Everything You Need To Know About The Keto Diet

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In our last blog, we talked about coping after a breast cancer diagnosis. Besides skin cancer, breast cancer is the most common cancer in women. Receiving a diagnosis like this is undoubtedly scary, and you may find yourself unsure how to cope. We discussed dealing with the emotional side effects, staying informed, discussing your concerns, and taking steps to look and feel your best. If you are interested in learning more, we encourage you to check out our last post! 

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Today, we’ll be discussing the keto diet. Although this diet has risen in popularity fairly recently, it has actually been around for way longer– In fact, it was developed in 1924 by Doctor Russell Wilder at the Mayo Clinic! The ketogenic diet, commonly referred to as the keto diet or simply keto, is a low-carb and high-fat diet. We’ll be taking a closer look at this diet, what it entails, its benefits, and how you can get started! If you’re interested in learning more about the keto diet, you’ve come to the right place. Let’s get started!

What is the keto diet?

As mentioned, the ketogenic diet was first developed in 1924 as Dr. Wilder explored a fat-centric diet that could mimic the effects of fasting. Fasting refers to abstinence from food, and has been widely used as a treatment for epilepsy since approximately 500 B.C. The body runs on sugars harvested by the carbohydrates from the foods you eat, which are converted into glucose. Since glucose is the simplest form of energy for the body to use, it will always be used first, before your body turns to stored fat. However, when your diet is primarily high in fat, the body will switch into a state called ketosis, using fatty acids and ketone bodies for energy. Dr. Wilder tested this ketogenic diet on epilepsy patients, and it proved to be an effective treatment. It wasn’t until 1972 that weight loss began to be associated with the ketogenic diet, after Dr. Robert Atkins published his first diet book. In the book, Dr. Atkins described the first few weeks of the diet as being focused on eating fat and little to no carbs in order to induce ketosis. 

Today, the keto diet has made headlines after being touted by various celebrities. It is extremely popular because it claims to produce easy and effective weight loss. But what does the diet actually consist of, and is it right for you?

There are several different types of the keto diet. You may want to discuss them with your primary doctor to see which one is right for you. For example, you may need to have a higher protein intake, depending on your goals, activity level, or health history. In order to achieve ketosis, you must severely reduce the amount of carbs you eat. Again, you may want to discuss a plan with your doctor. You’ll want to limit your carb intake to 20 to 50 grams per day. Roughly 60 to 80 percent of your calories should come from fats, and the remaining calories will come from protein. 

The keto diet is great for anyone looking to lose weight or improve their overall health. It is also a great option for people with diabetes. However, it may not be a good choice for athletes who are looking to increase muscle. 

What can I eat on a keto diet?

One of the great things about the keto diet is that it is not as restrictive as it may seem. Although you are cutting out carbs for the most part, there are still many delicious foods you can eat! When you think about being on a strict diet, you might think of having to eat plain, grilled chicken. With the keto diet, however, this will not give you enough fat. You’ll want to add something to your chicken, such as a sauce or a non-starchy vegetable on the side to make sure you’re getting enough fat. Here are some examples of foods that you can eat on a keto diet:

• Meat and poultry, especially grass-fed meat
• Seafood, especially shrimp and fatty fish, like salmon
• Eggs (whole eggs, not just egg whites– Most of the nutrients are found in the yolk!)
• Cheese, such as bleu cheese, cheddar, cream cheese, mozzarella, and feta
• Vegetables, including green leafy vegetables, peppers, and summer squash
• Nuts and seeds, such as almonds, macadamia nuts, and chia seeds
• Healthy oils, like avocado oil or extra virgin olive oil

In order to maximize the benefits of the keto diet, you should eat a wide variety of keto-appropriate foods. Rotating foods like vegetables and meat will allow you to get different nutrients and health benefits.

With that being said, here are foods that you should avoid while on the keto diet:

• Grains and starches, such as pasta, cereal, wheat-based products, and rice
• Sugary foods and beverages, such as soda, ice cream, and cake
• Unhealthy fats, such as mayonnaise and processed vegetable oils
• Low fat or diet products, like low fat salad dressings and condiments
• Sugar-free or diet foods, like sugar-free desserts, candies, or sweeteners
• Alcohol, such as beer, wine, or mixed drinks
• Fruit, except for small portions of berries, such as strawberries

A good rule of thumb is to base your diet mostly on whole, single-ingredient foods. 

How do I get started on a keto diet?

Now that you know what you can eat on the keto diet, you’ll need to start planning. Planning your meals in advance can be beneficial for everyone, especially those who are on the keto diet. This is often referred to as meal prep or meal planning. If this is your first time doing meal prep, it is best to start small by planning out just a few meals for the upcoming week. Make sure the meals align with the carb, protein, and fat intake you need to meet. This can be done by looking at food labels ahead of time, and deciding which of your favorite foods can be incorporated into your diet. We recommend looking up keto-friendly recipes or meal ideas! If you are eating out at a restaurant, pick a meat or fish-based meal, and then replace any high-carb sides with keto-friendly vegetables.

As you can see, the keto diet is a great and effective diet that can help you lose weight effectively and improve your overall health. We hope you found this article informative, and we encourage you to reach out if you have any further questions or concerns. Here at The Breast Place, we are dedicated to helping you feel more confident in your skin. We offer injectable treatments such as Botox, Juvéderm, and Dysport, as well as other facial rejuvenation services such as laser treatment and more! Additionally, we offer breast imaging services and provide consultations, clinical breast exams, and dedicated treatment plans. We strongly encourage you to reach out to us for a consultation if you have any questions or concerns pertaining to our service areas– We are committed to empowering women, and we are proud to offer treatments and products to help you look and feel your best. Thank you for taking the time to read today’s article and we hope you’ll check back in for future posts about treatments, wellness, and more!