Seafood and the Keto Diet

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“Jenna Jameson loses 30 pounds on the keto diet”. “Halle Berry turns to the keto diet to stay fit.” “This is a great food for people on the keto diet”.  “No thanks, I can’t have any of the bread appetizer. I’m on the keto diet”.

If you’re like  me, you’ve been hearing a lot of these statements lately and –  as your waistline expands with holiday treats – wondering if they refer to something very important for you. Wonder no more. Following is the keto diet explained, with its benefits and pitfalls. Along with how Atlantic Seafood can help you should you chose to embark on the keto journey.

What is It?

Halle Berry has gone on the keto diet.

“Keto diet” is actually a shortened form of the term “Ketogenic diet”2. The diet has this name because it causes your body to produce chemicals called ketones1.

A person on the keto diet consumes very low amounts of carbohydrates and high amounts of fats2. The absence of carbohydrates like glucose for energy forces the body to turn to some other fuel source – this being the ketone, which is made by the liver from fat. When the body is producing ketones, it is in a state called ketosis. Since the person’s body is using fat for most of its fuel, it is rapidly burning fat – causing the weight loss1.

Ketogenesis, the production of ketones by the liver.

 

The Results

The keto diet has grabbed public attention with its dramatic results. A 2017 study compared people on the  keto diet also doing a fitness program  (CrossFit) with CrossFit participants who were not on the diet. The study found that people on the diet lost 7.6 pounds on average over the six week study while the others (on average) lost no weight at all. Average body fat loss for the group on the diet was 2.6% versus 0% for the control group13,14.

Not only do people on the keto diet lose weight, but they appear to reap psychological benefits. Many who follow the diet mention  increased energy and reduced cravings for food13 along with improved ability to concentrate1.

Jenna Jameson credits the keto diet for her recent dramatic weight loss.

One of the factors that has made the keto diet so widespread is how much it has caught on with famous people2. While not all celebrities have achieved success with the diet (Savannah Guthrie reported that she lost no weight over her seven weeks) Jenna Jameson of Celebrity Big Brother UK, has lost over eighty pounds since beginning the diet in March. Kourtney Kardashian has also spoken well of the diet – along with Halle Berry and Mark Consuelos (husband of Kelly Rippa). Al Roker, a meteorologist on the Today show, lost ten pounds during his first two weeks on the diet9.

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What to Eat and What Not To Eat

Though exact needs vary from person to person, on  the keto diet the percentages of calories taken in should be approximately as follows:

carbs – 5 – 10%

protein – 15 – 30%

fat –  60 – 75%

The body goes into ketosis after around two to seven days of eating this way2. To get your body into a state of ketosis you need to consume under fifty grams of net carbohydrates each day. It is said to be best, however, to keep the amount under twenty grams. Some good foods to eat in order to do this are low carb foods such as fish, eggs,  meats, natural fats (examples include butter and olive oil) and vegetables.  As might be expected, a  keto dieter must avoid sugary and starchy foods1.

One of the main rules of the keto diet is to avoid sugary foods that are high in carbohydrates.

 

Drawbacks to the Keto Diet

Though the keto diet can be life – changing for some people,  for others it is not the greatest diet to commit to. You should not start the keto diet, for instance, if you are not willing to deal with the  IBS – like issues that can occur initially as your body adjusts to the new diet. “Keto breath” – a nail – polish like scent that your breath can take on during this adjustment period – may also occur .   “Keto flu” –  headache, nausea, lightheadedness, cramps, and poor concentration – can come about as you undergo withdrawal from carbohydrates2. Feelings of irritability and fatigue can also occur, but can often be remedied by having enough salt and fluid. Some get this salt and fluid by drinking one to two cups of bouillon each day12.

All of these problems, however, clear up after about the first week. The end of the first week of the diet is also around the time that you should begin to notice weight loss2. Diarrhea is a problem that persists for some keto dieters whose systems do not digest fats well2.

People on the keto diet should keep track of their cholesterol levels, changing what they eat if these get too high.

One  widespread fear about the keto diet is that the saturated fats it encourages can cause heart attacks.  More and more scientists are acknowledging, however, that saturated fats are in fact healthy in many ways. Another worry is that cholesterol levels can rise above normal during a low – carb – high – fat diet. Should people realize that their cholesterol is getting too high, though, they can remain on the keto diet by adjusting what they eat. Hence, keeping tabs on one’s cholesterol throughout the keto diet is important12.

There are certain people for whom a keto diet is more dangerous than would be typical. Among these are diabetics on medication to lower blood sugar. If someone with diabetes goes on the keto diet and does not decrease his or her medication, his or her blood sugar  could drop too low and cause hypoglycemia. A diabetic on the keto diet needs to keep careful track of  his or her blood sugar so that medication can be appropriately reduced. Obviously, in order to safely do this, the person should have a doctor’s guidance1.

Medications for people with high blood pressure may also need to be reduced as a doctor sees fit, and those with high blood pressure should forego the salty bouillon used as a remedy for keto flu. Breastfeeding mothers should only try a moderate version of the keto diet which doesn’t cut carbs as much, since they are already losing blood sugar through their milk1.

