By: Ann Avery, Infectious Disease Physician at Metrohealth Medical Center
Y’all know that diet fads come and go. Seems like every few years, we hear of a new fad and meal plans. They’re supposed to be miracles for bringing us more energy and taking off pounds from our waistlines.
News flash, y’all: what works for some doesn’t automatically work for everyone.👏🏾 Everybody’s body will respond differently to what’s being put in it. Some of the most popular diets include intermittent fasting, keto, and low-carb diets. But in this blog, we are going to take a deep dive into the wonderful world of keto!🥗 If you’ve ever been interested in learning more about it, keep reading.
The short answer to the question ”Is keto right for me? 🤔” is: It honestly depends. 🤷🏾♂️ We need more research to answer with a solid yes or no.
Before we go too deep, what is the Keto diet in the first place?
A keto diet is well known for being a low-carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc. In other words, keto is high in fat, moderate in protein, and very low in carbs. Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.
Think of these foods 👉🏿 fish, beef, lamb, chicken, eggs, spinach, kale, broccoli, cauliflower, hard cheeses, high fat cream, butter, walnuts, sunflower seeds, avocado and blueberries.
There have been sooooo many studies that have been done or are currently happening to see how people with health conditions such as diabetes and HIV react to a keto diet.
Three doctors published an essay in JAMA Internal Medicine warning that using the keto diet as a treatment for obesity and diabetes “outpaces” current evidence, as reported in The New York Times. The authors suggest keto has little advantage over more “lower “fat diets” in terms of leveling blood sugar, and that it could cause side effects like constipation or even fatigue, y’all. Worst of all, for some it could increase the LDL cholesterol (the bad cholesterol), a risk factor for heart disease. Yikes! 😳 🤯 These are all things to consider when starting any kind of diet.
Still, other experts argue that low-carb diets can have vital health benefits. So yes, there is some more positive news here! 🙌🏾 These may include weight loss, controlled blood sugar, better focus, and can reduce epilepsy. WOO-HOO!👏🏾
Hear us when we say: Everyone’s body responds differently. No matter what diet you try, you might have more energy one day, and feel super sluggish another day.
On the other side, you may be tired from not eating your usual foods if they included breads and pastas (ugh, my belly is rumbling now! 😋). This can make going out to eat pretty difficult. Not that y’all are doing much in-dining at the moment (thanks COVID! 🙃), but if you often get takeout it could be hard to find something. It’s true that there are keto options at pretty much every restaurant, though. After all, you can always order a bunless burger, fried eggs, or a steak. But like, who wouldn’t get tired of the same-old-same-old, ya know? Limited choices are never fun. So just be aware of that if you decide to try a keto diet.
New research published on TheBodyPro.com found that a low-carb diet may actually be very beneficial for older people living with HIV. You see, keto may be trending, but it isn’t new. Doctors have been using it for years to treat certain types of epilepsy and are now being studied in other conditions that involve inflammation, like diabetes, cancer, and Alzheimer's disease.
New research presented at the 2018 Association of Nurses in AIDS Care (ANAC) conference also said that the keto diet is good for older people living with HIV who experience a cognitive decline (supported by similar findings among older HIV-negative adults).
So, what do y’all think? If the keto diet or any diet interests you, please discuss it with your doctor first. There are pros and cons to every diet, and it’s best if you have the most information to make the best decision for YOU. Because YOU and your health are the only thing that matters!
Whatever you choose, enjoy, and don’t forget to indulge from time to time! 😏😋🌮🧀🍆🌯🍔🍝
Bon Appétit, friends! 👨🏾🍳