#Keto meal planner printable trial#

The overall takeaway, researchers said, is that it’s best to work with your clinician on making an informed choice that is suited your health concerns, food preferences, and lifestyle.ĭespite the potential blood sugar benefits of keto, because people with type 2 diabetes have an increased risk of heart disease, there is a specific concern that eating so much saturated fat may drive up LDL cholesterol levels and further increase the odds of heart problems.

One benefit of the low-carb diet was that it reduced triglycerides better than the Mediterranean diet, and yet there were downsides: The keto diet increased LDL (“bad”) cholesterol, and those on the diet got fewer nutrients, particularly folate, vitamin C, magnesium, and fiber, because of everything that the keto diet cuts out (e.g., fruits, whole grains). That said, neither the low-carb, high-fat diet nor the plant-based diet performed better than the other.

#Keto meal planner printable trial#

In one trial involving 33 people with prediabetes or diabetes, going on a ketogenic diet or a Mediterranean diet, which is a type of plant-based diet, for 12 weeks improved blood sugar control, as measured by A1C levels. The good news: Mattison called research on keto supporting blood sugar management in people with diabetes “promising.” “A ketogenic diet may cause a reduction in A1C - a key test for diabetes that measures a person’s average blood sugar control over two to three months - something that may help you reduce medication use,” she says.ĭespite the ability of keto to lower blood sugar levels, one big concern is that you eat a lot of fat on keto, and those may be saturated fats, which are unhealthy and associated with a higher risk of cardiovascular disease, or heart disease, when eaten in excess. And that lower carb intake has the potential to increase insulin sensitivity in individuals who are managing diabetes, as research suggests. Theoretically speaking, it makes sense that keto could benefit people with diabetes, since the diet calls for moderating carbohydrate intake. Typically, that type of diet consists of 600 to 800 total calories per day and is doctor supervised and medically recommended. Nutritional ketosis can also happen if you eat another restrictive diet - specifically, a very low-calorie diet. Once you’ve adjusted your food intake to get there, your body can enter a state of ketosis in 1 to 3 days, she adds. The main way ketogenic diets differ from other popular low-carb diets is that keto diets aim to drive your body into a metabolic state called ketosis, in which the body starts burning stored fat as a source of energy, instead of carbohydrates, says Stacey Mattinson, RDN, who is based in Austin, Texas. In other words, it’s a far cry from the fad low-fat diet approaches of yesteryear - and, really, from other diets in general. Meanwhile, you’ll aim for moderate protein in your meal plan. Here’s a primer: The popular ketogenic diet is a low-carb, high-fat diet.

Maybe you’ve heard the phrase before - it’s a huge diet buzzword - but aren’t sure what it means. If you’re looking to get a jump-start on your health and fitness goals, you may be thinking about trying a low-carb eating plan such as the ketogenic diet.