You May Experience Weight Cycling and Negative Effects on Your Metabolism

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In addition to physical health issues One of the main issues with the ketogenic diet is on long-term compliance.  "It's an extremely challenging diet to maintain and stick to.  It's a struggle to keep it on track due to its strictness," explains Dr. mohr.

A strict diet to lose weight and then quickly returning to the old ways of eating when diet is too restrictive could lead to what's called weight cycling or yo-yo dieting.  Losing and gaining weight time and again is linked to lower cardiovascular health, particularly for women who are premenopausal, according to a study published in  Preventive Medicine Reports  that was published in December 2019.

Benefit: You May See Improvements in Your Athletic Performance

For athletes who are on keto, research into the diet has shown potential benefits to performance in athletics, particularly in endurance-based activities. An article published in The British Journal of Sports Medicine discovered that ketogenic diets let endurance athletes use stored fats for energy instead of having to refuel using simple carbs during endurance competition and training, and they also experienced faster recovery time.

Ketogenic Diet is high in fat moderate-protein, very low-carbohydrate diet. Carbohydrates are the body's main source of energy, however in a ketogenic strict diet only a fraction of the energy consumption comes made up of carbohydrates (learn more about the ketogenic diet in the beginners' guide to the ketogenic lifestyle). The decrease in carbohydrates put the body in an metabolic state known as ketosis. This is the time when your body begins to break down fat stored in the body into ketone body molecules to make energy when there is no blood sugar that is circulating through food. Once your body has reached ketosis, the majority of cells will utilize ketone bodies to produce energy until you eat carbohydrates once more.

The ketogenic diet was utilized only for clinical purposes to relieve seizures in children suffering from epilepsy.  "Now there is a lot of interest in the diet's effectiveness in helping with other neurological conditions, cancer, diabetes, PCOS [polycystic ovary syndrome], obesity, high cholesterol and cardiovascular disease," says Emily Stone, MS, RD  The keto diet is also used to shed pounds.

If you are aware that you must eat the very low-carb, high-fat moderate protein diet, it isn't always easy to figure out what foods you should eat.  This is our list of food items you can have as well as foods to stay clear of and what foods you should occasionally eat while adhering to a ketogenic diet.

Foods You Can Eat on the Ketogenic Diet

Pictured Recipe: Wedge Salad Skewers 

This is an overview of the keto-friendly and low-carb food items that you can consume when following keto.

• Fish and other seafood
• Low carb veggies
• cheese
• avocados
• poultry
• eggs
• Nuts, seeds, and nutritious oils
• Plain Greek yogurt and cottage cheese
• berries
• Unsweetened tea and coffee
• Cocoa and dark chocolate

Fish and Seafood

Fish is abundant in B vitamins selenium, potassium and potassium  meme stock investing it's also high in protein, and has no carbs.  Mackerel, salmon, sardines albacore tuna, mackerel and other fish that are fatty have an abundance of omega-3 fats that have been shown to reduce blood sugar levels as well as increase the sensitivity of insulin.  A regular intake of fish has been associated with lower risk of developing chronic diseases as well as better mental well-being.  Try to eat at least 2 ounces of fatty fish each week.