Ketosis diets are sometimes called ketogenic diets or very low-carb diets. Ketosis is a biochemical phenomenon which occurs during starvation or extreme carbohydrate restriction, but the word is not supposed to be confused with ketoacidosis, which is something that happens to diabetics when their blood sugar goes out of control. Ketoacidosis is dangerous, but only happens to diabetics. Ketosis is a natural phenomenon that is in no way dangerous and has some miraculous health benefits. Some people like to think that Ketosis is in some way harmful, but they are confusing these two terms. Ketosis diets have been used in the past for controlling epileptic seizures in children who haven't responded to any sort of medication. These diets were in common use for this purpose earlier in the 20th century. Interest in this diet plan has been reestablished for diseases such as brain cancer, obesity, diabetes and many, many more.
Low-carb, ketogenic diets have been studied and well documented with regards to obesity, and participants usually notice an appetite suppressant effect. When researchers compare low-fat to low-carb diets, they need to actively restrict calories in the low-fat group in order to achieve comparable results. Low-carb diets are often high in saturated fat, but are still able to improve biomarkers such as HDL cholesterol, insulin resistance, triglyceride levels, and have a positive effect on LDL cholesterol patterns, changing them to large, fluffy type (good) instead of small, dense type (bad). There are often claims about ketogenic diets being restrictive, but in many studies the people following those diets have a higher chance of completing the studies than the comparison groups (usually low-fat/high-carb diets). Most research studies on the benefits of ketosis diets for epileptic seizures in children show a large improvement, which is especially significant since these children usually did not respond to previous medication therapy. In one study, 38% of the kids on the ketosis diet had more than a 50% reduction in the frequency of seizures while 7% had greater than a 90% reduction. A modified Atkins diet, basically an extended Atkins induction phase, showed similar results. There are many other diseases that may massively benefit from ketosis diets, and it is strange that these kinds of diets are not more often used for therapeutic purposes. The side effects of drugs, which are often not that effective, are most certainly a lot worse than the mild side effects and minor nuances of following a restricted diet.
Before you go hopping on this diet train, keep in mind that the South Beach Diet Keto-Friendly Plan is still quite restrictive and may be hard to sustain. Strict diets can lead to increased preferences for foods that aren't allowed, which could result in overindulging if you're faced with those foods. Eliminating starchy vegetables, grains, and fruit can also lead to nutrient deficiencies as well as constipation, headaches, and fatigue. There is also limited research regarding the long-term effects and health risks of following a lower-carbohydrate, higher-fat diet. Meal planning is key to success on the South Beach Diet Keto-Friendly Plan. Start with phase 1 of the diet and follow the keto-friendly grocery guide to help you plan your meals and snacks. Be sure you're eating a well-rounded diet with plenty of non-starchy vegetables, lean protein, and healthy fats to ensure you're getting a proper amount nutrients and fiber daily.
Remember that you need to stick no more than 40 grams of net carbs daily, so as you're prepping your meals, calculate the net carbs. The South Beach Diet keto-friendly grocery guide outlines the total net carbs of most approved foods. As you transition to phase 2, you can increase your net carb intake to up to 50 grams, with an occasional good carb treat after dinner. Just remind yourself that a good carb is, indeed, a treat so it doesn't give you license to enjoy one every day. Should you try the South Beach Diet Keto-Friendly Plan? If you’re curious about trying the keto diet or a version of a low-carb diet, the South Beach Diet Keto-Friendly Plan may be a good option to explore. Since ketosis is not a focal point of the South Beach Keto Plan, it may be easier to stick to than a more restrictive keto diet. However, it’s important to be aware that both diets restrict the intake of starchy vegetables, grains, breads, and most fruits, which may be hard to sustain long-term. There is also limited research regarding the long-term health effects of a low-carb, high-fat diet, so if you choose to follow such a diet, proceed with caution.
How is Paleo different from Keto? In some respects Paleo is very similar to the Keto diet, and if I was going to give a very basic definition of a keto diet, I’d say it’s a lower carb version of Paleo. If you cut out the sweet potatoes, honey, starchy tubers and sugary fruits from Paleo, then you’re left with a pretty healthy keto diet. More specifically, the differences between the Paleo and keto diets lie in their emphasis. Paleo emphasizes the ancestral diets and looking at food quality (nutrient density and avoiding toxins like gluten). Keto emphasizes being in the metabolic state of ketosis where you’re predominantly burning ketones for energy. However, you can follow a Paleo plan and be in ketosis. Or you can be eating an unhealthy non-Paleo Keto diet filled with inflammatory low carb or high fat foods (e.g., seed oils, artificial sweeteners, soy). So, while being in ketosis is important, it’s also essential that you pay attention to what foods you’re eating.
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