Lauded for its weight-loss potential, the keto diet is the high fat, low carb food plan that has attracted A-list admirers such as Halle Berry, Kourtney Kardashian and Adriana Lima. But read the small print and you’ll find that this is strictly-no-pasta plan may be less effective than you first thought and could cause more harm than good in the long term. Here, clinical dietitian at Medcare, Dr. Nadine Aoun, weighs in with her expert opinion.
Which means avoiding nutrient rich foods that are high in carbohydrates, including: fruits (with the exception of berries), vegetables that grow below the ground, milk and yogurt, and whole grains.
In a keto diet one must have fat at each meal, some healthy unsaturated fats like nuts, seeds, avocado, olive oil, and some unhealthy saturated fats like coconut oil, butter, lard.
But getting the liver to make ketone bodies is not easy, as you need to deprive yourself of carbohydrates to less than 20 to 50 gram per day. It also takes time to reach to ketosis state, and eating too many proteins can interfere with ketosis.
The lack of eating fruits and vegetables puts you at risk of nutrient deficiency, as well as constipation as fruits and vegetables are high in fiber, So having a healthy, nutritious balanced diet is better for overall health, and moderation is the key.
