By: Jack Whalen
This unique diet is a very low-carb, high-fat diet. The ketogenic diet is comparable to the Atkins and low-carb diets in many ways. It entails significantly lowering carbohydrate intake and substituting fat for it. Due to this carbohydrate restriction, your body enters a metabolic condition known as ketosis. Your body becomes highly effective at burning fat for energy when this occurs.
Additionally, it causes the liver to produce ketones from fat, which the brain can use as fuel. Ketogenic diets can significantly reduce blood sugar and insulin levels. This meal plan has various health advantages in addition to elevated ketones. Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs. It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), the primary energy source for the cells. Following a ketogenic diet is the most effective way to enter ketosis. Now that you know what the Keto diet is and the health advantages that it can provide, there are some recommendations on what to eat and what NOT to eat on Keto:
Foods to Eat
Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
Fatty fish: salmon, trout, tuna, and mackerel
Eggs: pastured or omega-3 whole eggs
Butter and cream: grass-fed butter and heavy cream
Cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
Healthy oils: extra virgin olive oil and avocado oil
Avocados: whole avocados or freshly made guacamole
Low-carb veggies: green veggies, tomatoes, onions, peppers, etc.
Condiments: salt, pepper, herbs, and spices
Foods to Avoid
Sugary foods
Grains or starches.
Beans or legumes
Root vegetables.
Low-fat or diet products: low-fat mayonnaise and salad dressings
Condiments: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
Fruit: all fruit, except small portions of berries like strawberries
Unhealthy fats: processed vegetable oils, mayonnaise, etc.
Alcohol: beer, wine, liquor, mixed drinks
Autism spectrum disorder (ASD) at this moment has no set cure, but many strategies could be used to help, like Keto. According to research by Verrotti A, a keto diet may be an effective therapy for ASD because it might improve ASD core symptoms, including seizures. Some evidence showed that a keto diet improved the core features of ASD patients. Studies also showed that a KD improved autistic manifestations, which was demonstrated as improved scores on the Autism Treatment Evaluation Test (ATEC) scales and the Childhood Autism Rating Scale (CARS), especially sociability improvement. In summary, while there are numerous treatments available for ASD it is important to understand that no single cure can address all core features of this disorder in a universally effective manner. Mentioning a noteworthy potential treatment option is the keto diet which has demonstrated promise in enhancing social behavior and improving mitochondrial function. In addition to this, it also reduces brain inflammation and oxidative stress while inhibiting the mTOR signaling pathway as well as regulating gut microbiota. However, the keto diet can significantly vary among individuals with ASD, and our understanding of its underlying mechanisms for effectiveness remains unclear.
Disclaimer: It should be noted that while some individuals may find benefit from adopting this dietary approach, it may not be suitable or advantageous for everyone. Consulting with a healthcare professional before considering the keto diet is an intelligent step.
Bibliography
Li, Q., Liang, J., Fu, N., Han, Y., & Qin, J. (2021, March 29). A ketogenic diet and the treatment of autism spectrum disorder. Frontiers. https://www.frontiersin.org/articles/10.3389/fped.2021.650624/full
MacMillan, A. (2023, June 29). What are the worst keto side effects?. Health. https://www.health.com/weight-loss/keto-diet-side-effects
Mawer, R. (2023, June 28). The ketogenic diet: A detailed beginner’s guide to keto. Healthline. https://www.healthline.com/nutrition/ketogenic-diet-101#foods-to-avoid
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