egg fasting
4/5 StarsThe keto diet got a low ranking in this category as experts alluded to the misconception that your grocery list will be limited on the keto diet. One expert commented, “People become very bored just
eating fatty foods, fat, and meat. ”Counter: The keto diet employs a variety of whole foods, and the best part is most are naturally occurring since cutting out most carbohydrates means leaving processed foods on the shelves where they belong. While opponents repeat the talking point of being limited to red meat and bacon, the keto diet encompasses a wide variety of foods. The
staples of the keto foods list include lettuces, leafy greens, green vegetables, cruciferous vegetables, berries, avocado, bell pepper, olives, fish, shellfish, poultry, beef, wild game, cheese, plain yogurt, butter, ghee, nuts, seeds, nut and seed butters, and healthy oils such olive, walnut, coconut, and avocado. Oh and when you do want to switch it up you can make keto waffles, keto pancakes, or even keto cookies. Lastly, scientific research shows that 80+% of subjects in a study were able to adhere to the diet over a six month period which is quite high in research. [8]Safety: 2/5 StarsThe keto diet was rated poorly in the category of safety, due to the high fat content. One panelist stated the diet could be dangerous for some while another cautioned those with heart disease, kidney disease, and severe diabetes against adoption of the diet. Counter: It’s interesting to note that a group of experts who rightfully admitted that a ketogenic diet can help with weight loss also ranked it low on safety. Further, a recent meta analysis examined 12 studies utilizing a ketogenic diet and saw no adverse effects.
Counter: There are several short-term (less than two years) studies showing weight loss in those who follow the keto diet. In research, it’s extremely difficult to do any long term, diet-controlled studies due to lack of compliance. Irrespective of the diet, you can imagine controlling subjects for several years is a difficult task for any researcher to do. That being said, there are several long-term studies showing a positive benefit for the ketogenic diet. One study found that 66 obese individuals with high cholesterol were able to lower their weight and cholesterol levels with a ketogenic diet over 56 weeks. [4] A meta analysis (which is an analysis of several published papers) found that “Individuals assigned to a ketogenic diet achieve a greater weight loss than those assigned to a low fat diet in the long term; hence, a ketogenic diet may be an alternative tool against obesity.