We would say by now you have heard of the Keto Diet. From sports stars, to celebrities to everyday people, you probably know someone who is on it now or has tried it in the past. The diet claims to promote weight loss as well as fat loss but does it really work? And most importantly, is it safe? The Keto diet is one of the most in-demand diets out there and every day it continues to grow. not only do people do keto for its weight loss benefits but also for a variety of health benefits. Some research shows that the keto diet can benefit those with type 2 diabetes, epilepsy and a decreased risk for heart disease. We take a look at the pros and cons of taking on a keto lifestyle and who should and shouldn’t do it. Always speak with your family physician before starting any new diet.

WHAT IS THE KETO DIET?

The keto diet focuses on high fat, moderate protein and a low carbohydrate diet plan. For the keto to work, you must reduce your carb Intake drastically. For most of us, this is the hard part. If you are like us, we love Italian food and Bread, Bread and more Bread. A typical day of keto allows 25-50 grams total of carbs. This will force your body to go into ketosis which is a metabolic state. Hitting this state will make your body more efficient at burning fat. The lower amount of carbs you consume makes it easier to reach ketosis.

FOODS YOU CAN CONSUME

Beef
Seafood
Poultry such as turkey, duck and chicken.
Bacon
Eggs
Venison
Salmon
Tuna
Olive oil
Avocado oil
Coconut oil
Ghee
Full fat cheeses
Low carb veggies such as: celery, green beans, tomatoes, cauliflower, broccoli and hot peppers.
Low carb fruits such as: cantaloupe, lemons, berries, watermelon, and peaches.
almonds

Pecans
Cashews
Chia seeds
Pistachios
Whole milk
Cheddar cheese

Water is best to drink, but you can have coffee and some alcoholic beverages in moderation such as: vodka, whiskey, rum and tequila.

FOODS TO STAY AWAY FROM

Bread- BOO
Cookies
Cakes
Sugar
White rice
Pasta
Cereal
Grains
Corn
Peas
Grapes
Bananas
Pineapples
Vegetable oils
Canola oil
Soda
Sugary drinks
Diet food because they add sugar and sweetener

PROS of KETO

Could possibly treat epilepsy
Weight Loss
Fat Loss
Could treat Type 2 Diabetes but checking blood sugar is imperative during keto
Could possibly starve cancer (tumor) cells
Feel more energetic
Helps in lowering blood cholesterol
Helps maintain blood sugar levels
Help eliminate brain fog
Slow progression of Multiple Sclerosis

POSSIBLE CONS

Possibility to develop kidney stones
Lose muscle mass during ketosis
May cause nutritional deficiencies by cutting carbs
Not great for gut health
Could lead to yo-yo dieting
Could lead to loss of electrolytes and dehydration
Could cause bowel issues
Bad breath
Could cause menstrual cycle issues