Healthy weight is all about maintaining good weight in relation to your height. When it comes to healthy weight gain its always recommended that you add extra calories depending on your bmi and making sure you don’t exceed your needs which may lead to other health issues.
What is keto diet?
Keto refers to the ketogenic diet, a radical diet plan in which fat is the primary source of energy.
Ketogenic diet highlights the consumption of unprocessed food and protein-rich meat. Keto has gained popularity in latest years thanks to high-profile endorsements by American celebrities like LeBron and Kim Kardashian West.
By depending on ketone bodies that the liver generates from stored fat, the keto diet removes the need for sugar (glucose) in foods such as grains, legumes, vegetables and fruit from carbohydrates
The diet first became famous as an epileptic treatment in the 1920s; its advocates stated, with little proof, that it could benefit individuals with diabetes, cancer, heart disease and other serious diseases.
The keto diet encourages meat, fatty fish, eggs, butter, cream, cheese, nuts and seeds consumption. It prohibits sugar, grain or starch- containing foods; fruit; beans or legumes; and root vegetables.
Keto dieters prevent products that are free from condiments and sauces, alcohol and sugar. There are at least four types of ketogenic diet, but all include low intake of carbohydrate, very high intake of fat and moderate intake of protein.
Types of ketogenic diets.
- High-protein ketogenic diet: comparable to a normal ketogenic diet, but more protein is included. Often the proportion is 60% fat, 35% protein and 5% carbs.
- Cyclic ketogenic diet (CKD): This diet includes higher-carb refeed periods such as 5 ketogenic days followed by 2 high-carb days.
- Standard ketogenic diet (SKD): this is a diet that is very low in carbon, moderate in protein and high in fat. It typically includes 75% fat, 20% protein, and just 5% carbs.
- Targeted ketogenic diet (TKD): this diet enables you to add carbs to workouts.
The most recommended and researched keto diet is the standard keto version. Let’s use it for elaboration
Jimmy Louie, Food and Nutrition Science Professor at Hong Kong University, claims that this diet makes keto unfit for many individuals and dangerous in some instances.
Ketone bodies can be poisonous in diabetics, Louie explains, and can trigger ketoacidosis, a life-threatening disease, in very rare instances. “The human body has very excellent control over the use of various kinds of fuel,” Louie claims. “Our body can easily use glucose (carbohydrate) and complement it by default.
A ketogenic diet strengthens the body’s main source of fat. “This is not the purpose of our body,” says Louie. “Our brain, while using ketone bodies as a fuel, considers this as a last resort when there is no glucose.” Health complications associated with keto diet range from constipation to nutrient deficiency, liver and kidney issues, cognitive impairment, and mood swings. “Dieters seeking quick relief often use the keto diet to lose weight quickly, but the reality remains that there is no scientific evidence for the long-term advantages of the keto diet,” says Louie.
Hong Kong may be a little late to the party when it comes to dieting trends. “Hong Kong is quite behind when it comes to fad diets, and right now it’s all about keto,” says Heanney Banks, a Hong Kong-based fitness influencer and wellness coach. “You can purchase keto-focused products here now, but when I did the keto-diet[ in 2016] there was none.”
Banks consulted a doctor to determine her danger of developing symptoms and was notified that she likely would have to start taking medication in a few years. Believing that medication would damage her health and would be long-term, Banks sought options. She attended a Hong Kong ketogenic diet event where the speaker claimed she could cure liver diseases while supporting weight loss as well.
Banks set out and chose to embrace the keto system to learn more. She was visiting grocery specialties, taking supplements, having frequent blood tests, and seeing a specialist doctor.
But the keto diet had nothing to do with the impacts she hoped it would have. “I bounced out of bed every morning for the first month. I slept very well, I woke up feeling like I had slept for twelve hours. I felt like brain fog lifted,” she recalls. “I started feeling very heavy the second month and actually gained weight.
Something felt wrong in the third month.” Banks started to experience tiredness and serious anxiety. Blood tests disclosed during a visit to her doctor that the diet of Banks had induced hormonal imbalances that led to her gaining weight. She decided to quit the diet.
Now, she says, instead of constantly evaluating her consumption of carbohydrates and proteins and being critical of every meal she eats, instead she eats “mindfully and intuitively” -something she thinks individuals in the town have forgotten. “Definitely Hong Kong has lost that mindful eating mindset -it’s just’ go-go, what’s the fastest way to lose weight?” Banks, 32, suggests. “I don’t understand what diet I’m on, I’m just eating healthy.” With a laugh she tells, “No,” as to whether she would go back to the keto diet or suggest any other particular diet to customers.
This is just one example of weight gain on keto among many that have gone unfeatured from a fitness influencer.
The best foods for Keto diet include
- Eggs: Look for whole-grained or omega-3 eggs.
- Butter and cream: if possible, look for grass.
- Fatty fish, such as salmon, trout, tuna and mackerel
- Meat: red beef, steak, ham, sausages, bacon, chicken and turkey
When your look at all the foods mentioned above most are of high calories when prepared. And when you add this foods without concentrating on your calorie intake in form of ketogenic diet, you will add weight instead.
5 Reasons why you are adding weight with keto.
- You are eating too much proteins.- Keto diet requires moderate-protein intake in which about 20% of your calories come from protein. Too much of the proteins will kick out your diet and make you gain instead.
- You are eating a lot of carbs- Carbs on keto can be difficult, especially as they are concealed in many unexpected ingredients such as cruciferous veggies, milk, green beans and nuts. Because these are all foods that are keto-friendly, eating plenty of it will add you some poundis.
- You are eating too much-Be it weight loss or weight gain, you have to check the calories you take in order to achieve your desired goal. Overeat and with the keto diet you won’t lose weight
- You are not eating nutritious foods.The key to good weight gain or loss is to eat nutritious, whole foods, regardless of what nutritional plan you follow. Although they are keto-friendly, relying on processed foods can put a dent in your weight loss. Adding between meals ingredients such as snack bars, keto desserts and other packaged products can derail your effort to lose weight with the additional calories they provide.
- You may be eating more calories- When trying to gain weight, it’s vital to create a calorie surplus and while loosing weight it’s critical to create a calorie deficit. Therefore, you are unlikely to drop pounds if you switch to a keto diet and don’t watch your calorie consumption. Because many keto-friendly foods, including avocados, olive oil, full-fat milk and nuts, are high in calories, it is essential not to overdo them. Most individuals feel more happy after eating ketogenic foods and snacks because of the filling impacts of fat and protein.