SW

KETO DI ET
A TREND?
Far eeha Ar if (RD) (RDN)

SW
KETO DI ET BY FAREEHA ARI F
@healthydiet.pk Fareeha Arif

what i s a ket ogeni c di et ?

Keto diet is quite popular right now and it
seems like no matter where you go. Someone
is talking about it. But is it a healthy thing to
do? That's what we're going to talk about
today. Not surprisingly since the keto diet is so
popular. After doing my own research I'm
going to tell you what I think as a registered
dietitian.
What a lot of people hear about keto they
sink it. It's just a low carb diet similar to
Atkins, but that really isn't the whole
picture here. A ketogenic diet is a low
carbohydrate but there's a little more to it
than that in addition to being low
carbohydrate.
.

An I nt r o:

A ketogenic diet is also moderate in protein

and high in fat and this breakdown comes
somewhere around five percent
carbohydrate 20% protein and 75 percent fat
for the overall diet in General. People are
trying to keep their carbohydrate around or
fewer 20 grams per day. In terms of actual
food that looks like a moderate amount of
protein rich foods like meat a high amount of
fat rich foods, like olive oil, almond, cream,
butter, coconut oil, some leafy green
vegetables, and other very low carbohydrate
vegetables and then no carbohydrate-rich
foods, like grains, beans, fruits and starchy
vegetables like potatoes.
WHAT' S GOIN G ON IN YOUR BODY AFTER KETO?

·A keto diet is all about shifting the fuel source that your body is using our body uses
glucose as its preferred fuel source, and we get that from the carbohydrates in our
diet as well as the stored carbohydrates in our body and that comes in the form of
glycogen in our liver and in our muscles.
·Body can shift things around in terms of our metabolism, so if there isn't glucose
around to use, our body can shift to using fat primarily for energy instead and it
breaks down the fat into Ketone bodies, which then can be used as fuel.
·With a ketogenic diet, you're Shifting the body from relying on glucose as the main
energy source to using ketone. the body gets glucose from carbohydrates, but it can
also make glucose from proteins and that's why it's important to keep protein levels
at a moderate amount in a ketogenic diet because if someone consumes high
amounts of protein than the body can start to use that converted into glucose, and
then the person wouldn't be in ketosis anymore.

HOW PEOPLE ACTUALLY DO KETO?

Now as far as the Practical aspect of how people actually do keto some people just
rely on tracking alone. They track their food. They track the amount of carbohydrates
that they're getting the tractor protein and their fat make sure everything is lining up
and then trust that their body is going to go into ketosis that state where it's using
ketones primarily for fuel other people take it to the next step and actually do some
testing to see what their Ketone levels are. So with that a lot of them have their own
spins or different versions of it different variations, sometimes they also combine it
with other diets as well.
KETOGEN IC DIET:
USED AS A THERAPEUTIC DIET:

Ketogenic diets were primarily used as a

therapeutic diet to treat and reduce
seizures in children with epilepsy.
Research on ketogenic diets is around
the treatment of epilepsy and reducing
seizures

WHAT IS SO POPULAR ABOUT IT?

·You can have protein rich foods on a ketogenic diet, but you have to watch the
amount that you're having. You can't go over a certain limit if you want to stay in
ketosis.
·Because you can eat a lot of fat rich foods does it mean that a ketogenic diet is
restrictive?
·You are allowed to eat foods with fat in abundance?

WHAT YOU ARE ACTUALLY DOIN G?

The thing that you're not allowed to have your favorite food, you restrict your food
and eventually you end up in some sort of binge or feeling out of control. And for a
lot of people when they have that sort of binge eating happen. They think wow I really
need to restrict because I can't control myself around food, but that's not the case at
all.
Your body is pushing back again a totally normal response to keep you alive and to
keep you eating totally normal and you go to the Other Extreme and this cycle
continue.
A lot of people still didn?t get what the body is telling them and they end up going
back to restricting really that is the problem. You can also think of it kind of as a circle,
you know you restrict which leads to a binge and then because of that binge restrict
again, which relieves to it leads to another binge and it just goes on and on and on it's
the same way.
ACTUALLY A RESTRICTIVE DIET:

Keto is no different and is actually a restrictive diet, restriction can also lead to food
fear, preoccupation with food, and obsession with food. On top of that its exacerbated
by the tracking that's required with the keto diet because you have to be tracking what
you're eating counting up those macro numbers and making sure everything is getting
in the right place. So when you have the restriction on its own and then the tracking
and counting, on top of that, that can set you up for a lot of problems and one of those
problems, is that when micromanaging your food by counting and tracking everything
you eat.

IM PACTS ON THE BODY:

·It disconnects you from your body's own internal cues.

·It disconnects you from your body's hunger and fullness signals
·It disconnects you from your body's cravings and what foods your body is asking for
because instead of listening to what your body is saying paying attention to what
sounds good right.

For f u r t h er Con su lt aion ,

Please reach me out at 0311-4383166