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University of Illinois Extension
Is the Keto diet right for you?
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 [January 22, 2019]
LINCOLN
As the season for weight loss diets is now in full swing, you may be
wondering if the ketogenic, or keto, diet is one to embark on. The
ketogenic diet is one of the newest weight-loss strategies to
surface in the media, but it's actually been around since 1920 as an
effective treatment for epilepsy in children.
While there's slight variances in the many versions of the keto diet
available, it's basically a low carbohydrate (5 to 10 percent of
daily calories), high fat (70 to 80 percent of daily calories) and
moderate protein (10 to 20 percent of daily calories) diet.
The premise, is to put your body through a state of ketosis, which
is an adaption that allows the body to survive during starvation.
When severely restricting your body of carbohydrates, which are the
brain's main source of energy, the body will metabolize fat instead
of carbs, creating ketones. In the absence of carbs, the brain uses
ketones for fuel.
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The diet has been associated with short-term benefits, including
weight loss, and improvements in insulin resistance and
cardiovascular markers. It's also been reported that the high-fat
content helps keep people feeling full. On the other hand, the
restrictive nature of the diet makes it very difficult for one to
follow. Prohibiting specific foods and food groups can lead to
nutritional deficiencies and create unhealthy eating behaviors over
time.
As of now, there is insufficient evidence about the long-term
effectiveness or safety of the ketogenic diet. A ketogenic diet is
not for everyone. Instead of fooling your body into thinking that
it's in starving mode, eat a balanced diet of unsaturated fats, lean
protein and carbohydrates, which include whole grains, fruits and
vegetables.
If you do choose to go keto, it is recommended to consult with one's
physician and dietitian to closely monitor biochemical changes.
[Jenna Smith, Extension Educator,
Nutrition and Wellness
Terri Miller, MPA
County Extension Director - Unit 16] |
