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Is the Keto Diet Right for Me?

The keto diet, or ketogenic diet, is very low in carbohydrates, low in protein, and high in dietary fat. It’s a meal plan that puts your body into a state of ketosis, which means you’ll burn fat as fuel instead of carbohydrates. Many people have lost weight using the keto diet, but you might be wondering if it is safe long-term. Knowing about the pros and cons of the ketogenic diet vs. the Hallelujah Diet helps you decide which eating plan is right for you.

What Is the Keto Diet?

Ketogenic diets were developed as a way to help control seizures in people with epilepsy. Numerous forms of the ketogenic or keto diet exist, but the bottom line is it is very low in carbohydrates and high in fat. Classic keto diets often provide:

  • 90% of calories from dietary fat
  • 6% of calories from protein
  • 4% of calories from carbohydrates

In other words, you might eat 4 grams of dietary fat for every 1 gram of carbohydrates and protein in a 4:1 ratio. (Since fat has 9 calories per gram while carbs and protein have only 4 calories per gram it works out to 90% of calories from fat.) This can equate to eating just 20 grams of carbs or less per day. Keto diets are rich in high-fat foods, such as:

  • Plant oils
  • Avocados
  • Nuts
  • Seeds
  • Butter
  • Cream
  • Cheese
  • Mayonnaise
  • Unsweetened Almond milk

ketogenic diet and foods

When following a keto diet, you can usually eat a small number of eggs, meats, and non-starchy veggies like celery and leafy greens. Different versions of the classic keto diet might include getting:

  • 70-85% of calories from dietary fat
  • 5-20% of calories from carbohydrates
  • 10-20% of calories from protein

In contrast, the Institute of Medicine recommends getting 45-65% of your calories from carbs, 15-35% from protein, and 20-35% of your daily calories from fat to achieve optimal health. That’s because carbohydrates are your body’s main (and preferred) fuel source.

What Are the Benefits of Keto Diets?

When following a ketogenic diet, you might reap some benefits if you have certain health conditions. For example:

Research is ongoing to determine the potential health benefits keto diets may offer for people with specific health conditions.

Are There Drawbacks of Keto Dieting?

As with any type of severely restrictive diet, drawbacks exist for keto dieting as well. Your body isn’t designed to follow high-fat, low-protein, very low-carb diets long-term, and you might experience side effects, such as:

  • Constipation
  • Headaches
  • Bad breath
  • Physical and mental fatigue
  • Confusion
  • Irritability and mood swings
  • Decreases in athletic performance
  • Difficulty sleeping

More research is needed to know the long-term health effects of keto diets. Harvard Medical School reports that potential risks of the classic keto diet include:

  • Nutrient deficiencies – especially magnesium, phosphorous, selenium, B vitamin, and vitamin C deficiencies
  • Worsening of existing liver conditions
  • Kidney problems

For most people, the long-term use of ketogenic diets isn’t necessary or recommended. More liberal versions of the classic keto diet might be a better option to reap health benefits while keeping your risk of nutrient deficiencies and liver or kidney problems low.

healthy homemade chickpea and veggies salad

What Is the Hallelujah Diet?

The Hallelujah Diet is a Biblically-based eating plan that focuses on plant-based (mainly raw) foods. This balanced vegan diet is rich in fiber, antioxidants, and other essential nutrients. You’ll eat whole foods (especially veggies) including 85% raw foods and 15% cooked foods. When following the Hallelujah Diet, you’ll consume:

  • Fruits, vegetables, and juices
  • Whole grains
  • Legumes
  • Nuts and seeds
  • Plant milks
  • Nutrition shakes
  • Hallelujah Diet supplements
  • Herbal teas

Research shows that plant-based diets provide numerous health and wellness benefits—such as a lower risk of obesity, heart disease, diabetes, arthritis, dementia, and cancer. If you have one of these health conditions, switching from a standard American diet to the Hallelujah Diet helps your body naturally fight off or even reverse the disease and its symptoms.

Is the Keto Diet Right for Me?

Your doctor lets you know if a medically supervised ketogenic diet is right for you based on if you have a health condition such as epilepsy, obesity, or diabetes. Obtaining medical supervision while following the classic keto diet is best so your doctor can closely monitor your health. A more liberal version of a keto diet is a better solution, as the Institute of Medicine recommends most adults eat at least 130 grams of carbs per day for optimal health. Classic keto diets are feasible for some people short-term, while the Hallelujah Diet includes meal plans and eating habits you can maintain for life!

Comments

  1. It is great that the keto diet can help people with certain medical challenges. I agree, it is not a good idea long term. It should be done under a doctor’s supervision.

  2. My sons have bad Ulcerative Colitis. I’m concerned about how much fatty meat like steak and bacon he us eating.

  3. SIGURD HANSON January 12, 2021

    It is difficult to find the truth about what is the best diet to follow. The fruits, vegetables, and grains that we eat are deficient in trace minerals. It only takes three minerals to grow a plant. Before the advent of electricity people would grow their own gardens and spread the ashes of trees that had deep roots that adsorbed the trace minerals deep underground. My great grandfather had his own garden was born in 1832 and died in 1932. We do not have the same plants as we used to have. The wheat that my farther raised is totally different from what is raised now. In northern India the died is based on wheat in southern India it is based on rice. Northern India has a high rate of Covid19 deaths with a low rate in Southern India. I believe it is the gluten that prevents the adsorption of trace minerals that keep more resistant to disease.

    • Melody Hord January 12, 2021

      Hi Sigurd,
      I am NO farmer or authority on the subject. But here is what I think from my reading.
      I believe what is the worst for our bodies are all the toxic chemicals we are eating. I am no farmer, but I have read that herbicides on in the seeds. I have read where seeds are genetically modified, so they are resistant to herbicides. Plants are sprayed with herbicides while they are growing.

      The Lord made wheat to eat. You are right. Food has CHANGED over the years. I do not think we’re meant to eat herbicides, pesticides, and fungicides. I have tried to have a garden and an orchard. I have failed at everything accept muscadines and blueberries. Muscadines are very hardy and do not need all those chemicals applied to stay alive. It is very hard to keep the pests and weeds away from plants. In fact, something usually must be done or they will be taken over by fungus, bacteria, etc.
      I try to purchase organic, non-GMO food. Even organic pesticides can be dangerous, but I don’t think they are nearly as bad as conventional ones, usually.
      I believe as close as possible to natural with none to minimal “cides” of any type, is the best food.
      I had a friend who was an organic farmer. His vegetables were nothing like what you find in the stores. They were so much richer and stronger in flavor. In fact, his arugula was so strong and burny, I could barely eat it.
      My husband and I talk about the foods his grandpa used to grow, like green beans. We can’t find green beans that taste like they used to.
      No matter what diet people choose, it needs to be as clean as possible. Thanks for your post and the interesting story from India!

  4. Annette Whitworth January 13, 2021

    This was some good information about the Keto Diet.I know several people that use to be on the Keto diet they came off of it because of what they doctor told them. I think the HA diet is a great way to go. Using the supplements to help improve the way you eat. Thanks

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