need to know what a calorie is and how many calories are in your food. This is where we can help.
To access this post, you must purchase Lifestyle Plan or PreDiabetes Plan.
Read Article

Month 1 Article

Food Swaps

Food Swaps – How to Save Calories

Last Reviewed: October 18, 2021
We’ve got a user-friendly list of food swaps to help you save calories!
To access this post, you must purchase Lifestyle Plan or PreDiabetes Plan.
Read Article

Month 2 Article

cholesterol

Cholesterol

Last Reviewed: October 18, 2021
High cholesterol raises the risk of coronary heart disease. Let’s get into the small changes to your diet that can make a big impact.
To access this post, you must purchase Lifestyle Plan or Wellness Plan.
Read Article

Month 5 Article

Image

Protein How Much Should I Eat?

Last Reviewed: October 18, 2021
Protein is a source of energy but its main role in the body is growth and repair. It helps form muscles, hair, nails, skin and organs.
To access this post, you must purchase Lifestyle Plan, PreDiabetes Plan or Sports Nutrition Plan.
Read Article

Month 2 Article

Image

Fat – What is it and How Much should I eat?

Last Reviewed: October 18, 2021
So much is said about fat, without the full facts being known. We’re here to help.
To access this post, you must purchase Lifestyle Plan, PreDiabetes Plan or Sports Nutrition Plan.
Read Article

Month 5 Article

Image

Obesity

Last Reviewed: October 18, 2021
Statistics from the World Health Organization show that, worldwide, 39% of adults over the age of 18 years were overweight in 2016, and 13% were obese.
To access this post, you must purchase Lifestyle Plan.
Read Article

Month 2 Article

Nuts

Nuts

Last Reviewed: October 18, 2021
While nuts are good for you, they are high in fat. So, which types should you choose above others?
To access this post, you must purchase Lifestyle Plan.
Read Article

Month 8 Article

Food Label

Food Labels

Last Reviewed: October 18, 2021
Ever get confused by food labels? Don’t worry, you’re not alone. Let’s help you out.
To access this post, you must purchase Lifestyle Plan.
Read Article

Month 3 Article

Sugar

Sugar

Last Reviewed: October 18, 2021
Want the lowdown on sugar? You’ve come to the right place.
To access this post, you must purchase Lifestyle Plan or PreDiabetes Plan.
Read Article

Month 5 Article

Plant Based Diet

Plant-Based Diets

Last Reviewed: October 18, 2021
You’ve heard ‘plant-based diet’ a lot. But has anyone explained it properly to you? Let us help.
To access this post, you must purchase Lifestyle Plan, PreDiabetes Plan or Sports Nutrition Plan.
Read Article

Month 7 Article

Sports Drinks & Smoothies

Sports Drinks & Smoothies

Last Reviewed: October 18, 2021
Sports drinks and smoothies are not a golden ticket to amazing health. We’ll explain why.
To access this post, you must purchase Lifestyle Plan.
Read Article

Month 10 Article

Food & Lifestyle as Medicine

Food & Lifestyle as Medicine

Last Reviewed: October 18, 2021
Were you aware that lifestyle diseases are the leading cause of death in the modern world? Let’s talk about that.
To access this post, you must purchase Lifestyle Plan.
Read Article

Month 4 Article

Image

Butter & Margarine

Last Reviewed: October 18, 2021
It seems like a never-ending debate. Which is better? Butter? Or margarine?
To access this post, you must purchase Lifestyle Plan.
Read Article

Month 4 Article

protein

Fibre

Last Reviewed: October 18, 2021
Fibre… are you getting enough? Don’t stress. We’re ready to help.
To access this post, you must purchase Lifestyle Plan, PreDiabetes Plan or Sports Nutrition Plan.
Read Article

Month 6 Article

salt

Salt

Last Reviewed: October 18, 2021
Generally, you don’t need to look for sodium – it will find you! Most of the salt in your diet comes from processed and prepackaged food.
To access this post, you must purchase Lifestyle Plan or PreDiabetes Plan.
Read Article

Month 4 Article

carbohydrates

Carbohydrates – and why you need them

Last Reviewed: October 18, 2021
There are heaps of sources of carbohydrates. Here’s a user-friendly guide to what you should know.
To access this post, you must purchase Lifestyle Plan, PreDiabetes Plan or Sports Nutrition Plan.
Read Article

Month 7 Article

Image

Alcohol

Last Reviewed: October 18, 2021
If you enjoy a drink, there are a few things about alcohol you might want to know about.
To access this post, you must purchase Lifestyle Plan.
Read Article

Free Article

Tea

Tea

Last Reviewed: October 18, 2021
Do you like to drink tea? Read on for some research on the number of cups a day to drink.
Read Article

Month 11 Article

Vitamin D

Vitamin D

Last Reviewed: October 18, 2021
It’s not only for healthy bones and teeth that you need calcium.
To access this post, you must purchase Lifestyle Plan or Sports Nutrition Plan.
Read Article

