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Diet trends come and go, but it seems like there’s always a low-carb program in the mix. The ketogenic diet is at the top of the list right now. The ketogenic diet, also called the keto diet, focuses on getting most of your calories from fat and some from protein, while drastically cutting carbohydrates. We spoke to Maria Petzel, a senior clinical dietitian at MD Anderson, to learn more about the keto diet, maintaining a healthy weight, and reducing your cancer risk. Here’s what she had to say. How does the keto diet work? In a typical healthy diet, 45-65% of calories come from carbohydrates. With low-carb diets like the South Beach or Supraketo Official Atkins diets, about 20-30% of your calories come from carbs. With the ketogenic diet, carbohydrates make up only 5-10% of your calories. When your body is deprived of carbohydrates, it uses stored fat for energy instead. To do this, Supraketo Official the liver turns the fat into acids called ketones.

Those ketones are used by your muscles and tissues for fuel. This process is called ketosis. It typically starts after three to four days of restricting carbs. Can the ketogenic diet help you lose weight? Ultimately, if you lose weight on the keto diet, it’s not because of some complicated body chemistry. The initial weight loss is water weight associated with the loss of the body’s stored carbohydrate. After that, the weight loss is the same as any diet, mostly fat. "The key to weight loss is to burn more calories than you eat each day, no matter the source of those calories," says Petzel. "Because of the loss of water weight, when they return to a regular diet, people find that they quickly gain back some of the weight they lost doing a low-carb diet. If they don’t continue to avoid excess calorie intake they can ultimately gain all of the weight back," Petzel says.

Is the keto diet safe? "Ketosis may help you lose weight, but it’s not necessarily helping your body," Petzel says. After a few days on the diet, you may experience fatigue, dizziness, nausea or stomach pains. Some people refer to these symptoms as the "keto flu" though it does pass. In addition to the short-term, unpleasant symptoms that come from restricting carbohydrates, ketosis can have more serious side effects. Too many ketones can be bad for your body. Ketosis can dehydrate you and change the chemical balance of your blood. Ketosis can be especially dangerous for people with diabetes because it can affect their insulin levels and lead to dangerously low blood sugar levels. The long-term effects of the keto diet are less clear. Researchers have found mixed results of the effects of high-fat, high-protein and low-carbohydrate diets on heart health, non-insulin dependent diabetes, and other chronic diseases. Some high-fat, high-protein foods, like red or processed meats are known to increase cancer risk. In addition, the lack of fiber in the diet can lead to constipation, which can worsen conditions like diverticulitis. Certainly, Supraketo Keto Pills following a diet that basically cuts out an entire nutrient category, including almost all grains, fruits and vegetables can lead to vitamin and mineral deficiencies, says Petzel. Researchers do not fully understand the effects of a ketogenic diet on specific tumor types or treatments for those with cancer. Studies suggest that it may help control some types of tumors but promote others. Everyone responds to ketosis differently, says Petzel, so it’s important to talk to your doctor before starting any new diet. Your best bet for maintaining a healthy weight is to focus on making sustainable changes to your diet. Watch your portion sizes, and stick to mostly plant-based foods. Strive to get a balance of carbohydrates, proteins and healthy fats, and avoid processed meats.

Each week I’m trying to help take the stress out of a keto diet by giving you FIVE low-carb dinners plus a bonus meal prep recipe that helps keep you on track! This week your bonus is a tray of delicious Double Chocolate Sheet Pan Cookies-Only 3.6 net carbs a piece! When you click through to each individual recipe, it’ll take you to the full, detailed, Supraketo Keto Pills step-by-step instructions. This includes a printable recipe card that includes nutrition information. To figure out the net carb count, subtract the amount of fiber from the amount of total carbs. At the bottom of this post, you’ll find a printable meal plan (with space to fill in your own needs & weekend plans) as well as an organized grocery list to help make things even easier. If you’re having trouble printing this, make sure you have your ad blocker disabled. If you like to meal prep to get ahead for the week, I’ve even included tips for preparing each meal in advance.