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A body confidence guru and health coach has warned against the popular keto diet for a number of reasons. Hayley Madigan shares her expertise on her Instagram account @hayleymadiganfitness where she has almost half a million followers.
Hayley told Express.co.uk: “The keto diet refers to a high fat, low carb diet.
“Typically this diet is a medical or therapeutic diet.
“The keto diet has been suggested for children with epilepsy as well as adults with neurological conditions, such as Alzheimer’s.
“A low carbohydrate diet (around five to 10 percent of overall daily calories) forces the body to burn fat as fuel instead of the body’s preferred primary energy source: glycogen (converted from carbohydrates).
“However, this fat isn’t necessarily coming from our ‘body fat’ and instead, the majority will be coming from dietary fat (the fat consumed via food).”
The keto diet is known for aiding fast weight loss, especially during the initial stages of the diet.
However, for many eating mostly fat and no complex carbs will be counterintuitive for weight loss.
Hayley said: “Initially, with the keto diet people will see a drop in body weight.
“However, this comes from water weight due to reducing carbohydrates in the body.”
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The keto diet can work for weight loss, however, if those following it maintain a calorie deficit.
“If you find it easier to eat fewer calories when consuming a keto diet, then this is one of the positives to the diet when your goal is to lose weight,” Hayley said.
“Any diet will work when you are consuming fewer calories than you burn.
“But, with the limited food choices available it makes the keto diet hard to maintain and can be very unsustainable for many adults.
“It also has potential long-term risks such as kidney stones, constipation, high cholesterol, and tiredness.”
What should you eat on the keto diet?
Essentially, high-fat foods are on the menu, high-carb items are not.
But carbs aren’t just pasta and bread. Vegetables and fruits are carbs too, and many of these will be off the menu.
Keto foods are:
- Fish and seafood
Some veg can be consumed on the keto diet including cauliflower, avocado, spinach, Brussels sprouts.
Some fruits are ket, too, including blackberries, citrus fruits, raspberries, and strawberries.
What not to eat on the keto diet
The usual suspects are eliminated on this diet, including sweets, cakes, cookies, biscuits, and ice cream.
Some fruits are out, such as bananas, mangoes, and grapes.
Root vegetables such as parsnips, carrots, and potatoes are to be avoided.
Avoid sugary items such as ketchup and pasta sauces.
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