What is a keto diet? Is it good or bad for the body?
A keto diet or ketogenic diet is a 70-80% high-fat diet with moderate protein intake, according to an article published on the website of Harvard University School of Public Health. It was originally designed for children with epilepsy to prevent seizures. With this diet, the body is deprived of glucose from carbohydrate foods and replaced by “ketones” from stored fat in the body. When ketones accumulate in the blood this is called a state of “ketosis”.
Too much ketones in the body can increase acidity of the blood or ketoacidosis This can lead to serious health consequences especially if practiced extensively. Some side effects include increased risk of kidney stones and osteoporosis, and increased blood levels of uric acid.
Keto diet should not be used without medical supervision because of serious health consequences.
For healthy weight loss, follow the recommendations of Pinggang Pinoy®. Pinggang Pinoy® is a food guide that uses a food plate model to convey the right food group proportions on a per-meal basis to meet the body’s energy and nutrient needs. Half of the plate is occupied by vegetables and fruits (Glow foods) while rice and fish (Go and Grow Foods) should take up the other with more rice than fish. Here are the recommended servings of Pinggang Pinoy® for healthy adults:
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ADULTS |
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GO Rice and Alternatives |
FOOD ITEMS |
Male 19-59 yrs old 2850 calories |
Female 19-59 yrs old 1890 calories |
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Rice |
1 ½ cups |
1 cup |
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Pandesal |
6 pieces, small |
4 pieces, small |
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Loaf Bread |
6 slices, small |
4 slices, small |
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Cooked Noodles (ex.pansit) |
1 ½ cups |
1 cup |
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Root crop (ex. kamote) |
1 ½ medium pieces |
1 medium piece |
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GROW Fish and Alternatives |
Medium variety of fish (ex. galunggong) |
2 pieces, small size |
2 pieces, small size |
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Large variety of fish (bangus) |
2 slices |
2 slices |
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Lean meat (ex. chicken, pork, beef) |
2 servings, 30 g each |
2 servings, 30 g each |
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Chicken egg, small |
1 piece and 1 piece of any Grow food item mentioned |
1 piece and 1 piece of any Grow food item mentioned |
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Tokwa 6 x 6 x 2 cm |
2 pieces |
2 pieces |
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Chicken leg |
2 pieces, small size |
2 pieces, small size |
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GLOW Vegetables |
Cooked vegetables (ex: malunggay, saluyot, gabi leaves, talinum, ampalaya, kalabasa, carrots, sitaw) |
1- 1 ½ cups |
¾- 1 cup |
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GLOW Fruits |
Medium size fruits (ex. saging, dalanghita, manga) |
1 piece |
1 piece |
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Big fruit (ex. papaya, pinya, pakwan) |
1 slice |
1 slice |
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Water |
10 or more glasses |
8 or more glasses |
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Recommended servings may be gradually lessened if desired. Meanwhile, recommended servings for vegetable and fruit intake can be maintained to reduce risk of lifestyle-related diseases such as diabetes, hypertension, heart disease and cancer. Method of cooking the food should also be considered. For example, instead of frying fish, try steaming or grilling to lessen fat content. Stir-fried vegetables can also be replaced by blanched vegetables.
When losing weight, it is very important to avoid high-calorie food such as chips, cakes, pastries, chocolates and sugar sweetened-beverages such as milk teas, frappes and soda. These foods can add up to the calorie intake instantly. Sweetened-beverages can be replaced with water or fresh fruit juices instead.
Aside from a healthy diet, increasing physical activity is important. For weight loss, it is recommended to exercise at least an hour daily. Walking, jogging and trying out a new sport are good physical activities. When inactive for a long time you can start with 10 minutes a day then add more minutes each week.
When trying to lose weight, it is important to still eat a balanced diet coupled with regular physical activity. Don’t just try a fad weight loss diet. Read about the possible health risk of the diet. Consult a licensed nutritionist-dietitian for healthy ways on how to lose weight. Always remember that there is no better way to lose weight than the healthy way. ### John Nestor Ballad
Sources:
https://extension.okstate.edu/fact-sheets/the-health-risk-of-fad-diets.html
https://www.readersdigest.ca/health/weight-loss/4-reasons-why-fad-diets-are-bad-you/