Seafood and the Keto Diet

Should you chose to go on the keto diet, Atlantic Seafood will be an ideal place for you to shop. Seafoods are encouraged for keto dieters as they are full of omega – three fatty acids (fats to fuel ketosis) and protein3. Some fish, like salmon, also bring healthy potassium, B vitamins5 and minerals11. Seafood has the additional benefit of being low in carbohydrates5. There are no carbohydrates in any shrimp. Some crabs also are carb – free. Shellfish do contain some carbohydrates, but you can still eat them on the keto diet if you keep track of the amount of carbohydrates that you’re taking in11.

 

Smoked Salmon Platter with capers

Atlantic Seafood’s fresh salmon is a great source of protein, potassium, vitamins, and minerals on the keto diet.

 

Fish  and shellfish like those provided fresh every day at Atlantic Seafood make excellent keto diet foods1. Mackerel is a good keto diet choice5. Sardines and tuna, fresh or canned, are also recommended. If eaten fresh the fish should be pan fried in a beneficial oil (such as olive oil), baked, or grilled. Sardines or tuna make excellent keto meals if paired with vegetables low in carbohydrates like cauliflower rice and broccoli. If the fish are bought canned, try mixing them with mayonnaise and serving them on top of greens4.

Whether or not to go on the keto diet is a personal decision. Even if you decide that this is not the diet for you, though, Atlantic Seafood is still a healthy place for you to shop! Everyone can benefit from the many nutrients found in seafood15, and Atlantic Seafood has the freshest you’ll be able to find. Have a healthy and happy 2019!

 

Works Cited

1. Eenfeldt, Andreas M.D and Scher, Bret M.D. “A ketogenic diet for beginners”.
Diet Doctor, 6 Dec. 2018, https://www.dietdoctor.com/low-carb/keto.

2. Miller, Korin. “So… What Is The Keto Diet Exactly?”.
Women’s Health, 17 Oct. 2018, www.womenshealthmag.com/weight-loss/a19434332/what-is-the-keto-diet/.

3. Laura. “What Are the Best Fatty Fishes to Eat on a Ketogenic Diet?”.
Pescatarian Keto, 21 May 2018, pescatarianketo.com/information/what-are-fatty-fishes-for-keto/.

4. “The Keto Diet Grocery List That Will Make Your Life So Much Easier”.
Women’s Health, 4 Oct. 2018, www.womenshealthmag.com/weight-loss/a23494478/keto-diet-grocery-list/.

5. Spritzler, Franziska, RD, CDE. “16 Foods to Eat on a Ketogenic Diet”.
healthlineRED, 23 Jan. 2017, www.healthline.com/nutrition/ketogenic-diet-foods.

6.Bandarra, N.M., Kiely, M., Martinez, A., Morais, G., Ramel, A., Thorsdottir I.. “Beneficial effects of long – chain n-3 fatty acids included in an energy – restricted diet on insulin resistance in overweight and obese European young adults”.
Diabetalogia, 51(7), July 2008, www.ncbi.nlm.nih.gov/pubmed/18491071.

7.Chiuve, SE., Mozaffarian, D., Rimm, E.B. and Virtanen, J.K. “Fish consumption and risk of major chronic disease in men”.
Amer. J. Nutr.., Dec. 2008, 88(6), www.ncbi.nlm.nih.gov/pubmed/19064523.

8. Bienias, J.L., Evans, D.A., Morris, M.C., Tangney, C.C and Wilson, R.S. “Fish consumption and cognitive decline with age in a large community study”.
Arch. Neurol., 62(12), Dec. 2005, www.ncbi.nlm.nih.gov/pubmed/16216930.

9. Fecteau, Jessica. “All of the Celebrities Who Have Gone on the Keto Diet”.
People, 13 Dec. 2018, https://people.com/food/keto-diet-celebrities/.

10. Seegert, Liz. “The Keto Diet Is Gaining Popularity, but Is It Safe?”.
health line RED, 7 June 2016, www.healthline.com/health-news/keto-diet-is-gaining-popularity-but-is-it-safe-1219145.

11. Trista. “14 Foods to Eat on a Ketogenic Diet”.
Facty HEALTH, 29 Nov. 2018, health.facty.com/food/nutrition/13-foods-to-eat-on-a-ketogenic-diet/.

12. Eenfeldt, Andreas, M.D. “Top 14 low – carb & keto controversies”.
DietDoctor, 10 Dec. 2018, https://www.dietdoctor.com/low-carb/controversies.

13. “How To Use The Ketogenic Diet for Weight Loss”.
PERFECT KETO, perfectketo.com/use-ketogenic-diet-weight-loss/.
Retrieved 17 Dec. 2018.

14. Akers, Jeremy D., Gregory, Rachel M., Hamdan, Hasan and Torisky, Danielle M. “A Low – Carbohydrate Ketogenic Diet Combined with 6 – Weeks of Crossfit Training Improves Body Composition and Performance”.
International Journal of Sports and Exercise Medicine, 18 Mar. 2017, www.clinmedjournals.org/articles/ijsem/international-journal-of-sports-and-exercise-medicine-ijsem-3-054.ph

15. Macmillan, Amanda. “The Surprising Benefit of Eating Fish”.
Time, www.time.com/4825829/fish-diet-rheumatoid-arthritis/.
21 June 2017.

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