In this article:
- A keto diet is very low in carbohydrates. People may follow it for weight loss. And it can be used to lower blood sugar for people with diabetes.
- A keto diet limits nutritious foods, such as whole grains, fruit, and beans. It also has health risks.
- It is best to have medical supervision if you want to follow a keto diet.
- Lark’s personalized coaching for weight loss and blood sugar management supports a balanced diet. The goal is to build healthy habits for lasting benefits.
A keto, or ketogenic, diet is a very low-carb diet. Some people follow a keto diet to lose weight. Some people follow a keto diet to lower blood sugar or manage diabetes. Find out what a keto diet is and its pros and cons. And keep reading to learn about Lark’s balanced approach to eating!
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Keto Diet Overview
You can find more information about a keto diet here. Fewer than 10% of calories are from carbohydrates, according to a review article in Journal of Clinical Lipidology. That may be 40 to 50 grams of carbohydrates per day. The diet can be high in protein and fat.
A keto diet has limits on the foods you can eat.
|A Keto Diet Focuses on These Foods||A Keto Diet Avoids or Limits These Foods|
A National Nutrition and Lifestyle Task Force looked at evidence on very low-carbohydrate diets. The results are published in a review article in Journal of Clinical Lipidology. It says that, “very low-carbohydrate diets are not superior for weight loss.”
Still, a keto diet can help with weight loss. It may also:
- Lower blood sugar in people with diabetes.
- Help people limit added sugars and refined grains.
The Standards of Care 2021 from the American Diabetes Association (ADA) compares very low-carb diets to other eating patterns.
Keto Diet Risks
A keto diet has short and long-term risks. Short-term risks come from lowering blood sugar quickly. The ADA’s Nutrition Therapy recommendations say this can have a diuretic effect. The result can be dehydration. It is best to start a keto diet under the supervision of a qualified healthcare provider.
Mayo Clinic says these are other risks.
- Bad breath
- Feeling tired or weak
- Muscle cramps
Harvard Health Publishing says the long-term effects of a keto diet can result from a high amount of protein or saturated fat. Risks may include cancer, heart disease, or kidney or liver problems. On the other hand, a keto diet may be low in some healthy nutrients or foods, such as dietary fiber or whole grains.
Another concern with a keto diet is that it may be hard to follow for long. You may want foods that are not on it. And it may be hard to stay on the diet during special occasions. These may include eating at restaurants, with company, or at parties.
The bottom line is that if you do want to follow a keto diet:
- Ask a healthcare professional first.
- Have a plan for a healthcare provider to work with you closely.
- Know which foods you can and cannot eat.
- Be prepared to count carbohydrates and test for ketone bodies.
- Make healthier choices, such as limiting fatty red meat and getting fats from sources such as nuts and olive oil.
Lark’s Approach to Eating for Weight Loss and Health
Lark promotes a balanced diet for weight loss and health. It has a moderate amount of nutritious carbohydrates, lean proteins, and healthy fats. The amount of carbs, protein, and fat fall within the Acceptable Macronutrient Distribution Range (AMDR). The AMDR:
- Are in the Dietary Guidelines for Americans.
- Allow for occasional treats.
- Are based on research showing that staying within these ranges can help with weight management for the long term.
Within the AMDR, Lark encourages foods and nutrients that are linked to weight loss or management and management of blood pressure or blood sugar. They may also support general well-being or lower risk for conditions such as heart disease.
Lark encourages you to select these foods often.
- Whole grains
- Legumes (beans, peas, lentils)
- Non-starchy and starchy vegetables
- Reduced-fat dairy products
- Lean proteins, such as skinless chicken, eggs, fish, and tofu
- Nuts and seeds
- Olive oil
You can also try to limit these types of foods.
- Sweets and sugar-sweetened foods and beverages
- Refined grains
- Fatty meats
- Processed meats
- Butter, lard, and shortening
- Fried foods
With Lark, you make small changes in daily choices. For example, you might choose:
- Plain oatmeal or regular Cheerios instead of a sugar-sweetened, refined cereal.
- Plain non-fat yogurt with fruit instead of sugar-sweetened low-fat yogurt.
- A veggie burger instead of a beef burger.
- Whole-grain bread and pasta instead of white.
- Popcorn instead of chips.
- Mustard and chicken breast instead of mayo and luncheon meat.
Other tips for managing health and weight with Lark are:
- Logging meals and snacks.
- Chatting with Lark often.
- Aiming for lots of green badges
And Lark leaves room for treats. That means you can go to a party or have a favorite food, and still lose weight.
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Losing weight and eating well can have big returns. They can boost health, energy, and confidence. And they can be part of your daily routine. You can even eat your favorite foods and lose weight.
Lark makes weight loss and healthy eating simple. With Lark, weight loss and healthy living happen when you make small changes that fit into your lifestyle. Lark offers tips, tracking, instant feedback, and friendly suggestions. Over time, small healthy changes can become habits for long-term success. Your personal Lark coach is available 24/7 through your smartphone so you can get expert tips, track meals, physical activity, and weight loss.
The entire program may be available at no cost to you if your health insurer covers it. Click here to find out if you may be eligible for Lark! You could be minutes away from taking the first steps to hitting your weight loss goals and improving health.
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