Recap: In the previous article we discussed some benefits and downsides of the keto diet. We left off with an unanswered question about how people could possibly be reporting fatigue, demotivation, and moodiness on the diet when ketosis is supposed to provide people a newfound level of energy.
Analysis: Sugar withdrawal by itself can cause these symptoms, but only for a short time like within the first week of giving up sugar. Even if you exclude processed sugar by going keto (a good thing), a diet without carbs is a diet without fiber (a bad thing). In order to have regular digestion and a healthy blood cholesterol level, we need fiber! A low-fiber diet can cause constipation and gastrointestinal pains at the very least (1). A psyllium husk supplement could help you regulate, but did you know that by using supplements in place of whole food ingredients you can worsen your health (2)? If carbs aren’t the only thing lacking on a ketogenic diet, what is? You might be thinking you have plenty of healthy options because the keto diet includes nuts, seeds, avocado, and a variety of vegetables. Unfortunately, only a moderate amount of those can be eaten, because they, too, contain carbohydrates.
Say goodbye to having big bowls of fresh fruit on the keto diet.
Deficiencies: Nutritional deficiencies are known to impair the ability AND desire to exercise, as well as causing emotional distress and mental difficulties (Clark 477). A minimal amount of fruit and vegetables is allowed in a keto diet, and (aside from soy and peanuts) there are no legumes, starches, or any grains allowed at all. A diet that emphasizes reducing fruit and vegetable intake can severely lack phytonutrients (such as carotenoids and flavonoids) thus increasing risk of disease (4). Vitamin A is limited in animal-based foods, while Vitamin C is practically non-existent.
Prevention: If you want to safely prevent a deficiency on a keto diet, you will have to carefully plan how to get your vitamins with superfood ingredients that carry a lot of weight for such a small amount of food.
Vitamins Can't Replace Food
To ensure that you get enough vitamin A and C you could eat a cup of raw kale every single day, but you may struggle to get it in when you are limited to only 5-10% of your overall calories from carbs. Vitamin C deficiency can cause Scurvy – a dangerous condition that can harm your teeth, metabolism, immune system, and iron absorption. Early signs of anemia could also affect energy, emotions, and mental health.
Potatoes, excluded from the keto diet, have 5g of fiber.
Satiety: High-fat diets in general are strongly associated with obesity, likely because it is so easy to overeat fats (Clark 456). So even though ketones can boost weight loss, a calorie deficit is necessary for burning fat. Be prepared to portion tiny meals to stay within your calorie budget on a keto diet. If your stomach is only partially full (since high-fat foods lack water density), your hormones might not signal to your brain that you are satiated. It is well-established that fibrous foods low in fat are more likely to trigger satiety, while foods high in fat are more likely to cause overeating (4). Ironically, overeating fats doesn’t seem to increase the sensation of satiety either (4).
Summary: This is just a few examples of pitfalls that come with the keto diet – how will you keep going when the very foods you are eating for weight loss is draining you of energy? Taking a multivitamin is an option, but studies show it is not safe to replace your fruits and vegetables with a supplement (5). In other words, a supplement should be taken in addition to a healthy well-rounded diet. Limiting produce is dangerous for your health because plants contain the very nutrients that keep us healthy and fight disease! Don’t get me wrong – ketosis by itself is an awesome benefit of the keto diet, but is there a safer way to go keto? Continue on to the next article to find out!
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Resources:
“Implications of Fiber Inadequacy in the Ketogenic Diet: A Case Study.” Wendy J. Dahl, PhD, RD, Elaine J. Niebergall, RD, and Russell J. Owen, BS. ICAN: Infant, Child, & Adolescent Nutrition. Vol 3, Issue 5, pp. 288 – 290. First Published September 13, 2011. https://doi.org/10.1177/1941406411422253. Accessed Jul 18 2018.
Johnston, C. S. (2012). Vitamin C. In Present Knowledge in Nutrition: Tenth Edition (pp. 248-260). Wiley-Blackwell. DOI: 10.1002/9781119946045.ch16. https://asu.pure.elsevier.com/en/publications/vitamin-c. Accessed Jul 18 2018.
