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Eating low carb is not always cheap.
"We're probably spending about $ 60 a month just for nuts," Business Harper, David Harper, recently told a six-year high-fat ketogenic diet with his wife, Dale Drewery.
But Harper believes buying expensive, keto-friendly staple foods, such as grbad-fed local butter (Harper pays $ 20 Canadian per pound) and ribeye steaks, will pay for the years to come up.
"You may be able to pay a dollar and a half a day to eat healthier foods, but if you do not, the cost of health care will be huge," he said.
Harper and Drewery recently published a practical guide called "BioDiet". In this document, the couple describes the food they eat with their high-fat diet and all the ingredients are not expensive. They like chicken, eggs and pork, for example, which are not as expensive per pound as nuts, butters and seeds.
"We eat offal and that sort of thing, like the liver, and these are really pretty cheap," Harper said.
He and his wife explained to us what was in their kitchen shelves and the list shows that the keto diet, when it is well prepared, is not a diet. high in protein, fed with bacon and cheese.
All keto diets are not created equal
Keto diets contain a lot of butter, oil and other fats: people on the diet get more than two-thirds (70-80%) of their daily calories from fat, while they usually do not get more 5% of carbohydrates. The goal is to enter a metabolic state called ketosis, in which the body breaks down fat into fuel instead of using carbohydrates. It's the same state that goes off when people are starving.
Sugar and other carbohydrates are essentially banned at Harper's home in Vancouver. This is in line with the recommendations that most nutritionists agree with, whether or not they approve keto diets: too much sugar is not good for our body, our brain or our health in the long run.
"It's been 30 or 40 years since we've been faking fats, especially saturated fats, when we should actually have been denigrating sugar," Harper said.
The keto diet has been shown to be useful for treating epileptic seizures, fueling weight loss, and fighting type 2 diabetes. The diet has also gained some worship in Silicon Valley and among some celebrities. Hollywood such as Kim Kardashian and Halle Berry.
However, some people who follow a keto diet tend to rely too much on protein-rich foods, such as red meat and cream, while not getting enough essential nutrients from the plants. This could increase the risk of developing health problems like gout and create extra stress for the kidneys.
To avoid these risks, Harper said he and Drewery made sure to eat a lot of vegetables and nuts.
"We consume a little animal protein every day, but not much," he said. "A steak or something that we would probably share, because we are trying to get most of our calories out of fat."
A list of healthy and keto-friendly foods that Harper and Drewery keep at home
Here's what's in their keto cuisine:
Vegetables
"Anything that grows above the ground is not a grain, a fruit, or a bean, with the exception of green beans," as Harper describes it. "Whether you're eating a pepper or a little summer squash or zucchini, you'll get a little carbohydrate, but this amount is negligible to stay in ketosis so I do not worry about that."
Some of his favorite ceto-friendly vegetables include (in alphabetical order): artichokes, asparagus, avocados, peppers, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, eggplant, green and yellow beans, kale, kale , cauliflower, cauliflower, cauliflower mushrooms, olives, onions, radishes, snow peas, spinach, summer squash, tomatoes, watercress and zucchini.
Unsaturated oils
They are room temperature fluids rich in monounsaturated fats. Olive oil and macadamia oil are Harper's flagship ingredients.
Saturated fats
This category includes ghee, coconut oil and butter 20 g. Harper's favorite.
Cream
"I eat cream in all," said Harper. Ordinary milk is not a great option for people on a keto diet, because almost all the carbohydrates in milk come from lactose, which is a sugar. There is almost no lactose in the cream.
Eggs
Sometimes Harper prepares an egg muffin for breakfast: he mixes cheese, ham and almond flour or coconut with eggs, and then puts the baked muffin in the molds. muffins.
A hiding place of nuts
Pecan nuts, macadamia nuts, Brazil nuts, hazelnuts and nuts are all staple foods of the Harper-Drewery household, just like almond butter.
Seeds
The pair keeps a stock of sesame, pumpkin and sunflower seeds. Drewery told Business Insider that she was also preparing keto breads using nuts, seeds and psyllium husks.
Berries and very small doses of other fruits
Many fruits are not favorable for keto because they contain a lot of fructose (fruit sugar). But as the berries fit, Harper and Drewery often buy raspberries, blackberries, strawberries and blueberries. They sometimes do a few slices of apple, but probably will not eat it all in one sitting.
Whole yogurt
Harper also added that he liked to buy kefir and cheeses like goat, brie, blue and cheddar.
Meat, poultry and fish
Harper chooses greasy and marbled steaks and eats chicken with the skin. He added that oily fish such as salmon and halibut were also favorites in his home, as were canned tuna, sardines and shellfish.
Non-animal protein sources
This includes tempeh, tofu and textured vegetable protein (DVT).
Of course, many of the items listed above are healthy, unprocessed additions to any diet, whether it is low in carbohydrates or not.
But because the keto diet is so restrictive, Drewery said keeping the freezer full of berries, eating most meals at home and enjoying the leftovers often makes it hard not to think about what she eats every day.
"The idea that you count your calories or carbs for me is just boring," she said. "Because, you know, I would just prefer to eat."
Keto is not for everyone
Many doctors and nutritionists warn that keto diets carry risks. Anyone considering becoming a keto should talk to their doctor because some people have health problems, take drugs or have other circumstances (such as a baby in the uterus) that could harm their diet.
In addition, not all carbohydrates are necessarily bad for our health. Instead, many studies have shown that people who adhere to Mediterranean diets, including fatty oils, fish and nuts (like keto), but also a lot of fruits and whole grains, tend to live among the longest and healthiest.
In addition, the keto diet may not be much more effective for weight management than other healthy and more complete diets. In fact, a summary of studies published earlier this week suggests that keto diets are "badociated with additional weight loss of less than a kilo as compared to high-carbohydrate and fat strategies" when & # 39; They are used in the long run.
To date, there have not been enough rigorous studies of healthy people on a keto diet to know if the high-fat diet is completely safe in the long run.
"I think the vast majority of people who follow this diet will have no problem with their cholesterol," San Francisco cardiologist Ethan Weiss told Business Insider recently. "But I'm not going to tell people who have cholesterol problems that it's not a problem."
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