[ad_1]
The best of Molly Kimball: Nutrition columnist Molly Kimball will be on leave until August 6th. During his absence, we revisit some of his most popular and popular columns published by NOLA.com | The Times-Picayune. Kimball, Registered Dietitian, can be reached at [email protected]. Follow her (@MollyKimballRD) on Facebook, Instagram and Twitter and you can check out his weekly podcast; Just search 'Molly Kimball' on Apple podcasts, Spotify or your favorite podcast app.
I am often asked questions about popular diets. That's why this week and next week I'll cover two popular diets: this week's keto diet and Whole30 next week, including the benefits, harms and consumption for everyone.
To be clear, I do not advocate or recommend that we follow all these programs.
Although these diets – or components of these diets – may be beneficial to some, my recommendation to the majority of the population is to stay simple, streamlined, healthy – fewer strict rules with do's and don'ts lists do, and more about The Basics: Limiting Added Sugars and White Carbohydrates. Highlight lean proteins. Tons of vegetables, fruits (mostly berries), and more emphasis on vegetable fats when possible. Find what suits your lifestyle, taste preferences, budget, and schedule.
If you choose to try one or more of these popular diets, take it as an opportunity to help change the bad habits, and learn about how you can react to certain foods and ingredients so that you can make lasting behavioral changes that can persist long after you leave a particular diet.
"I'm going keto." I hear this more and more often. And it is very likely that you have heard someone speak of "keto", you have considered it yourself or, at the very least, you have seen products and recipes "compatible with the keto In stores, magazines and social media.
The Keto diet: what is it?
"Keto" is an abbreviation for "ketogenic" and is a type of diet that has been used for over 100 years for children with uncontrolled seizures. About half of those on a conventional ketogenic diet have at least a 50% reduction in seizures and about 15% have no seizures.
This classic ketogenic therapeutic diet is a very high fat diet, extremely low in carbohydrate and low in protein, requiring a ratio of 4: 1 ratio of lipids / proteins combined plus carbohydrates.
In comparison, the keto diet of some of your friends can range from 2: 1 to 4: 1, depending on the book, website, or protocol used as a guide.
While the limits on carbohydrate and protein may vary, the general rule for a maximum is 50 grams of carbohydrate per day, or about 10% of total calories, although many keto advocates recommend about half of that amount. .
Protein goals are usually around 0.8 grams of protein per pound of lean weight, with the rest of calories coming from fat, which varies according to appetite and calorie needs.
The science behind the Keto diet
Carbohydrates are usually the main source of energy in our body, but since the ketogenic diet is low in carbohydrates, fats become the main fuel of the body. When we burn fat for energy, we produce compounds called ketone bodies – that's why we talk about a "ketogenic diet".
Ketones can be detected in the urine, blood and breath. Therefore, people who follow a ketogenic diet often use test strips to check if ketones are present in the urine to confirm that they are actually ketotic.
Ketones are not harmful to most people; they simply result from the body burning fat for energy or fuel. It should be noted that for people with diabetes, however, ketones can accumulate and lead to diabetic ketoacidosis, a serious illness. Symptoms include excessive thirst, frequent urination, scented fruit breath, confusion, and consistently high blood sugar (over 300). If you suspect diabetic ketoacidosis, it is recommended to consult a doctor immediately.
Research is mixed regarding the effectiveness of a ketogenic diet for fat loss. Several studies have shown no significant difference in fat loss for ketogenic diets when researchers controlled the intake of protein and calories.
As a registered dietitian, I have seen many clients and friends experience positive results with a ketogenic diet.
One of the main benefits of following a keto diet is the control of appetite; we feel less hungry with the low carbohydrate keto diet, which usually results in a natural reduction in our caloric intake. Some research shows a daily reduction of 300 calories a day – or more – without really trying.
As a result, following a keto diet can help reduce cravings and loss of body fat. Other benefits include improved control of blood glucose, cholesterol, blood pressure, and inflammation, all of which are likely due to additional weight loss and poor dietary supplementation. carbohydrates.
