Page 42 - Harnett Life Spring 2019

HEALTH

TIPS

to

EMBRACE

a KETO

FRIENDLY

DIET

(StatePoint) It seems that everyone these days has a friend fol- 3. Water is essential: Your fiber intake is reduced on a ke-
lowing a “keto-friendly” diet -- a low-carb eating plan designed to-friendly diet with the elimination of whole grains, beans and
to make the body burn fat more efficiently. legumes. For digestive health and to ward off constipation, it’s
important that you drink sufficient amounts of water.
Developed years ago to control diabetes and then later to treat
epilepsy in children, different versions of the keto diet have “We recommend drinking at least 64 ounces per day on the
gained traction as effective weight loss plans, according to The South Beach Diet Keto-Friendly plan,” says McCormick. “Plus,
Harvard T.H. Chan School of Public Health. water keeps you fuller longer, prevents overeating before meals
and may boost metabolism if it’s ice cold.”
“One thing all keto diets have in common is that they restrict
carbohydrates in favor of healthy fats in an effort to achieve nu- 4. Variety is key: Following a keto diet could put you at risk for
tritional ketosis -- the state in which your body burns fat instead deficiencies in micronutrients, including selenium, magnesium,
of glucose,” explains registered dietitian, Courtney McCormick. phosphorus and vitamins B and C. To compensate, take a mul-
tivitamin and stay away from eating the exact same thing each
The experts at the South Beach Diet are now taking a safe, ef- day. Mix it up with an array of lean proteins, healthy fats and
fective approach to keto by offering a keto-friendly plan, and are a daily serving of non-starchy veggies. Pay attention to chang-
providing helpful tips to get started. es in your health like hair loss, vision changes, aches, pains or
weakness. Simple blood tests can reveal levels of vitamins and
1. Count net carbs: A keto-friendly diet is based around the idea minerals.
of net carbs. Limit yourself to no more than 50 grams of net carbs
daily. While this isn’t considered a strict keto diet, it follows the 5. Plan special occasions: Carbs are king at special meals and
keto plan for those looking for assistance with getting started. To holidays. Communicating your needs with family and friends
calculate this number, take your total grams of fiber and grams of beforehand can help you avoid peer pressure and garner support
sugar alcohols consumed and subtract that from your total grams for your efforts. Offer to bring a keto-friendly dish so you’ll be
of carbohydrates. The resulting number should be within the 40 sure to have something to eat.
to 50 net carb range.
When following a keto or keto-friendly eating plan, do so
2. No beans, legumes or fruits: To keep your overall daily net in the safest, healthiest way possible. Consult your doctor
carbs within a certain range, even good carbs like beans, legumes and consider following a plan supported by trusted weight
and those in most fruits are off-limits except for occasional in- loss and healthy lifestyle experts.
dulgences. Stick to non-starchy veggies only, like leafy greens,
cauliflower, broccoli, mushrooms and zucchini. Harnett Life ~ Spring 2019