Keto Means
Keto Means
Photo: Damir Mijailovic
The bottom line. Ketogenic diets are characterized by their high fat and very low carb contents. Sweet potatoes tend to be naturally high in carbs and are typically excluded from keto diet plans because they can make it difficult for many people to maintain ketosis.
While it may be tempting to aim for lofty weight loss goals, most experts recommend that losing 1–3 pounds or about 0.5–1 kg per week (depending on...
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Here's three ways to get your body into the fat-burning mode: Ketogenic Diet or Low-Carb, High-Fat Diet. ... Intermittent Fasting. ... High...
Read More »The ketogenic, or keto, diet is a high fat, moderate protein, and very low carb diet that’s used to manage various medical conditions, including epilepsy, obesity, and diabetes ( 1 ). Given that it’s very carb restrictive, many people wonder whether high carb foods like sweet potatoes can still be included within the parameters of a ketogenic dietary pattern. This article explores whether you can still enjoy sweet potatoes while following a keto diet. Share on Pinterest Maintaining ketosis One of the primary goals of a ketogenic diet is to facilitate your body’s transition into ketosis. Ketosis is a metabolic state in which your body relies on energy produced from fat — instead of carbs — to carry out all of its essential functions. When you consume a varied diet, your body defaults to using glucose — a type of carb — as its primary fuel source. But when carbs are unavailable, your body makes energy from fat-derived compounds called ketones ( 1 ). Your body’s ability to maintain ketosis is dependent upon a lack of dietary carbohydrates. If you consume too many carbs, your body reverts to using glucose for energy, thereby throwing you out of ketosis. This is why many types of high carb foods, including starchy vegetables like sweet potatoes, are usually considered off-limits on a ketogenic diet. However, the extent to which a person needs to limit their total carb intake to maintain ketosis can vary. Most people following a ketogenic diet limit their carb intake to no more than 5–10% of their daily calorie needs, or a maximum of 50 grams of carbs per day ( 2 ). Precisely where you fall on that spectrum depends on how readily your body moves into and out of ketosis. summary Keeping your carb intake very low is essential for maintaining ketosis when following a keto diet. This is why many people opt to exclude sweet potatoes from keto meal plans. Sweet potatoes are relatively high in carbs A sweet potato is a type of starchy root vegetable that’s often excluded from ketogenic diets because of its naturally high carb content. However, with proper planning, some people may still be able to successfully incorporate small portions of sweet potato into a keto diet plan. A medium-sized sweet potato (150 grams) contains a total of 26 grams of carbs. After subtracting the 4 grams that come from fiber, you’re left with a net value of roughly 21 grams of carbs per potato ( 3 ). If you’re on a keto diet that limits you to 50 grams of carbs per day, you could opt to expend approximately 42% of your carbs on a whole sweet potato if you want to. You may also consider dividing the sweet potato into smaller portions to further reduce your carb intake without having to exclude it from your diet entirely. That said, if you’re on a diet plan that requires you to stick to a much lower carb limit, even a very small portion of sweet potato could make it considerably more difficult to stay within your allotted carbs for the day. Ultimately, whether you should include sweet potatoes in your diet depends on your personal carb goals and ability to consistently adhere to the restrictions required for you to maintain ketosis. summary Sweet potatoes are fairly high in carbs, but some people may be able to include small portions of them while staying within their keto carb restrictions. Certain preparations may be more keto-friendly than others If you decide to include sweet potatoes as part of your keto diet plan, it’s important that you also consider how various preparation methods may affect the total carb content of the final dish. For instance, sweet potatoes prepared with very high carb ingredients, such as brown sugar, maple syrup, or fruit juices would be inappropriate for a ketogenic diet. Preparation methods that are more keto-friendly may include thinly slicing and frying them to make sweet potato fries, or roasting them whole and serving them with butter, coconut oil, or melted cheese. summary Certain sweet potato preparation methods are not keto-friendly, especially those that utilize high carb ingredients like brown sugar or maple syrup.
carb count. are high in carbs, they are another type of ketogenic diet food to avoid: Baked beans.
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While it's true that the keto diet involves eating lots of protein and fat with very limited carbohydrates, it doesn't mean you can eat in infinite...
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Tips to achieve ketosis Eat 20–50 grams of carbs per day. This can encourage your body to produce ketones. ... Track your carb intake. ... Limit...
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Here are 29 science-backed methods to help you lose extra belly fat. Cut calories, but not too much. ... Eat more fiber, especially soluble fiber....
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If a person follows the 75% fat /20% carb/5% fat keto diet, average results may look like this: Weeks 1–2: rapid weight reduction phase due to...
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Tomatoes. Tomatoes are a fruit, though many people use them in savory dishes and sauces. They are also keto-friendly, with about 4.8 g of carbs and...
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