500+ Easy Keto Recipes - Makes Keto Diet Simple - Diet Doctor (2024)

FAQs

What do drs say about the keto diet? ›

Keto diet risks

Top of the list: it's high in saturated fat. McManus recommends that you keep saturated fats to no more than 7% of your daily calories because of the link to heart disease. And indeed, the keto diet is associated with an increase in "bad" LDL cholesterol, which is also linked to heart disease.

What is lazy keto? Lazy keto is a low-carb diet that limits your daily net carbohydrate intake to under 20–50 grams per day. Unlike a strict keto diet, you don't need to track how much protein or fat you eat. You also don't need to track how many calories you consume.

Keto diet and heart health

The “good” cholesterol, or HDL, will often increase somewhat depending on the level of fat consumption. Any diet that results in weight loss can help lower blood pressure. In total, ketogenic diets appear to be safe and can potentially help manage the risk factors that drive heart health.

Symptoms typically resolve after a few days to weeks as the body adjusts to the low CHO, ketogenic state. Long-term side effects include hepatic steatosis, kidney stones, hypoproteinemia, and vitamin deficiency.

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

Many low carb alcohol options are available if you follow a keto diet. For instance, pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs. You can drink them straight or combine them with low carb mixers for more flavor.

The keto diet is a low carb, high fat dietary lifestyle that involves restricting the amount of carbs you eat. Both white and brown rice are high in carbs, so in general, rice is *not* keto. Keto-friendly alternatives to rice include vegetable options with broccoli, cauliflower, cabbage, and zucchini.

Make a batch of keto chocolate chip cookies, keto red velvet cake, and keto brownies to get your fix. We've even re-created our favorite candies and snack aisle faves, like keto Oreos, keto peanut butter cup fat bombs, and keto copycat snickers. And if you're a Frosty fan, you'll have to try our keto Frosty!

What happens if you eat too much protein on keto? ›

#1: Eating too much protein.

The body can convert the amino acids from excess protein into glucose, potentially sabotaging your weight loss efforts and keeping your body out of ketosis. For a 2,000-calorie diet, this translates to about 75g of protein at about 10-20% protein.

Without tracking the amount of fat you're taking in, you're unlikely to get your body to make the transition. Possible weight gain. Since there is no calorie restriction on the lazy keto diet, it is totally possible to binge and actually gain weight on this diet.

While we have solid evidence establishing the effectiveness of the keto diet for weight loss in the short-term, the long-term efficacy and health implications are not yet known. Without a long-term solution in place, the likelihood of returning to pre-keto eating habits and regaining lost weight is high."

Is the Keto Diet safe? While eating a diet with high amounts of protein and heart-healthy fats and fewer carbs is generally safe, there are some concerns with following the keto diet, including: Low blood sugar levels, especially among people with diabetes who are taking medications.

Following the keto diet for an extended period of time can be difficult, and even some of its top proponents warn against sticking to its strict guidelines. This includes cutting back carbohydrates to 50 grams a day or less, for at least two to three weeks up to six to 12 months, per the National Library of Medicine.

People over 50 may have success on the keto diet, because it has the potential to promote weight loss, control blood sugar, and possibly protect against heart disease. But this eating plan does have risks, and you should always check with your doctor or a licensed nutritionist before you start any new diet.