In 2020, the keto diet was the most Google’d food related topic. Despite its popularity, there is controversy that remains surrounding the diet, so let’s see what this is all about.

What is the Ketogenic Diet?

The ketogenic diet, or ”keto” diet as many people recognize it as, is an eating pattern characterized by consuming a high fat, moderate protein, and low carbohydrate diet.

Why does the ketogenic diet restrict carbohydrates?

Carbohydrates are the primary source of energy for our bodies, meaning it is the first nutrient our body will break down to obtain energy. Without enough carbs to break down for energy, the body will then use fat as the next source of energy. When fat is broken down, it results in ketones that will then become the primary fuel source for the body, hence the name ”ketogenic diet.” Therefore, fat will be the focal point in each meal. Foods high in fat include avocados, nuts, seeds, oils, red meats, and cheese.

Is the Ketogenic Diet right for me?

Like many popular diets before it, the ketogenic diet contains a lot of conflicting data surrounding its effectiveness. Studies suggest that the keto diet is an effective treatment toward reducing seizures among patients with epilepsy. Not to mention, many people, have praised the diet’s effectiveness in promoting weight loss and reducing blood sugar levels. As of now, the research behind keto’s treatment of these issues hasn’t proven to be more effective than when calories are monitored. Having said that, there may be an element of truth behind these anecdotes when considering the metabolism of fats.

What do you mean?

Fats burn slower than carbs which may ultimately curb our appetite and result in weight loss due to increased fullness. The first weight loss associated with this diet will be attributed to water since the body is breaking down its own reserves (glycogen) as a result of the carbohydrate restriction, and because the molecule of glycogen is bonded to water. Particularly in the first three months.

Is a keto diet effective long-term?

As for the effectiveness of this diet long-term (6+ months), there is much to be explored. One must keep in mind, the ketogenic is a highly restrictive diet. And these types of diets are difficult to maintain. Unfortunately, it is typical for someone who has lost weight on the ketogenic diet to gain it back once they continue their regular eating patterns/habits.

Thanksgiving Recipe

Being on the ketogenic diet does not mean one cannot participate in Thanksgiving this year. Let’s take a look at a popular keto side dish for this upcoming holiday:

Keto Smothered Green Beans

Prep time: 10 min Cook Time: 15 min

Ingredients

6 oz center cut bacon, cut into small pieces
1 tbsp of butter or more if needed
1 lb fresh green beans, trimmed
Salt and black pepper to taste
1/2 tsp garlic powder
3 tbsp water
2 cups shredded cheddar cheese

Directions

• First, cook bacon in skillet over medium-high heat until brown and crispy. Remove with spoon onto plate and keep bacon grease on skillet. Reduce heat to medium and add 1 tbsp of butter or more if needed.
• Add green beans to skillet and season with salt and pepper to taste. Sprinkle on garlic powder after an sauté for 3-4 minutes. Add water to help steam the beans. Continue cooking until water has evaporated or beans are cooked to liking.
• Set an oven rack about 6 inches from heat source and preheat oven’s broiler.
• Top beans with shredded cheddar cheese and add cooked bacon pieces.
• Place skillet under broiler until cheese has melted. Serve immediately!