Is a ketogenic diet good for weight loss?
The ketogenic diet (KD) is a low-carb, high-fat diet that adapts the body to use fat as its primary source of fuel instead of sugar. When dietary fat is metabolised for energy, by-products called ketone bodies (molecules made by the liver from fatty acids) are produced, which are used up by the body’s tissues, muscles and brain, a process known as ketosis.
When it comes to low-carb diets, KD is lowest of the low. If an average adult’s typical carb intake is 210-260g a day, someone on a ketogenic diet consumes only 20-50g a day. While studies have shown that over a period of one to two years people on a KD lose more body weight and their blood pressure and fats improve compared with people on a low-fat diet, it is not recommended long term.
Following a KD will result in short-term weight loss, which probably comes down to a reduction in total energy (kilojoule) intake, depletion of liver and muscle glycogen stores and associated water, and a reduced appetite, but to maintain a healthy weight in the long term you need an eating pattern that is sustainable over time.
If you are on any medication and are looking to start a KD, you need to be monitored by a professional. A few points to be considered: You have to limit your total carb intake to less than 10 per cent of energy or else the diet won’t work. It is quite low in protein and very high in fat — about 80 per cent on average. It is not complete in nutrients and fibre.
Is ground flaxseed healthier than whole flaxseed?
Most nutritionists prefer ground over whole flaxseed because it is easier to digest. Whole flaxseed may pass through your intestine undigested and you won’t get all the benefits.
Flaxseed’s health benefits come from the fact that it’s high in fibre and omega-3 fatty acids as well as phytochemicals called lignans. One tablespoon (7g) of ground flaxseed contains 2g of polyunsaturated fatty acids (includes the omega-3s), 2g of dietary fibre and 37 calories.
It is used to improve digestive health or relieve constipation. Flaxseed may also help lower total blood cholesterol and low-density lipoprotein (LDL, or bad) cholesterol levels, helping to reduce the risk of heart disease.
Refrigerating whole seeds may extend their freshness. They can be ground in a coffee grinder and stored in an airtight container for many months. As some raw flaxseed can have certain toxins, keep serving sizes to less than 50g (5 tbsp of whole flaxseed) a day. If the seeds are toasted or used in foods that are cooked or baked, the toxins are destroyed.
