FOOD+NUTRITION
KETO THE CLAIMS • Rapid weight loss • Improved glucose control • E ffective in the treatment of certain neurological diseases and some cancers
THE RISKS • Increased risk of kidney stones • Low blood sugar • D ue to low fiber intake, constipation and disruption in gut bacteria associated with immunity, inflammation, and mood may occur. • M ay lead to nutrient deficiencies due to an insufficient intake of vitamins and minerals • Loss of muscle mass • Flu-like symptoms • Brain fog and headaches • Fatigue and poor endurance • Nausea • High cholesterol and other cardiovascular issues • Increased cortisol levels • Encourages disordered eating behaviors
Looking to make a diet-related resolution? Ditch dieting in 2022 and focus on sustainable, day-to-day actions that support your health and wellbeing over worries about weight.
THE SCIENCE
BREAK-THE-FAST: Eat within one hour of waking in the morning.
• For every gram of carbohydrate stored in the body (as glycogen), there are approximately 2-3 grams of water retained. Quick weight loss occurs because carbohydrates hold water.
FUEL UP: Plan to eat every 3-4 hours throughout the day, aiming to include carbs, protein, produce, and fats at each meal.
• A diet that is so restrictive (eliminating an entire macronutrient) is likely to be unrealistic long-term. The body functions most efficiently with carbohydrates, its preferred fuel source.
SNACK SMART: Include at least two food groups for sustainable energy.
• Short-term results may thwart long-term performance goals.
HYDRATE!
• A ketogenic diet may be an effective form of treatment in certain neurological diseases
RECOVER: Plan to consume a post-workout snack or meal within 45 minutes of training. MOVE: Find movement that you enjoy, incorporating 2-3 strength training sessions each week.
Alisha Parker, MS, RDN, LDN is a nutrition therapist at Memphis Nutrition Group, a nutrition and lifestyle counseling practice offering in-person and virtual nutrition therapy specializing in a non-diet, weight-neutral approach. Memphis Nutrition Group helps individuals reconnect with their bodies, find confidence and clarity in everyday choices, and create a peaceful, balanced approach to food that tastes good and feels even better. Contact Memphis Nutrition Group at 901.343.6146 or visit MemphisNutritionGroup.com for more information.
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