Page 51 - FoodFocusThailand No.200 November 2022

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However, only the standard and high protein ketogenic Foods to Avoid
diets have been studied extensively. Cyclical or targeted • Sugary foods: soda, fruit juice, smoothies, cake, ice cream,
ketogenic diets are more advanced methods and are primarily and candy
used by bodybuilders or athletes. • Grains or starches: wheat-based products, rice, pasta, and
cereal
Ketogenic Diets Can Help You Lose Weight • All fruit, except small portions of berries like strawberries.
A ketogenic diet is an effective way to lose weight and lower • Beans or legumes: kidney beans and chickpeas
risk factors for disease. In fact, research shows that the • Root vegetables and tubers: potatoes, sweet potatoes,
ketogenic diet may be as effective for weight loss as a low-fat carrots, and parsnips
diet. What’s more, the diet is so filling that you can lose weight • Low fat or diet products: low-fat mayonnaise, salad
without counting calories or tracking your food intake. dressings, and condiments
One review of 13 studies found that following a very low • Some condiments or sauces: barbecue sauce, honey
carb, ketogenic diet was slightly more effective for long-term mustard, teriyaki sauce, and ketchup
weight loss than a low-fat diet. People who followed the keto • Unhealthy fats: processed vegetable oils, and mayonnaise
diet lost an average of 2 pounds (0.9 kg) more than the group • Alcohol: beer, wine, liquor, and mixed drinks
that followed a low-fat diet. What’s more, it also led to reductions • Sugar-free diet foods: sugar-free candies, syrups,
in diastolic blood pressure and triglyceride levels. Another puddings, sweeteners, and desserts
study in 34 older adults found that those who followed a
ketogenic diet for 8 weeks lost nearly five times as much total Foods to Eat
body fat as those who followed a low-fat diet. The increased • Meat: red meat, steak, ham, sausage, bacon, chicken, and
ketones, lower blood sugar levels, and improved insulin turkey
sensitivity may also play a key role. • Fatty fish: salmon, trout, tuna, and mackerel
• Eggs: pastured or omega-3 whole eggs
Ketogenic Diets for Diabetes and Prediabetes • Cheese: unprocessed cheeses like cheddar, blue, or
Diabetes is characterized by changes in metabolism, high mozzarella
blood sugar, and impaired insulin function. The ketogenic diet • Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin
can help you lose excess fat, which is closely linked to type 2 seeds, and chia seeds
diabetes, prediabetes, and metabolic syndrome. One older • Healthy oils: extra virgin olive oil, and avocado oil
study found that the ketogenic diet improved insulin sensitivity • Avocados
by a whopping 75%. A small study in women with type 2 • Low carb veggies: green veggies, tomatoes, onions, and
diabetes also found that following a ketogenic diet for 90 days peppers
significantly reduced levels of hemoglobin A1C, which is a • Condiments: salt, pepper, herbs, and spices
measure of long-term blood sugar management. Another study
in 349 people with type 2 diabetes found that those who Side Effects
followed a ketogenic diet lost an average of 26.2 pounds (11.9 The more common ones aren’t usually serious: You might have
kg) over a 2-year period. constipation, mild low blood sugar, or indigestion. Much less
often, low-carb diets can lead to kidney stones or high levels
Other Health Benefits of Keto of acid in your body (acidosis). Other side effects can include
• Heart disease, a ketogenic diet can help improve risk the keto flu, which may include headache, weakness, irritability,
factors like body fat, cholesterol levels, blood pressure, and bad breath, and fatigue.
blood sugar.
• Cancer, the diet is currently being explored as an Diet with Care
additional treatment for cancer because it may help slow tumor When your body burns its stores of fat, it can be hard on your
growth. kidneys and starting a ketogenic diet or going back to a normal
• Alzheimer’s disease, the keto diet may help reduce diet afterward can be tricky if you’re obese because of other
symptoms of Alzheimer’s disease and slow its progression. health issues you’re likely to have, like diabetes, a heart
• Epilepsy, research has shown that the ketogenic diet condition, or high blood pressure. If you have any of these
can cause significant reductions in seizures in epileptic conditions, make diet changes slowly and only with the guidance
children. of your doctor.
• Parkinson’s disease, all though more research is
needed, one study found that the diet helped improve
symptoms of Parkinson’s disease. More Information Service Info C005
• Polycystic ovary syndrome, the ketogenic diet can help
reduce insulin levels, which may play a key role in polycystic เอกสารอ้างอิง / References
ovary syndrome. www.healthline.com/nutrition/ketogenic-diet-101#side-effects
• Brain injuries, some research suggests that the diet www.webmd.com/diet/ss/slideshow-ketogenic-diet
could improve outcomes of traumatic brain injuries.
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