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    The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet that puts the body into a state of ketosis where it uses fat instead of glucose for energy. To achieve ketosis, less than 50 grams of carbohydrates per day are recommended. The keto diet consists of foods higher in fat and protein like eggs, meat, cheese, nuts, and oils while restricting fruits, starchy vegetables, grains, and sugars. While the keto diet may help with weight loss and regulating blood sugar, it can be difficult to maintain long-term due to restrictions and lack of variety.

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    The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet that puts the body into a state of ketosis where it uses fat instead of glucose for energy. To achieve ketosis, less than 50 grams of carbohydrates per day are recommended. The keto diet consists of foods higher in fat and protein like eggs, meat, cheese, nuts, and oils while restricting fruits, starchy vegetables, grains, and sugars. While the keto diet may help with weight loss and regulating blood sugar, it can be difficult to maintain long-term due to restrictions and lack of variety.

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    © All Rights Reserved
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    68 views1 page

    Keto Diet Handout 1

    Uploaded by

    api-497774789
    The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet that puts the body into a state of ketosis where it uses fat instead of glucose for energy. To achieve ketosis, less than 50 grams of carbohydrates per day are recommended. The keto diet consists of foods higher in fat and protein like eggs, meat, cheese, nuts, and oils while restricting fruits, starchy vegetables, grains, and sugars. While the keto diet may help with weight loss and regulating blood sugar, it can be difficult to maintain long-term due to restrictions and lack of variety.

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    © All Rights Reserved
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    of 1

    THE KETO DIET

    | All you need to know about one of the most popular fad diets |

    The Good What is Keto?


    Although typically used for
    children with epilepsy, the keto The keto, or ketogenic, diet is a high fat, moderate protein,
    diet has become really popular and very low carbohydrate diet that puts the body into a
    today due to its potential for metabolic state known as ketosis. In ketosis, the body uses
    weight loss and weight fatty acids (fat) as a fuel source rather than glucose (which
    maintenance.
    comes from the carbohydrates we eat).
    Further, the keto diet has
    Typically, less than 50 grams of carbohydrates per day are
    potential to help regulate
    blood insulin and glucose required to be in ketosis. To give this some perspective:
    levels, which is beneficial for
    - 1 cup of corn provides 41 grams of carbs.
    those facing type II diabetes.

    -1 slice of bread averages 15 grams of carbs.


    The Bad
    If done incorrectly, the keto -1 tablespoon of honey amounts to 17 grams of carbs
    diet could easily lead to
    What does a keto diet look like?
    nutrient deficiencies because
    of how restrictive it is. A ketogenic diet commonly consists of foods higher in fat
    and protein, such as…
    Cutting out and/or reducing
    intake of certain foods and
    - Eggs - Meat - Cheese - Nuts - Seeds
    food groups without proper
    planning may mean nutritional - Butter - Some Dairy - Coffees/Teas - Plant Oil
    needs go unmet.
    - Non-Starchy Vegetables (lettuce, eggplant, peppers, etc)
    The Ugly
    Cutting out and/or drastically Due to the strict carb allotment (50g), a lot of starchy and
    reducing intake of certain carb-rich foods are restricted or avoided altogether,
    foods and food groups isn’t including…
    really sustainable for the long-
    term. - Fruit (restricted) - Beer - Wine - Juice

    Variety is good in a diet, and - Starchy Vegetables (potatoes, corn, winter squash etc.)
    the keto diet often limits that.
    - Flour/grain products (baked goods, oatmeal, rice, etc)
    This can make it hard to
    maintain keto as a permanent - Added & Natural Sugars (honey, maple syrup, etc)
    dietary lifestyle.

    Source: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/

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