9 Keto-Friendly Snacks That Will Actually Keep You Full

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The best and worst diets according to experts revealed

NEW YEAR, new diet. We’ve heard it all before. But experts have revealed which ones you should be investing your time and money in, and which ones to ignore.

WHAT’S a new year without a new diet?

The US News and World Report panel, made up of 25 experts in the health and wellbeing field, have released the best and worst diets for 2018, and the results might surprise you.

If you’re a fan of the “fat-burning” keto diet, you’ll be fired up about its ranking in the 2018 list of best diets: It’s tied for last, along with the relatively unknown Dukan diet.

Both diets encourage the consumption of a ton of protein, while keeping carbs to a minimum.

“While there is some evidence to support the keto approach in relation to short term outcomes, there still really isn’t enough solid evidence to know how this dietary approach impacts our health in the longer term,” nutritionist Kristen Beck told news.com.au.

“At a practical level, the keto diet is very hard to implement and stick to, and can actually have detrimental outcomes if not followed correctly.”

The diet, which has Guy Sebastian and Kim Kardashian as fans, puts the dieter into “ketosis,” when the body breaks down both ingested and stored body fat into ketones, which it uses as energy. People on such diets often deal with fatigue and light-headedness as they adjust to a lack of carbohydrates.

Though the experts on the US News and World Report panel that created the list said eating that way isn’t harmful short-term, they ranked the diets poorly on long-term weight loss success, ease of use and overall impact on health.

The KETO diet, which is high in protein and fat and low in carbs, came in as the worst diet.

The KETO diet, which is high in protein and fat and low in carbs, came in as the worst diet.

For the relatively new keto diet, the experts were especially concerned about extremely high fat content — about 70 per cent of daily calorie intake — as well as unusually low carbohydrate levels: only 15 to 20 net carbs a day. The 2015-20 dietary guidelines for Australians suggest that 45 per cent to 65 per cent of daily calories come from carbs but less than 10 per cent from saturated fat.

“When you are on the keto diet, you drastically cut your carbs to only 20 per day. That’s less than one apple!” said nutritionist Lisa Drayer, told CNN.

“The keto diet is just not sustainable over the long term. It doesn’t teach you how to acquire healthy eating habits. It’s good for a quick fix, but most people I know can hardly give up pasta and bread, let alone beans and fruit.”

The expert panel was particularly concerned for people with liver or kidney conditions, “who should avoid it altogether,” the report said, adding that there was not enough evidence to know whether the diet would help those with heart issues or diabetes. Because of the recommended “cycling” nature of the diet, taking breaks and then starting it again, experts also warn that hormones could fluctuate.

Guy Sebastian did the Keto diet in 2017.

Guy Sebastian did the Keto diet in 2017.

First place for best diet is a tie

For the first time, the well-researched Mediterranean diet moved into first place, tied with the DASH diet. DASH, which stands for Dietary Approaches to Stop Hypertension, has held the top spot for eight consecutive years. Both diets also tied for healthiest in the rankings.

“I’m very glad to see the Mediterranean and DASH diets come out on top,” Ms Beck said.

“Best things about both of these diets is that their focus is on wholesome, fresh produce, within an overall healthy lifestyle.

“In particular both of these diets focus on fresh vegetables and fruits as their basis — which should be the basis on any healthy diet.”

Drayer said the best part about the Mediterranean diet is the inclusion of red wine as part of the eating plan.

The DASH diet is often recommended to lower blood pressure. Its premise is simple: Eat more veggies, fruits and low-fat dairy foods while cutting way back on any food high in saturated fat and limit your intake of salt.

The Mediterranean encourages red wine. Yesss.

The Mediterranean encourages red wine. Yesss.

The meal plan includes three wholegrain products each day, four to six servings of vegetables, four to six servings of fruit, two to four servings of dairy products and several servings each of lean meats and nuts/seeds/legumes.

Studies have shown that following this diet can reduce blood pressure in a matter of weeks.

