Inactive
Month 1, Free
Keto Diet – Make an Informed Choice
Last Reviewed: 22/11/2022
Time To Read: 3mins
Tags: Free
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)
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. 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?
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:
Further Reading
Month 3 Article
Protein Powder
Last Reviewed: January 4, 2023
Protein powder. The good, the bad, and do you really need it?
To access this post, you must purchase Lifestyle Plan, Sports Nutrition Plan, Sports Nutrition Plan or Wellness Plan.
Read Article
Month 3 Article
Carbohydrate Loading
Last Reviewed: July 27, 2022
Carbohydrates are essential for training. Athletes, this article is for you.
To access this post, you must purchase Lifestyle Plan, Sports Nutrition Plan or Sports Nutrition Plan.
Read Article
Premium Article
Glycemic Index
Last Reviewed: January 4, 2023
Ever heard of the glycemic index? if you have high blood sugars, you need to read this article.
To access this post, you must purchase Lifestyle Plan or Wellness Plan.
Read Article
Premium Article
Turmeric and Health
Last Reviewed: January 4, 2023
What’s the deal with turmeric? This article focuses on how turmeric might benefit your health – read on to find out more.
To access this post, you must purchase Lifestyle Plan.
Read Article
Premium Article
Food Delivery Subscriptions – Are they worth the money?
Last Reviewed: January 4, 2023
My Food Bag? Hello Fresh? Food delivery subscriptions – are they worth it?
To access this post, you must purchase Lifestyle Plan.
Read Article
Premium Article
Plant-based Milk versus Dairy
Last Reviewed: January 4, 2023
Let’s talk about milk. Plant-based or dairy – which is better?
To access this post, you must purchase Lifestyle Plan.
Read Article
Free Article
Type 2 Diabetes
Last Reviewed: January 4, 2023
Did you know you can bring your blood sugars back to a normal range with nutrition and exercise? You can also reverse symptoms of prediabetes. Read this article to find out more.
Read Article
Free Article
Processed & Ultra-Processed Foods
Last Reviewed: November 22, 2022
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
What are probiotics and should I take them?
Last Reviewed: November 22, 2022
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
Wholefood Plant-Based Diets
Last Reviewed: January 4, 2023
The following foods should be avoided if you are eating a whole food plant-based diet…
Read Article
Free Article
Gluten Free
Last Reviewed: November 22, 2022
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
Keto Diet – Make an Informed Choice
Last Reviewed: November 22, 2022
You’ve probably heard a lot about the Keto diet. We’re here to share what you need to know.
Read Article
Free Article
Blood Pressure
Last Reviewed: January 4, 2023
Lifestyle interventions that have a significant effect on lowering blood pressure include…
Read Article
Free Article
Mediterranean Diet
Last Reviewed: November 22, 2022
Ever wondered what is in a Mediterranean diet? It’s time to find out.
Read Article
Free Article
Omega-3 & Omega-6 Fatty Acids
Last Reviewed: January 4, 2023
Omega-3 & Omega-6 fatty acids are essential to human health. Keep reading to find out more.
Read Article
Free Article
Vegetarian & Vegan Diets – the Good & the Bad
Last Reviewed: May 16, 2022
Vegetarian and vegan diets can certainly be healthy, but it all depends on what you eat.
Read Article
Free Article
Why Diets Don’t Work
Last Reviewed: November 22, 2022
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
Last Reviewed: May 10, 2022
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, PreDiabetes Plan, Blood Pressure Plan, Blood Pressure Plan, Mens Health Plan or Mental Health Plan.
Read Article
Month 1 Article
Do Calories Matter?
Last Reviewed: May 10, 2022
Not all calories are created equal. The quality of what you eat matters. Calories definitely matter and we explain why.
To access this post, you must purchase Lifestyle Plan, PreDiabetes Plan, Blood Pressure Plan, Blood Pressure Plan, Mens Health Plan or Mental Health Plan.
Read Article
Month 1 Article
Food Swaps – How to Save Calories
Last Reviewed: January 4, 2023
We’ve got a user-friendly list of food swaps to help you save calories!
To access this post, you must purchase Lifestyle Plan, PreDiabetes Plan, Blood Pressure Plan, Blood Pressure Plan, Mens Health Plan, Mental Health Plan or PreDiabetes Booster Plan.
Read Article
Month 2 Article
Cholesterol
Last Reviewed: May 16, 2022
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
Protein How Much Should I Eat?
Last Reviewed: January 5, 2023
Protein. Do you know how much protein you actually need a day? You might be surprised.
To access this post, you must purchase Lifestyle Plan, Sports Nutrition Plan, Sports Nutrition Plan, Mens Health Plan, Mental Health Plan or PreDiabetes Plan.
Read Article
Month 5 Article
Obesity
Last Reviewed: January 4, 2023
Sadly, obesity rates around the world seem to keep on rising. We can help if you are looking to improve your health.
To access this post, you must purchase Lifestyle Plan.
Read Article
Month 2 Article
Fat – What is it and How Much should I eat?
Last Reviewed: July 27, 2022
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, Sports Nutrition Plan, Sports Nutrition Plan, Mens Health Plan, Mental Health Plan, PreDiabetes Plan, Blood Pressure Plan or Blood Pressure Plan.
Read Article
Month 2 Article
Nuts
Last Reviewed: January 5, 2023
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 3 Article
Sugar
Last Reviewed: January 5, 2023
Want the lowdown on sugar? You’ve come to the right place.
To access this post, you must purchase Lifestyle Plan, Mental Health Plan, Mens Health Plan or PreDiabetes Plan.
Read Article
Month 8 Article
Food Labels
Last Reviewed: January 4, 2023
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, PreDiabetes Booster Plan, Mental Health Plan, Blood Pressure Plan or Blood Pressure Plan.
