“For most, it’s a fad diet that will offer temporary results.” That runs counter to Newgent’s usual advice to find an eating plan you can follow for a lifetime. “For most people, going keto means jumping on the diet-of-the-moment bandwagon,” says Jackie Newgent, RDN, a culinary nutritionist in New York City and the author of The All-Natural Diabetes Cookbook. Keto Isn’t Without Its Drawbacks, Health-Wiseīut not everyone’s a fan. There are some other researched benefits beyond weight loss, including possibly acting as a mood stabilizer in those with bipolar disorder (per a very small previous study in Neurocase) and, more rigorously studied, lessening epileptic seizures (according to a review). “The keto diet is popular because in most cases it can produce very easy and effective weight loss - that’s the primary reason why people start it,” says Hollywood Beach, Florida–based Franziska Spritzler, RD, founder of Low Carb Dietitian. Ketosis is a natural metabolic state in which the body burns fat rather than carbs. Keeping the body in ketosis for extended periods of time may lead to weight loss, according to previous research. Ketosis happens when the body turns to fat as its main source of energy, instead of carbohydrates, says Amy Shapiro, RD, the New York City–based founder of Real Nutrition. “A keto diet to me would be any diet that gets a body into ketosis,” she says. Kristen Kizer, RD, who is based in Canberra, Australia, says that all of these diets have one thing in common. Quick, Short-Term Weight Loss Is an Appealing Aspect of Keto As a result, several spins on the keto diet have emerged. That’s inspired some to tweak the low-carb, high-fat diet to meet their needs. Keto devotees stay true to the diet 100 percent of the time, while others have found they need a little more carbohydrates or protein. The reason may be that for many people, including some prominent celebrities, the ketogenic (or “keto”) diet offers the kind of dietary switch-up that can produce results such as quick weight loss and increased energy. "Instead of excessively restricting carbs, it's best to focus on eating healthy sources of carbohydrates like whole grains, sweet potatoes, and fruit, and limiting the sugar-laden carbohydrates, like juice, sodas, candy, and processed sweets," Annie said.The popularity of the ketogenic way of eating hasn’t waned - in fact, it seems stronger than ever, as it remains one of the most searched-for diets online. Fill your plate with healthy fats (like avocados and nut butter) and lean sources of protein (poultry, tofu, beans), while limiting your intake of refined carbs and added sugars. That translates to 94 grams of carbs, 67 grams of fat, and 131 grams of protein.įinally, remember that the quality of the foods you eat matters just as much as the quantity. So, if you're eating 1,500 calories per day, 375 should come from carbs, 600 from fat, and 525 from protein. Once you've determined how many calories you'll need to eat to lose weight ( this formula will help you find your sweet spot), you can simply use these percentages to calculate the breakdown for each nutrient, where 1 gram of carbs or protein is equal to four calories and 1 gram of fat is equal to nine calories. "The body's preferred energy source is carbohydrates, so restricting carbohydrates too much can be unhealthy and difficult to maintain over a long period of time," Annie told POPSUGAR.) You'll get the rest of your calories from fat and protein: 40 percent and 35 percent, respectively. (She noted that this can range from 15 to 35 percent, depending on a number of factors, including your activity level. While everyone is different, and you should consider working with a dietitian to establish some goals, most low-carb diets limit carbohydrates to roughly 25 percent of your calories, explained Annie Reed, a registered dietitian in Greenville, SC. For obvious reasons, they become more important when you're following a plan that requires you to limit one of those pillars. If you're unfamiliar, macronutrients are the carbs, fats, and proteins that make up the calorie content of your food. There's no skirting counting calories when you're trying to lose weight, but if you choose to go low-carb, you'll need to calculate your macros, too.
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