KETO DIET: HEALTHY OR NOT?

A healthy diet is essential to nourish, protect, balance, and control our bodily functions. 

Among the hundreds of diet choices, the Ketogenic Diet (also known as Keto Diet)  is a low-carbohydrate, high-fat ingesting plan.  It aims to increase the dieter’s fat intake while it reduces carbohydrates.  The body burns the fat as a fuel. It is achieved by casting off the bulk of carbs from our meals.  This results from our frame to go into a state of ketosis and use the fats to store power and energy.

The Benefits of Keto:

• It is effective in losing weight
• It lowers the risk factors for diseases
• Hunger is not often experienced

According to a study from the National Institutes of Health, adults who followed a ketogenic diet for 8 weeks lost nearly five times as much total body fat compared to those who followed a low-fat diet.

The Risks of Keto:

Like anything else, there are negative effects that can happen if Keto Diet is applied in longer terms, such as:

• A low protein in the blood
• Extra fats in the liver
• Kidney stones
• Micronutrient deficiencies

Foods to Avoid:

Avoid carb-based foods like grains, sugars, rice, potatoes, juices, and most fruits.

Start planning your Keto-Friendly Grocery Basket and choose among the list below:

For Produce:

• mushrooms
• garlic
• green cabbage
• green onions
• white onion
• red bell pepper
• spinach
• romaine or leaf lettuce
• cherry tomatoes
• avocado
• Lime

For Proteins:

• boneless, skinless chicken breasts
• ground beef
• breakfast sausage
• Bacon

For Eggs and Dairy:

• cream cheese
• eggs
• plain, whole-milk yogurt
• bleu cheese
• salted butter

For Pantry Staples:

• chicken broth
• coconut cream
• almond flour
• soy sauce
• vanilla extract
• cocoa powder
• monk fruit extract
• almond butter
• Spices and oils
• garlic powder
• salt
• pepper
• ground ginger
• cinnamon
• coconut oil
• sesame oil
• sesame seeds
• avocado oil

*Bonus: Try this Keto-friendly Recipe!

KETO SUSHI ROLLS

Prep Time:  15 minutes

Ingredients:

• Nori Seaweed Sheets
• Bell pepper, cucumber, or any chopped vegetables or filling
• Avocado for filling
• Sushi-grade / Smoked Fish
• Cream Cheese or Spicy Peanut Sauce

Steps:

1. Assemble the sushi by laying out the Nori Seaweed Sheets and dampening the edges with a little water. 
2. Lay your filling on the Nori Sheet and roll it lightly.
3. Slice it into bite-sized pieces just the way you eat it like a wrap.

Keto sushi rolls are excellent, nutrient-rich snacks without the guilt! 

You can get the Nori Seaweed Sheets from an Asian Grocery Market and start whipping up your own creations at home!

The TAKEAWAY – Is Keto Diet healthy or not?

• It is healthy and beneficial for patients who have metabolic, neurological, and insulin-related diseases.  However, discuss any intended diet plan with a trusted dietician or healthcare provider if you’re planning to stay long-term on this particular diet.