In 2020, the keto diet was the most Googled food-related topic. Despite its popularity, there is a controversy 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, 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 our bodies’ primary energy source, 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 use fat as the next energy source. When fat is broken down, it results in ketones that will become the body’s primary fuel source, hence the name ”ketogenic diet.” Fat will be the focal point of 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, the ketogenic diet contains conflicting data about its effectiveness. Studies suggest that the keto diet is an effective treatment for reducing seizures among patients with epilepsy. Many people have praised the diet’s effectiveness in promoting weight loss and lowering blood sugar levels. The research behind keto’s treatment of these issues has yet to prove to be more effective when calories are controlled. 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. Moreover, given that the restriction of carbs in the diet is making the body break down its stores (glycogen), and given that the molecule of glycogen is bound to water, the initial weight loss associated with this diet will be attributed to water, especially, in the first 3 months.
Is a Ketogenic 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 that ketogenic is a highly restrictive diet. And these types of diets are difficult to maintain. If one were to return to a regular diet following the ketogenic diet, it is not uncommon to regain weight.
Being on the ketogenic diet doesn’t mean one cannot participate in Thanksgiving this year. Let’s look at a popular side dish for this upcoming holiday and give it a nice ketogenic touch.
Keto Smothered Green Beans
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
Prep time: 10 min Cook Time: 15 min
Directions
- First, cook bacon in a skillet over medium-high heat until brown and crispy. Remove with a spoon onto the plate and keep bacon grease on the skillet. Reduce heat to medium and add 1 tbsp of butter or more if needed.
- Add green beans to the skillet and season with salt and pepper to taste. Sprinkle on garlic powder and saute for 3-4 minutes. Add water to help steam the beans. Continue cooking until the water has evaporated or the beans are cooked to a liking.
- Set an oven rack about 6 inches from the heat source and preheat the oven’s broiler.
- Top beans with shredded cheddar cheese and add cooked bacon pieces. Place the skillet under the broiler until the cheese has melted. Serve immediately!
References
Gordon CB. What is the ketogenic diet? EatRight. https://www.eatright.org/health/wellness/fad-diets/what-is-the-ketogenic-diet. Accessed November 10, 2021.
Harvard Health. 2021. Should you try the keto diet? – Harvard Health. [online] Available at: https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet. Accessed 11 November 2021.
