The ketogenic diet has surged in popularity in recent years, with many individuals drawn to its promise of rapid weight loss and other potential health benefits. However, navigating the world of keto can be confusing, especially for beginners. This article will provide a comprehensive overview of the ketogenic diet, its potential risks and benefits, and how a keto recipe book can be a valuable tool for those embarking on this dietary journey.
Understanding the Ketogenic Diet
The ketogenic diet is a high-fat, very low-carbohydrate diet. While there are no official rules about the proportion of macronutrients required to follow the ketogenic diet, popular resources suggest that an average of between 70 and 80 percent of your total calories come from fat, up to 20 percent come from protein, and only 10 percent or fewer come from carbohydrates, Harvard Health reports. For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein.
The primary goal of the keto diet is to induce a metabolic state called ketosis. When carbohydrate intake is severely restricted, the body begins to break down fat for energy, producing ketones as a byproduct. These ketones then become the body's primary fuel source.
Challenges of Following Keto
The ketogenic diet is challenging to follow. Because 80 percent or more of your calories must come from fat, if you’re doing the diet correctly, you need to be calculating, weighing, tracking, and measuring what you’re eating.
Potential Health Risks of the Keto Diet
The diet isn’t without risks. People often don’t know it’s a medically prescribed diet for patients with epilepsy. People with epilepsy, most commonly children, get regular blood work and lab tests, and are under medical supervision so that doctors and dietitians can confirm they’re getting the vitamins and minerals they need to stay healthy, she says. Keto beginners may follow the diet incorrectly and miss out on potassium, calcium, magnesium, and fiber - essential nutrients that are commonly found in whole grains, certain veggies, and fruits, which are limited on a keto menu. So when people decide to try the diet to lose weight, they’re often doing so without the medical specialists they would otherwise need.
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Another risk? The diet can strain the kidneys if they’re already damaged. If you already have kidney issues, the diet is likely not going to be right for you. Beyond that, people at risk for heart disease will probably want to avoid the diet or consult their doctor before trying it, because many foods on a ketogenic diet are high in saturated fat. The American Heart Association recommends saturated fat because it raises your LDL, or “bad“ cholesterol, which increases your risk of heart disease. People with type 1 diabetes, women who are pregnant or breastfeeding, individuals with a history of eating disorders, and those whose gallbladder has been removed are among the other people whom dietitians advise to avoid the keto diet. Also, a review published in the September-October 2019 issue of the Journal of Clinical Lipidology found that a low-carb diet (like the ketogenic diet), may help lower blood sugar, but at the same time could raise that LDL cholesterol. (Overall, the research on keto’s effect on cholesterol is mixed, however.) More studies on keto are needed.
Scientists are looking into whether the ketogenic diet might be promising for those suffering with brain tumors, although the study, published in July 2021 in the journal Neurology, was conducted in a laboratory setting, not on humans.
Potential Benefits of the Keto Diet
Despite the potential dangers of the keto diet, the craze surrounding the approach continues, with more and more people espousing this philosophy for weight loss and other purported health benefits. I think people are attracted to the diet because you often lose a lot of weight in the beginning, but it’s actually water weight at first,” says Pegah Jalali, RDN, a registered dietitian in New York City and an adjunct professor at New York University.
Also, if people do have weight loss success on the diet - which is very restrictive - many people don’t have a plan for what’s next, after that phase. And when you start to add carbs again and return to how you ate in the past, you’ll likely start gaining weight, she says. So-called yo-yo dieting, studies show, can be harmful to your health, even upping your risk for a heart attack, according to one study.
While there’s ample research on the perks of the keto diet for epilepsy, there’s limited research on humans when it comes to other touted health benefits, says Jalali. The trials haven’t covered long periods of time, and often people are in the same place, weight loss-wise, as those on other diets after six months, Jalali says. For example, a short-term study published in August 2020 in the journal Nutrition and Metabolism found that older adults with obesity on a very low carbohydrate diet (that included high amounts of fat) lost more weight and total fat than the control group. While the results seem promising, the study lasted only eight weeks.
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An article published in July 2019 in JAMA Internal Medicine explained that “the enthusiasm for its potential benefits exceeds the current evidence supporting its use for these conditions,“ like treating obesity and type 2 diabetes. Thus, Jalali says, it’s an effective diet for people with epilepsy who can take advantage of the health benefits and have medical supervision and a lifetime motivation to stay on the plan. But people who don’t have a medical reason to be on the ketogenic diet may want to reconsider.
I think there’s a more sustainable way to lose weight, even for people who have a lot to lose, such as with plant-based diets, the Mediterranean diet, and the DASH diet,“ says Hultin. “I don’t recommend the ketogenic diet for anyone unless it’s medically necessary.“
The Role of a Keto Recipe Book
Navigating the keto diet can be significantly easier with the help of a well-crafted keto recipe book. These books provide a wealth of information and resources, including:
- Meal Planning: Keto recipe books often include sample meal plans to help beginners understand how to structure their daily meals and meet their macronutrient requirements. For example, "Keto Meal Planning Made Easy" offers 5-day menu plans with nutritious options for breakfast, lunch, dinner, sides, and snacks.
- Recipes: A good keto recipe book will contain a wide variety of delicious and easy-to-follow recipes that adhere to the ketogenic guidelines.
- Shopping Guides: Many keto recipe books include shopping guides to help readers identify the best ingredients to use in their recipes. "New and Improved Shopping Guide" helps you identify what ingredients the ATK Reviews team recommends so that you can re-create the exact dish you see on your screen.
Choosing the Right Keto Recipe Book
With the growing popularity of the keto diet, there are numerous recipe books available. When selecting a keto recipe book, consider the following factors:
- Author Credibility: Look for books written by registered dietitians, nutritionists, or experienced keto practitioners.
- Recipe Variety: Choose a book that offers a diverse range of recipes to keep your meals interesting and prevent boredom.
- Nutritional Information: Ensure that the book provides detailed nutritional information for each recipe, including macronutrient breakdowns (fat, protein, carbohydrates).
- User Reviews: Read reviews from other users to get an idea of the book's quality and effectiveness.
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