All about the keto diet
- Very limited carbohydrates: 50 grams a day or less, although most lawyers recommend 20 grams or less. This includes carbohydrates from even low-carb foods, such as vegetables, avocado, nuts and Greek yogurt.
- Protein somewhat limited: The keto diet is not a low protein "high protein" diet; the protein recommendation is usually 0.8 grams of protein per kilogram of body weight without fat. You will need to know your body fat percentage for this – or you can use your lowest healthy weight. If a very lean weight for you is 150 pounds, for example, use 150 x 0.8 for a total of about 120 grams of protein a day.
- Fats make up the rest: The keto diet is mainly composed of fats, fat being the "wild card" that varies according to the amount, according to calorie needs and appetite. This can include animal fats such as butter, ghee, thick cream, mayonnaise and bacon, as well as saturated herbal fats such as coconut oil, oil of 39, olive and vegan mayo.
Keto calculators are available online to help you determine your macronutrient (carbohydrate, protein and fat) goals for a keto diet. Maria Emmerich, blogger and cookbook author for Keto, has published on her website, MariaMindBodyHealth.com, an easy-to-use version. Just look for "keto calculator".
Although the keto diet can be difficult, it is easier now than it was 10 years ago. There are many other "keto-compatible" recipes and products, including low-carbohydrate wraps, noodles and potato substitutes, nut meal for cooking, and snack foods such as potato chips and bars. which make it easier to incorporate more ketogenic dishes. and snacks.
What is out
- Starchy and / or refined carbohydrates are virtually banned, including bread, rice, pasta, cereals, potatoes, pasta, rice and legumes.
- Sugar of any type is also available, including table sugar, brown sugar, honey, molasses, agave and coconut sugar.
- Fruits: Only a small amount of fruit is allowed. mainly berries, because of their lower carbohydrate content.
What is:
- Fats of all types.
- Meat, fish, poultry and eggs.
- Non-starchy vegetables and leafy vegetablesfresh or frozen; The carbohydrates of these vegetables should be taken into account in the daily breakdown of carbohydrates.
- Dairy, organic, fat is recommended for keto diets; carbohydrates should be counted in the daily total.
- Herbal Calorie-Free Sweeteners like the monk's fruit, erythritol, stevia, including brands like Swerve and Truvia.
- Drinks no sugar or artificial sweeteners, including water, sparkling water, tea and coffee.
A typical day on the keto diet:
- coffee with coconut oil, butter, MCT oil or ghee (clarified butter).
- Breakfast includes a blend of fat and protein: eggs, cheese, bacon, sausage, butter, etc.
- Breakfast: Burger (or burgers) with cheese, no bread. Salad with protein, avocado, nuts, oil and vinegar.
- Having dinner: Fish, chicken, beef or pork with vegetables cooked in olive oil, accompanied by a sauce with avocado, guacamole or mayo.
- Snacks: Hard boiled eggs, cheese, avocado, nuts, nut butter, berries and greasy bombs to make. ("Fat bombs" refers to any type of small snack based on high-fat ingredients such as butter, bacon and / or coconut oil. See our recipe below to get a plant-based version of the fat chocolate fudge bomb).
Taking Molly:
I do not like a strict keto diet for most people. The reality is that it is not necessary for us to be in a state of perpetual ketosis to lose excess weight – many people have lost a significant amount of fat by reducing their calories with a low-fat, high-fat diet. in carbohydrates.
I'm generally in favor of low carb diets but, even though we exercise regularly, most people – especially those of us who have jobs or sedentary leisure – spend a lot of our day sitting at our table. office, in our car or on our couch.
So, the low carb approach of the keto diet does not bother me, it just takes "low-carb" even further.
Some things I do not like in the keto diet:
This can give the impression that eating is more of a science than pleasure. Counting our "macros" – our carbohydrates, protein and fat – for every meal and snack can seem heavy. Many people simply embark on an automated routine and end up eating the same combinations of food for most meals and snacks.