The Mediterranean diet also ranked first on the US News and World Report list for easiest diet to follow, best plant-based diet and best diet for diabetes. It came in second for best heart-healthy diet, just behind DASH.

Meals from the sunny Mediterranean have been linked to stronger bones, a healthier heart, a lower risk of dementia and breast cancer, and longer life, along with a reduced risk for diabetes and high blood pressure.

The diet emphasises simple, plant-based cooking, with the majority of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a few nuts and a heavy emphasis on extra virgin olive oil. Say goodbye to refined sugar or flour. Fats other than olive oil, such as butter, are consumed rarely, if at all.

Meat can make a rare appearance, but usually only to flavour a dish. Meals may include eggs, dairy and poultry, but in much smaller portions than in the traditional Western diet. However, fish are a staple, and an optional glass of wine with dinner is on the menu.

The flexitarian diet came in third on the list of best overall diets for its emphasis on whole grains, fruits, veggies and plant-based proteins. It’s basically a vegetarian diet that allows the occasional piece of meat or fish, thus making it “flexible.”

The flexitarian diet, which involves the occasional consumption of meat, came in as the third best diet.

The flexitarian diet, which involves the occasional consumption of meat, came in as the third best diet.

Best weight-loss diets

Weight Watchers topped the list of best weight-loss and best commercial diet plans, and it tied with HMR for best fast weight-loss diet. HMR, the Health Management Resources program, involves purchasing meal replacements, such as shakes, nutrition bars and multigrain cereals, and adding vegetables and fruits to round out the meals.

Since 2015, Weight Watchers has been focused on its Beyond the Scale program. It is designed to help people move more and focus on overall wellbeing, including more “me” time, which includes mindfulness and self-compassion.

The US News and World Report expert panel — made up of 25 experts from major medical centres across the country — gave Weight Watchers top points for being healthy, also stressing the importance of support for dieters.

Pointing to a 2006 British Medical Journal study, the panel said that “programs like Weight Watchers that offer emotional support and group meetings lead to higher compliance than a do-it-yourself dieting.”

The best diets of 2018 have been released.

The best diets of 2018 have been released.

Drayer agreed: “I’ve always been a fan of Weight Watchers because it teaches you how to incorporate all types of foods into your diet, and it also offers a support component, which can be extremely beneficial.”

But whatever diet you choose, she recommends choosing the one that fits your lifestyle and that you can stick to over the long term.

“I always recommend meeting with a registered dietitian, who can take into account your health history, lifestyle habits, likes and dislikes, and develop an eating plan that is specific to your needs,” she added. “I also recommend checking with your doctor first before starting any new diet plan.”

– with Fox News

How to Overcome Keto Diet Side Effects and Come Out a Warrior?

“No pain no gain!”

The fundamental rule of weight loss is without struggling; the results won’t come. All those Instagram users are posting before and after pictures, yet, no one could shed the pounds without consistent hard-work. However, no matter what they say, diets can be tough on the body. But that does not mean one should give up!

Besides, any diet requires one to strengthen their resolve and stay consistent. Therefore, if you recently began you the infamous keto diet meal plan, you may already be succumbing to a few side effects. Therefore, to help you win the challenges faced on this diet, you will learn about the potential side effects and steps to counter them.

Keto side effects and tips to counter them!

Side effect 1: Constipation!

If previously you ate a lot of carbs and fatty foods, your body was used to them. Now, suddenly that you are on a diet completely devoid of carbs, it is possible that your body is taking its time to adjust to the new changes. Therefore, constipation can be a side effect of ketogenic diet.

Solution-

Cut back on your nut and dairy consumption, and try eating lots of non-starchy vegetables. Also, make sure you drink lots of fluids to regulate bowel movements. The symptoms will likely fade within 2 weeks.

Note- If the symptoms prevail, contact your gastroenterologist and get checked for stomach ailments.