Clark, Michael A et al. “NASM Essentials of Personal Fitness Training”. Fourth Edition, Textbook Published in 2012. Lippincott Williams & Wilkins, a Wolters Kluwer business.
Introduction: I’ve been in the nutrition field for about six years, after mastering extreme weight loss on a plant-based diet. Not a day goes by that I don’t see ads for foods that I no longer eat – from food delivery services to chain restaurants to supplement companies trying to get me to sell their products. Businesses are constantly piggyback marketing by creating new foods to make the latest diet easier on people by selling custom meals and supplements. If more people knew what I knew about these marketing tactics, they just might stop falling for it. In just the past year I’ve been bombarded with ads and inquiries about the new ketogenic diet. I finally decided to shed light on what this diet is all about including the good, the bad, and the ugly.
Kelly Gibson - Nutrition Coach
The Keto Plate: The keto diet first came about in the early 1900s (1) but didn’t become a “thing” for quite some time. It’s been gaining popularity for quick fat loss recently, and even for cancer treatment. The ketogenic diet specifically aims for a macronutrient profile of 5-10% of calories from carbohydrates, 60-75% calories from fat, and 15-30% calories from protein. A lot of keto dieters aim for 30 grams or less of carbs, as a general rule of thumb; eat one banana and you’ve exceeding your carb limit for the day! The good thing about the keto diet is protein intake is moderate and people don’t have to stress over counting calories. Unfortunately, they need to achieve out-of-the-ordinary low-carb and high-fat goals in order to master the keto diet. This diet is primarily comprised of meat, eggs, oils, animal fats (like lard, tallow, bacon grease, and goose fat) in addition to full-fat dairy products (like mayo, butter, and heavy cream).
The Good: The main purpose of going keto is for the body to raise ketone levels and enter a state of ketosis. Ketones are – in simple terms – an alternative energy source to glucose, which our brain and body primarily functions on. Ketosis can happen when you take a break from eating carbohydrates and build up ketone levels. In ketosis, your body switches from carbs to fat for fuel, allowing it to perform key functions in the brain and body (Berardi 65). Some research suggests that ketones burn fat faster than glucose, which is why there is so much hype about this diet. A good thing about this low-carb diet is that people have no choice but to avoid processed sugar. Common benefits people have reported from going keto is lower triglycerides, more energy, and reduced seizure activity (3).
Sample keto dessert: gelatin gummy bears with artificial sweetener
The Bad: Even a little bite of fruit or dessert could throw you over your carb goal for the day, and kick you out of ketosis. Unfortunately, people resort to low-calorie sweeteners or even artificial sweeteners if they really want to treat themselves. Even though there are no carbs in sugar-free treats, artificial sweeteners can create an insulin response, increasing appetite and causing weight gain (5). Negative side effects that some keto dieters report is mood disturbance, fatigue, and lower motivation to exercise (4). This, in and of itself is counterproductive to weight loss and could be a sign of malnutrition.
The Ugly: You’ll be shocked at what you find out about the ketogenic diet… Go to the next page to reveal how ugly this diet can be.
White, A. M., Johnston, C. S., Swan, P. D., Tjonn, S. L., & Sears, B. (2007). “Blood Ketones Are Directly Related to Fatigue and Perceived Effort during Exercise in Overweight Adults Adhering to Low-Carbohydrate Diets for Weight Loss: A Pilot Study.” Journal of the American Dietetic Association, 107(10), 1792-1796. DOI: 10.1016/j.jada.2007.07.009. https://asu.pure.elsevier.com/en/publications/blood-ketones-are-directly-related-to-fatigue-and-perceived-effor. Accessed July 17, 2018.
Yang, Qing. “Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings.” Neuroscience 2010. Yale J Biol Med. 2010 Jun; 83(2): 101–108. Accessed July 18 2018. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/
Article Written by Paige Johnson from Learnfit.org; Edited by Kelly Gibson.
4 Ways Diet Affects our Mind and tips to control our food choices. #mentalhealth #mindset
You’re probably already aware that the food you eat affects your weight. Healthy, low-calorie foods may help you lose excess pounds or maintain a fit figure, while processed foods high in sodium and sugar might make you pack on the pounds. It’s wise to enjoy unhealthy food and beverages in moderation, but not just because they impact your weight. Here are four surprising areas of your life that can benefit or suffer from your dietary choices.