Read Article
Month 10 Article
Food & Lifestyle as Medicine
Last Reviewed: January 4, 2023
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 5 Article
Plant-Based Diets
Last Reviewed: January 5, 2023
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, Sports Nutrition Plan, Sports Nutrition Plan, Mens Health Plan, Mental Health Plan or PreDiabetes Plan.
Read Article
Month 7 Article
Sports Drinks & Smoothies
Last Reviewed: October 18, 2022
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 or Mental Health Plan.
Read Article
Month 4 Article
Butter & Margarine
Last Reviewed: January 5, 2023
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
Fibre
Last Reviewed: January 5, 2023
Fibre… are you getting enough? Don’t stress. We’re ready to help.
To access this post, you must purchase Lifestyle Plan, Sports Nutrition Plan, Sports Nutrition Plan, Mens Health Plan, Mental Health Plan, PreDiabetes Plan, Blood Pressure Plan or Blood Pressure Plan.
Read Article
Month 6 Article
Salt
Last Reviewed: January 4, 2023
Generally, you don’t need to look for salt – it will find you. Too much salt is harmful to your health. We show you how to reduce your salt intake with some simple steps.
To access this post, you must purchase Lifestyle Plan, Mens Health Plan, Mental Health Plan, PreDiabetes Plan, Blood Pressure Plan or Blood Pressure Plan.
Read Article
Month 4 Article
Carbohydrates – and why you need them
Last Reviewed: January 5, 2023
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, Sports Nutrition Plan, Sports Nutrition Plan, Mens Health Plan, Mental Health Plan or PreDiabetes Plan.
Read Article
Month 3 Article
Pre-Diabetes – What is it and how to prevent it
Last Reviewed: January 5, 2023
Prediabetes can be reversed. Read on to find out how.
To access this post, you must purchase Lifestyle Plan, PreDiabetes Plan or Mens Health Plan.
Read Article
Blood Pressure Article
Dash Diet
Last Reviewed: January 5, 2023
Ever heard of the DASH diet? This eating pattern is proven to reduce blood pressure. This article tells you how.
To access this post, you must purchase Mens Health Plan or PreDiabetes Plan.
Read Article
Free Article
Coffee
Last Reviewed: January 4, 2023
Love a cup of coffee? This article is just for you.
Read Article
Month 7 Article
Alcohol
Last Reviewed: January 5, 2023
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, Mens Health Plan, Mental Health Plan or PreDiabetes Booster Plan.
Read Article
Free Article
Tea
Last Reviewed: November 22, 2022
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
Last Reviewed: January 4, 2023
It’s not only for healthy bones and teeth that you need calcium.
To access this post, you must purchase Lifestyle Plan, Sports Nutrition Plan, Sports Nutrition Plan or PreDiabetes Booster Plan.
Read Article
Month 9 Article
Iron
Last Reviewed: January 4, 2023
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, Sports Nutrition Plan, Sports Nutrition Plan or PreDiabetes Booster Plan.
Read Article
Month 11 Article
Iodine
Last Reviewed: January 4, 2023
It’s not only for healthy bones and teeth that you need calcium.
To access this post, you must purchase Lifestyle Plan or PreDiabetes Booster Plan.
Read Article
Month 11 Article
Selenium
Last Reviewed: January 4, 2023
It’s not only for healthy bones and teeth that you need calcium.
To access this post, you must purchase Lifestyle Plan or PreDiabetes Booster Plan.
Read Article
Month 11 Article
Phosphorus
Last Reviewed: January 4, 2023
It’s not only for healthy bones and teeth that you need calcium.
To access this post, you must purchase Lifestyle Plan or PreDiabetes Booster Plan.
Read Article
Month 11 Article
Magnesium
Last Reviewed: January 4, 2023
It’s not only for healthy bones and teeth that you need calcium.
To access this post, you must purchase Lifestyle Plan or PreDiabetes Booster Plan.
Read Article
Month 11 Article
Zinc
Last Reviewed: January 4, 2023
It’s not only for healthy bones and teeth that you need calcium.
To access this post, you must purchase Lifestyle Plan or PreDiabetes Booster Plan.
Read Article
Month 11 Article
Potassium
Last Reviewed: January 4, 2023
It’s not only for healthy bones and teeth that you need calcium.
To access this post, you must purchase Lifestyle Plan or PreDiabetes Booster Plan.
Read Article
Month 9 Article
Calcium
Last Reviewed: January 4, 2023
It’s not only for healthy bones and teeth that you need calcium.
To access this post, you must purchase Lifestyle Plan, Sports Nutrition Plan, Sports Nutrition Plan or PreDiabetes Booster Plan.
Read Article
Month 9 Article
Vitamin C
Last Reviewed: January 4, 2023
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, Sports Nutrition Plan or Sports Nutrition Plan.
Read Article
Month 12 Article
Healthy Snacks
Last Reviewed: January 4, 2023
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, Mental Health Plan or PreDiabetes Booster Plan.
Read Article
Month 10 Article
Vitamin A
Last Reviewed: January 4, 2023
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
Last Reviewed: January 5, 2023
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, Mental Health Plan or PreDiabetes Booster Plan.
Read Article
Month 10 Article
Foods to Boost Your Immune System
Last Reviewed: January 4, 2023
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
Coconut Oil – Beyond the Hype
Last Reviewed: January 4, 2023
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
B Vitamins
Last Reviewed: January 5, 2023
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 or PreDiabetes Booster Plan.
Read Article
Month 11 Article
Vitamin E
Last Reviewed: January 5, 2023
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
Vitamin K
Last Reviewed: January 5, 2023
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
Last Reviewed: January 5, 2023
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
Why Detox Diets Won’t Get You Healthy
Last Reviewed: January 5, 2023
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