As I find a healthy diet, a dietitian who eats Keto

My decision to become a registered dietitian nutritionist (RDN) arose from a lifelong struggle with my weight.

Weighing in at over 4.5 pounds when I was born (standing at the 99th percentile), I’m not exaggerating when I say “for life”.

The ketogenic diet, or keto, is a low-fat, low-carb diet pattern that involves limiting carbohydrate intake to 25-50 grams a day or less to achieve ketosis, a metabolic state in which the body burns. fats instead of carbohydrates. fuel source (1).

It is also the first diet that has allowed me to lose and maintain my weight successfully while feeling full and satisfied.

In fact, I hesitate to use the word diet, as I think of keto more as a lifestyle than as a temporary or fashionable way of eating.

Of course, there are times when I eat more carbs (for example, during my recent pregnancy and now while I’m breastfeeding) and I’m certainly not militant in my intake.

However, keto is the baseline to which I continually return because it makes me feel the best I can.

Although the keto diet has been used for many years in the control of childhood epilepsy, we are just beginning to understand how the diet can be beneficial for controlling blood sugar and weight loss (1).

This article explains why I consider the keto diet to be the best and most effective option for my weight loss journey and provides an insight into what I normally eat on a daily basis.

The first time I tried it ceto it was just an experiment to see if he was up to the hype.

At that point in my life, I was heavier than I wanted to be and felt embarrassment and cognitive dissonance around being an overweight dietitian.

I had also tried so many approaches to losing weight (or at least not gaining weight) without success. As a result, I thought I was just a weak person, despite the discipline I had in other areas of my life.

However, I now understand that my struggles with hunger and food cravings had nothing to do with a personality deficiency. Rather, they were the result of choosing foods that negatively affected intestinal health, blood sugar, and hormone levels (2, 3).

My experience with the keto diet

When I tried keto in 2019, I lost 14 pounds in 4 months, and it was surprisingly easy as I wasn’t constantly worried about thinking about my next meal. Instead, I finally felt satisfied, both physically and mentally.

In addition, I noticed improvements in other areas of my health.

For example, an RDN colleague scolded me about the amazing look of my skin, something I had never been happy about before.

My occasional episodes of mild heartburn also went away and I felt constantly energized, motivated and productive throughout the day.

Then came 2020.

For many of us, 2020 was a difficult year.

Not only did she deal with the stress of pandemic life, but also pregnancy, she worked during the day with a health job, she wrote at night, she took care of my family, and she was often concerned about political and social unrest in the United States. .

Feeling totally overwhelmed, I found myself resorting to food for comfort, with many nights spent eat out of stress.

While in 2020 it showed me that you still have to work for my relationship with food, it also highlighted to me the extent to which my quality of life had previously improved on the keto diet.

I know keto is not the right approach for everyone. Still, I can’t deny that following a low-carb, high-fat diet freed me for the first time from my life from food hangovers.

Research suggests that there are four main reasons why the keto diet appears to be effective for weight loss, including:

  1. Decreased appetite. A low-calorie ketor diet has been shown to help reduce hunger and improve the feeling of fullness. Although more research is needed, this reduction in appetite is thought to be related to positive changes. hunger hormones and an increased ability to burn fat for energy during ketosis (4, 5).
  2. Improved insulin sensitivity. By reducing carbohydrate intake, the keto diet can help reduce insulin levels and improve insulin sensitivity. This is important because insulin resistance is an important risk factor for many chronic diseases, including obesity, type 2 diabetes, and polycystic ovary syndrome (PCOS) (6, 7).
  3. Maintaining the metabolic rate. Weight loss often leads to a reduction in the metabolic rate (the number of calories burned at rest), which can make weight loss or maintenance difficult. Research suggests that by preserving lean body mass, a low-calorie ketor diet may not reduce your metabolic rate as drastically (8, 9).
  4. Use of body fat for energy. The keto diet can also make it easier for you to burn stored body fat. During ketosis, the body uses fats for energy instead of carbohydrates, and this fat comes from your diet or body fat reserves (10).

However, keep in mind that research on the keto diet for purposes other than epilepsy has only really begun in the last decade.

As a result, more studies are needed on the long-term effects of keto on the general population.

Also, while keto can have benefits for weight loss and blood sugar control, it’s important to talk to a trusted healthcare professional before making changes to your diet, especially if you have diabetes or if you have diabetes. you are taking prescription medications.

Are you curious about how I like the keto diet?

This is what I eat on a normal day:

  • To have breakfast. Considering I’m not hungry when I first get up, I usually start the day with a cup of coffee. Later in the morning, I will make a protein shake ready to drink medium chain triglyceride oil (MCT) or half an avocado to make sure I have enough calories to breastfeed.
  • Lunch. Unless there are leftovers from dinner, I’ll make myself a salad and roast meat wrapped in spicy cheddar cheese. My other perk is butter fried eggs with a generous serving of sautéed vegetables.
  • Dinner. I like to keep dinner simple, opting for meat and vegetables such as a salad, Brussels sprouts, cauliflower rice or zucchini noodles. To make sure I have enough fat and calories, everything is cooked with butter, or olive oil avocado oil.
  • Snacks. I’ve been snacking on nuts and cheese lately to keep my calories up, but it doesn’t usually make me snack, as I’m not hungry between meals.
  • Sweets. I still love sweets and try to make room for them every evening. My two favorites are local strawberries when they are seasonal or a handful of sugar-free mint chocolate chips.

Another thing I like about the keto is that it’s easy to find options when it comes to dining out. Depending on the restaurant, I usually order a salad, a burger without a donut or a steak and vegetables.

While keto often has a bad reputation for being all butter, bacon and cheese, I’ve found that I now eat more fresh produce than I’ve ever had in my life.

I know how hard it is to be constantly hungry while trying to lose weight, which is why I feel so lucky to have found a diet that works for me.

In fact, I can honestly say that keto has changed my life and rekindled my passion for nutrition and health.

While there are many ways to live a healthy lifestyle, it is worth considering the keto diet if you are struggling to find a diet that satisfies you.

Be sure to talk to a trusted healthcare provider first, especially if you have a pre-existing medical condition or are taking prescription medications.

https://www.healthline.com/nutrition/what-healthy-eating-looks-like-to-me-a-dietitian-who-eats-keto

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