Emotions
Mental illness is common in the United States. Approximately 44 million adults have a mental health condition, and many children also battle at least one form of mental illness. Some mental health conditions are triggered by genetic or environmental factors, but did you know that food also affects your mood? Even if you don’t have an existing mental health condition, your dietary habits may make you cranky, depressed, or anxious. So what’s safe, and what should you avoid? It’s generally best for people to consume fresh vegetables and fruits, as well as whole, sprouted grains, legumes, natural oils, and nutrient-dense seeds. Grains and high-glycemic fruits should be balanced with protein-packed foods (think nuts, nut butters, beans, hemp seeds) to avoid a blood sugar crash from excess carbohydrate consumption.
Here are some foods to limit or avoid completely if you want to protect your emotional health:
Dairy
Refined sugar
High-fructose corn syrup
Hydrogenated oils
Artificial colors and flavors
High-sodium foods
It takes discipline to avoid eating these common and addicting ingredients. Having discipline means choosing your emotional health over your cravings. Some people may also need to avoid common foods associated with internal inflammation, such as gluten. Your doctor or a licensed nutritionist can review your current diet and let you know if it’s a good idea to change anything. Remember to choose health first!
Discipline is choosing what you want MOST over what you want NOW. It takes discipline to avoid eating these common and addicting ingredients/foods. #discipline #healthylife
Sleep Schedule
Do you struggle to fall asleep at night? Or perhaps you have no trouble falling asleep, but you find it difficult to wake up, even after a full night of rest? These are common complaints from people who do not consume nutritious foods on a regular basis. That’s because there is a potential link between sleep issues and poor dietary habits. Even if you eat well, you may notice you feel more tired than usual after you consume certain foods. L-tryptophan is an amino acid that raises serotonin levels in your brain. When this occurs, you feel sleepy or relaxed, which can disrupt your sleep cycle. Here are some foods that contain this amino acid (thus you should avoid):
Turkey
Cheese
Red meat
Chicken
Animal based foods like turkey, cheese, red meat, and chicken also lack glucose which is the primary energy source for the brain - I recommend avoiding these foods. You may also experience fatigue if you eat too much of a specific food, even if it’s a healthy plant-based food like tofu, nuts and seeds. This is because your body has to work hard to digest the food and distribute the nutrients throughout your body. Limit these.
Mental Clarity
Do you ever find it difficult to focus on work, school, or household chores? Your diet might be the culprit. One recent study found that poor dietary habits may impact cognitive health. Some researchers believe that eating fried food can increase your risk of developing Alzheimer’s disease.
On a positive note, it may be possible to prevent or even reverse the effects of a bad diet. Here are some brain-friendly foods to incorporate into your diet:
Avocado
Broccoli
Dark Chocolate (look for vegan options)
Acai berries
Coconut oil
Pay attention to how your body feels after you consume different foods. You may notice other foods help or hurt your memory.
Find out the #1 Food that Causes Brain Fog by clicking the image above for my related post.
Social Life
The foods you eat or avoid can have a major impact on your social life. Depending on your lifestyle, this can be a positive or negative experience. A poor social life can result in poor emotional health and a negative mindset. For example, if you avoid foods with refined sugar and wheat, you may find it difficult to dine out with friends. If you live a vegan lifestyle, you may notice friends no longer extend invitations to barbecues or birthday parties.
Luckily, there’s an easy solution for this issue. If you don’t want to change your diet, just make sure you arrive prepared for social functions. Let friends know that you don’t mind bringing a gluten-free dessert or vegan appetizer to their party. You can also host potluck parties at your home so that everyone can eat something they enjoy. Your dietary choices can tilt the scale in either direction, but they also impact other areas of your life. Think carefully about the foods you consume so that you can protect your mind. Diet affects your emotional health, mental clarity, sleep schedule, and social life.
I hope you enjoyed learning about the 4 ways diet affects your mindset, so please subscribe and share!