Month 9 Article

Iron

Iron

Last Reviewed: October 18, 2021
Did you know there are two forms of dietary iron? Would you know which foods to find them in? The Food Cruncher is here to provide the answers!
To access this post, you must purchase Lifestyle Plan or Sports Nutrition Plan.
Read Article

Month 11 Article

phosphorus

Phosphorus

Last Reviewed: October 18, 2021
It’s not only for healthy bones and teeth that you need calcium.
To access this post, you must purchase Lifestyle Plan.
Read Article

Month 11 Article

Iodine

Iodine

Last Reviewed: October 18, 2021
It’s not only for healthy bones and teeth that you need calcium.
To access this post, you must purchase Lifestyle Plan.
Read Article

Month 11 Article

Magnesium

Magnesium

Last Reviewed: October 18, 2021
It’s not only for healthy bones and teeth that you need calcium.
To access this post, you must purchase Lifestyle Plan.
Read Article

Month 11 Article

Potassium

Potassium

Last Reviewed: October 18, 2021
It’s not only for healthy bones and teeth that you need calcium.
To access this post, you must purchase Lifestyle Plan.
Read Article

Month 11 Article

zinc

Zinc

Last Reviewed: October 18, 2021
It’s not only for healthy bones and teeth that you need calcium.
To access this post, you must purchase Lifestyle Plan.
Read Article

Month 9 Article

Image

Calcium

Last Reviewed: October 18, 2021
It’s not only for healthy bones and teeth that you need calcium.
To access this post, you must purchase Lifestyle Plan or Sports Nutrition Plan.
Read Article

Month 11 Article

Selenium

Selenium

Last Reviewed: October 18, 2021
It’s not only for healthy bones and teeth that you need calcium.
To access this post, you must purchase Lifestyle Plan.
Read Article

Month 9 Article

vitamin c

Vitamin C

Last Reviewed: October 18, 2021
Because the body does not produce vitamin C, it is important to obtain it in your diet daily.
To access this post, you must purchase Lifestyle Plan or Sports Nutrition Plan.
Read Article

Month 10 Article

vitamin A

Vitamin A

Last Reviewed: October 18, 2021
Vitamin A is important for vision, the immune system and reproduction. Keen to know what the recommended intake is? We’re here to help.
To access this post, you must purchase Lifestyle Plan.
Read Article

Month 12 Article

Takeaway & Take Out Food Choices

Takeaway & Take Out Food Choices

Last Reviewed: October 18, 2021
If you decide to take a night off from cooking, it can be pretty hard to know what a healthy takeaway choice is.
To access this post, you must purchase Lifestyle Plan.
Read Article

Month 12 Article

Healthy Snacks

Healthy Snacks

Last Reviewed: October 18, 2021
The key to healthy snacks is not only choosing the right food but remembering it’s a snack. Not a meal. Try and keep your snacks to under 200 calories, especially if you are trying to lose weight.
To access this post, you must purchase Lifestyle Plan.
Read Article

Month 10 Article

food that boost immune system

Foods to Boost Your Immune System

Last Reviewed: October 18, 2021
Keen to find out which foods can boost your immune system? We’re here to help.
To access this post, you must purchase Lifestyle Plan.
Read Article

Month 11 Article

Image

Coconut Oil – Beyond the Hype

Last Reviewed: October 18, 2021
There are some really important things you should know about coconut oil.
To access this post, you must purchase Lifestyle Plan.
Read Article

Month 11 Article

Image

B Vitamins

Last Reviewed: October 18, 2021
B vitamins have an important role to play. Not quite sure what they do? Read on.
To access this post, you must purchase Lifestyle Plan.
Read Article

Month 11 Article

vitamin e

Vitamin E

Last Reviewed: October 18, 2021
Think you’re getting enough Vitamin E? Let’s check out the list of food sources where it’s found.
To access this post, you must purchase Lifestyle Plan.
Read Article

Month 11 Article

Image

Vitamin K

Last Reviewed: October 18, 2021
Not sure which foods contain vitamin K? We can help you out with that right here.
To access this post, you must purchase Lifestyle Plan.
Read Article

Month 11 Article

Manganese

Manganese

Last Reviewed: October 18, 2021
Manganese is an essential nutrient. But how much do you need?
To access this post, you must purchase Lifestyle Plan.
Read Article

Month 12 Article

Detox

Why Detox Diets Won’t Get You Healthy

Last Reviewed: October 18, 2021
Tempted to go on a detox diet? Before you go any further, we’ve got some important points to share.
To access this post, you must purchase Lifestyle Plan.
Read Article

For the truth about food and evidence based nutrition information, join The Food Cruncher.

We only publish evidence-based articles so no gimmicks, fads or anything unsupported
by research or evidence. Members only have exclusive access.

Monthly – $19.99 NZD
Yearly – $191.90 NZD $239