Page 34 - Robeson Living Spring 2019

HEALTH

TIPS

to

EMBRACE

a KETO

FRIENDLY

DIET

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

2. No beans, legumes or fruits: To keep your overall daily net When following a keto or keto-friendly eating plan, do so
carbs within a certain range, even good carbs like beans, legumes in the safest, healthiest way possible. Consult your doctor
and those in most fruits are off-limits except for occasional in- and consider following a plan supported by trusted weight
dulgences. Stick to non-starchy veggies only, like leafy greens, loss and healthy lifestyle experts.
cauliflower, broccoli, mushrooms and zucchini. Robeson Living Spring 2019