Over the past couple of years, we’ve seen a boom in the keto diets popularity. Celebrities and athletes both have been vocal in their support of the diet. However, is this diet worth all the hype that it gets? Dr. Dee and our team here at Healing Hands Chiropractic in Murfreesboro, Tennesse promote good health and the keto diet may attribute to that.
What Is The Keto Diet?
The Ketogenic Diet, AKA the keto diet, is a high-fat low-carbohydrate diet. The idea behind the diet is that it forces the body to burn fats rather than carbohydrates. This makes your body more active and can help lose weight and keep weight off. When the body burns fats for energy, it turns fat into ketones in the liver, which can supply energy for the brain. The diet causes massive reductions in blood sugar and insulin levels. There are many studies that point to the positives of this lifestyle.
The Types of Keto Diets
There are multiple different versions of the keto diet. Each has its own benefits and each has its limits on what foods you can and can’t eat. Here are some of the different types of keto diets:
- Standard (SKD) – This diet contains 75% fat, 20% protein and 5% carbs
- Cyclical (CKD) – On this diet, you would have five keto days followed by 2 high-carb days
- Targeted (TKD) – With this diet, you can work carbs into your meals
- High-protein – This diet is 60% fat, 35% protein, and only 5% carbs
This diet that is best for you is largely dependent on your goals. Some diets are intended for bodybuilders and athletes. People who work out a ton and need fat to turn into muscle.
Does The Keto Diet Really Work?
There have been several studies that point to these food changes helping with overall health. It is an effective way to lose weight and to prevent diseases. Research point to the lifestyle being far more effective than the traditional low-fat diet. Importantly for those trying to lose weight, the keto diet is still filling. This makes it easier to lose weight because you don’t feel hungry all the time. One study found that people who implemented these changeslost 2.2 times more weight than those on a calorie-restricted low-fat diet.
Other Benefits of the Diet
Beyond assisting with weight loss, there are other ways that the keto diet can help. It provides an increased protein intake which can provide numerous health benefits. It also increases ketones, lowers blood sugar and improves insulin sensitivity. The keto diet can help decrease the risk of heart disease. It’s believed the diet can also slow tumor growth in cancer patients. Research has also pointed to the diet leading to a massive reduction in seizures in epileptic children.
Foods You Can Eat on Keto
The foods you can eat are going to depend on what diet you’re following. With that being said, the options for food are typically the same all the way around. Here are some of the things you can eat includes:
- Plain greek yogurt
- Meat and poultry
- Low-carb vegetables
One of the benefits of the keto diet is that it is still very tasty.
Foods To Avoid
As a general rule of thumb, avoid anything that is super high in carbs. These carbs are hard for your body to process. Here are some of the foods you should avoid if you’re on the keto diet:
- Starchy vegetables
- High-sugar fruits
- Sweetened yogurt
- Baked goods
Like many diets, it will take some time getting used to not eating the food that you are used to eating. However, over time, you will notice the payoff the diet is having.
Pair the Keto Diet with Chiropractic Care
If you’re starting the keto diet to make your health a priority, we can help. Our chiropractic care goes a long way in your overall wellbeing. Dr. Dee and our team here at Healing Hands Chiropractic in Murfreesboro, Tennesse works hard to help you. Contact us today for an appointment. Chiropractic care can help with back pain, migraines, neck pain, herniated disks and more. It is a great alternative to over the counter medicine that can be addictive with a huge list of negative side effects.