Side effect 2: Frequent urination

The keto diet is devoid of carbs. Hence the body burns excess fat and glucose from the liver and muscles which secrete lots of liquid. Additionally, the kidneys also excrete more sodium as a result of a drop in the body’s insulin level. Thus, this diet will make one pee often.

Solution-

This is not a cause for concern, try consuming food with less amount of salt. Moreover, once the body adjusts to this ketosis weight loss diet, these side effects stop within 2-3 days.

Side effect 3: lethargy and tiredness!

While the body adjusts to this diet, the metabolic rate undergoes a few changes. The body instead of breaking down glucose breaks down fat when the ketones are at work. Now, as this process unfolds, the body becomes weak, and there can be a loss of energy. You may also experience brain fog, lethargy and occasional drowsiness while following your keto diet.

Solution-

To counter this ad minimal amount of salt to your diet and have bone broth soup or chicken soup on a daily basis, to provide the body with adequate electrolytes and nutrients which will keep it energised and healthy.

Also, drink adequate water to avoid becoming dehydrated as a lot of fluids are expulsed when one is under a ketogenic diet. Another solution for combatting lethargy is sleeping for7-8 hours on a regular basis, especially if one is one a strict work-out routine.

Side effect 4: Cravings and mood swings!

Mood swings and cravings are common side-effects resulting from any particular diet. The body previously was supplied with enough sugar and glucose, and suddenly when it stops getting these components, it starts to crave it.

This results in moodiness and irritability when one has to constrict their diets. Thus often followers of keto diet have breakdowns where they end up gorging on sweets and high carb meals at a go.

This can affect the body and mind negatively.

Solution-

The best way to tame cravings and moodiness is to make a smart ketosis diet plan. The trick is to shop smart and not stock cupboards with unhealthy high carb foods.

Instead, you can make ketosis weight loss approved snacks, like guacamole, smoothness made of strawberry or cocoa or consume little chocolate made from animal dairy. For combating mood swings, find a hobby, listen to relaxing music and try to keep yourself distracted or busy with work.

Side effect 5: Low blood sugar or hypoglycaemia

Low blood sugar is another side-effect arising out of following a ketogenic diet. This can make one feel remotely tired and intensely hungry.

Moreover, those who just began a keto diet, in the initial stages the body is yet learning to burn fat for energy. So, one may undergo voracious hunger and depression.

Solution:

Eat more protein and non-starchy vegetables. Choose to eat food not all in one go but, every 2-3 hours. This will firstly, help in digestion and secondly, it can keep one fuller for a while and tame excessive hunger, thereby making your ketosis diet effective.

Side effect 6: Bad breath

The body excretes ketones in a myriad number of ways. One of the ways is through lungs. One of the ketones most secreted is acetone; this has a fruity smell which constitutes the bad breath.

Solution:

Sugar-free gums or herbal paste is your solution while on your ketosis diet. Moreover, this effect too will minimise within a week or two.

Side effect 7: flu symptoms or as popularly known keto-flu

Keto flu is like a normal cough and cold, and most followers of the ketogenic diet are likely to fall victim to this flu in the initial stages. One may face nausea, headache, runny nose and feverish.

Solution:

The solution is to stay calm and focused on the goal. The keto flu is the body’s way of adjusting to the changes. Hence, ones who stop the diet mid-way will have to start from scratch. So, just a few days of discomfort and your weight will start to go away.

Other side effects may include muscle weakness, loss of appetite and diarrhoea. However, these are a result of inappropriate keto diets. So, consult a physician and depending on the requirements of your body, make your keto diet chart.

Additional notes:

  1. Before beginning the diet, learn your macros. Firstly find out how much calorie your body requires and make a chart that can fulfil your calorie requirements.
  2. Your daily intake of carbs must be under 30 gram while on your ketosis weight loss diet, in fact, try to make it lesser.
  3. Do not stock your panty and try to follow this diet with a friend. This will help you capably tackle the side-effects.

In conclusion, keep your cool and resolve not to give up. Keep your body and mind stress-free and follow the keto diet for a month to shed those stubborn pounds. Good luck!