Other kinesiologists think the keto diet could have dangerous effects on athletic performance, and it's tough to know what potential side effects a long-term high-fat diet might have for a healthy person, since we don't have any solid study results yet. Low-carb diets like keto can make it easy to neglect key nutrients like magnesium, calcium, and potassium found in fresh, high-carb foods like beans, bananas, and oats.
"Feeling stressed can wreak havoc on our bodies. It can cause our body to produce the steroid hormone cortisol, which can make you crave sugary foods that provide instant energy and pleasure. Short-term bursts of cortisol are necessary to help us cope with immediate danger, but our body will also release this hormone if we’re feeling stressed or anxious. When our cortisol levels are high for a long amount of time, it can increase the amount of fat you hold in your belly."
Craving something sweet? Instead of fattening cookies or cake, reach for fresh figs. Thanks to their dense consistency and high amount of filling fiber, they can slow the release of sugar into your blood. Pair with ricotta cheese, melons, and prosciutto to make a satisfying fruit salad, or use as a topping on whole-wheat pizza with crumbled feta and walnuts.
What about fruits and vegetables? All fruits are rich in carbs, but you can have certain fruits (usually berries) in small portions. Vegetables (also rich in carbs) are restricted to leafy greens (such as kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes. A cup of chopped broccoli has about six carbs.
You can drink water and black coffee or tea, but no soda, milk, juice, or alcohol. Stick to the menu as much as you can. You’re allowed to switch out some foods if you have food allergies or other dietary needs. But only make swaps that the diet approves. For example, you can have sunflower seed butter instead of peanut butter or a tofu dog instead of a hot dog. But don’t switch the grapefruit to an orange or the vanilla ice cream to a scoop of mint chip or cookie dough.
Other diabetes medications. Insulin-releasing tablets (e.g. sulphonylureas) often lead to weight gain. These include: Minodiab, Euglucon, Daonil, and Glibenclamide. Tablets like Avandia, Actos, Starlix and NovoNorm also encourage weight gain. But not Metformin. The newer drugs Victoza and Byetta (injectable) often lead to weight loss, but possible long-term side effects are still unknown. More on diabetes
Physical activity helps burn abdominal fat. “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition,” Stewart says. Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin—which would otherwise signal the body to hang on to fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits, he says.
I've learned that if I am around food for long enough, I will eat it. It doesn’t matter if I am hungry or if the food even looks good; I'll just start nibbling out of habit. When my husband would get home late from work, I would typically eat a dinner by myself and then eat more with him when he got home. I tried to sit with him at the table and not eat, but eventually, I would start picking at his plate. Over time, I realized that I needed to sit either across the table or on a nearby couch to avoid the thoughtless habit. He didn’t mind either way and moving away from the food actually allowed me to focus more on him.