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Keep track of keto
People on a typical keto diet should consume about 75% of their calories from fat. Proteins represent 20% – and carbohydrates account for only 5%.
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For example, ryskamp says that cutting low-quality carbohydrates in soft drinks and white bread is a good idea. Sugar and starches increase the risk of obesity, diabetes and heart disease.
Even with these omissions, vigilance is always necessary.
The keto diet is not a green light to load butter and bacon, which can trigger health problems that you try to solve or avoid.
"Make sure the fats you consume are healthy, unprocessed fats," says Ryskamp, who notes that good sources include extra virgin olive oil, avocado, salmon (for omega-3 fatty acids), nuts and nut butter. "From a cardiovascular point of view, these are all better."
SEE ALSO: Can an elimination diet help you lose weight?
Regular intake of green vegetables such as broccoli, celery, kale and spinach is also good for your health.
These foods count: A 2010 study of low carb dieters found that those who focused on fat sources and plant-based proteins had a 23% lower risk of heart disease compared to those who relied more on meat.
Weight gain after keto
Nevertheless, the long-term viability of the keto is unclear.
Although short-term results are well documented, there is little research on whether keto dieting is a safe or effective way to lose weight indefinitely.
SEE ALSO: Healthy Fish, Fruits, Fats: What Heart Patients Should Eat
"According to the literature, keto diets may be associated with some improvements in cardiovascular risk factors such as obesity and type 2 diabetes, but these effects are usually time-limited," says Ryskamp .
Worse, she adds, many people recover their weight after stopping the keto.
Research has shown that weight, cholesterol and blood pressure fluctuations caused by a yo-yo diet can increase the risk of heart attack or stroke 40 percent.
According to Ryskamp: "The best diet for an individual is one that can achieve the desired positive results, such as consistent and maintainable weight loss and improved biomarkers."
Consult your doctor before starting a keto diet
Regardless of their state of health, all patients should consult their doctor before following a keto diet.
The reason: exclude any preoccupation or existing harm that could make the approach dangerous to the heart or the rest of the body.
A small subgroup of people seems to be experiencing increased cholesterol levels on a low carb diet, so family history of heart disease should be discussed.
SEE ALSO: Millions more people now have high blood pressure. Why it's a good thing
"It's important to eliminate a genetic condition such as familial hypercholesterolaemia, characterized by a very high cholesterol level and a high risk of heart disease," says Ryskamp.
Because excess protein has to be broken down by the kidneys, people with kidney problems must avoid the keto. People suffering from liver problems are also exposed to specific risks because their diet involves higher concentrations of body fat.
Beyond this, the basics of food should be part of the conversation – as a keto diet may have unique nutritional deficiencies for herbivores and omnivores.
"If you follow a plant-based diet that is very low in plants, you may not get enough intake of some phytonutrients and micronutrients," says Ryskamp. "And it would be difficult for a vegetarian to adopt a ketogenic diet without taking a supplement."
It is also a good idea to ask your doctor more often.
"As long as a patient is doing it well and we are doing more good than harm, they should see positive results," said Ryskamp.