This limits our consumption of vegetables. Many keto enthusiasts told us that they avoided non-starchy vegetables like asparagus, broccoli, eggplant, spinach and kale because they are "too rich in carbohydrates". Let's be honest: who among us can blame our extra pounds on too much asparagus?
For customers who wish to follow the keto-style path, I generally recommend increasing the carb limit sufficiently to accommodate a variety of non-starchy vegetables.
It's easy to get to the sea with high-fat processed meats. We know that processed meats like sausages and bacon are not exactly superfoods. Therefore, even if the quantities are acceptable in small quantities, I recommend you keep them as "supplements" to accompany a less processed keto diet, not the focus.
This can add more barriers. Many people already think that "healthy eating" is limited or restrictive, and that goes to the next level. Dining with friends, traveling or preparing meals for the whole family are all additional challenges to be met by a strict protocol like the keto diet.
It can be heavy in animal fat. I encourage, whenever possible, to choose herbal foods, and this also applies to the keto diet. Instead of focusing mainly on butter, bacon and cream, try adding more coconut oil, olive oil, nuts, seeds and avocado.
The bottom line:
As with any diet, if it focuses on the foods we value and fits into our lifestyle and habits, we are more likely to keep it and see positive results.
Experimenting with a keto diet can also be a valuable educational tool, allowing us to recognize how much carbohydrate (or fat, protein, or calories) we actually consumed in our daily diet.
If you decide to try a keto diet, track your food consumption in an online food diary or application-based diet, such as My Fitness – this will save you a lot of time, not to mention the food. 39 brain space, gathering all these numbers in your head. .
Consider adding a multivitamin and calcium supplement because you may not be able to get the full spectrum of micronutrients contained in your food choices with the Keto diet. As always, check with your doctor before starting any new program and consider consulting a dietitian to help you design a Keto diet that suits your lifestyle.
•
You'll never guess that this deliciously decadent recipe from Maria Emmerich has no added sugar and almost zero carbohydrate. Double the cocoa to get dark chocolate fudge or mix it all by adding almond butter for the fudge "peanut butter cup", food grade peppermint oil for chocolate fudge with peppermint or spices such as cayenne, cinnamon and / or chipotle for a spicy cocoa fudge.
Keto Fudge
Makes 12 servings
1 cup of coconut oil, sweet but still strong
1/4 cup of fat coconut milk
1/4 cup of organic cocoa powder
1/4 cup Swerve confectioners
1 teaspoon of vanilla extract
1/2 teaspoon of almond extract
1/2 teaspoon of Celtic sea salt
Place coconut oil and coconut milk in a medium sized bowl and mix with the help of a hand mixer at high temperature for 6 minutes or until consistency homogeneous and brilliant.
Place the rest of the ingredients in the bowl and stir at low speed until the cocoa is mixed (to prevent it from flowing into the kitchen). Increase the speed and mix until everything is well combined. Taste the fudge and adjust it to the desired sweetness.
Pour into small molds or to make fudge squares, place a sheet of baking paper or wax paper along inside a bread pan. Place the bread pan in the freezer for at least 15 minutes, until the mixture is set. Use the edges of the parchment to extract the fudge from the pan. Place on a cutting board and remove the parchment paper. Use a sharp knife to cut the fudge into squares.
Store in an airtight container in the freezer; it will liquefy if you leave it in a warm place.
Per serving: 170 calories, 19 grams of fat, 16 grams of saturated herbal fat, 100 mg of sodium, 5 grams of carbohydrate (1 gram of net carbs), 1 gram of fiber, 0 sugar, 1 gram protein.
•••
Editor's Note: Registered Dietician Molly Kimball offers branded products as a consumer guide. she does not solicit samples of products and is not paid to recommend items.
•••
Molly Kimball is a dietitian in New Orleans. It can be reached at [email protected]. Follow her (@MollyKimballRD) on Facebook, Instagram and Twitter and you can check out his weekly podcast; Just search 'Molly Kimball' on Apple podcasts, Spotify or your favorite podcast app.
[ad_2]
Source link