You have heard the debates about whether honey is healthier than sugar. But is honey also suitable for the keto diet or Is Honey Keto?

I will say yes, honey IS suitable for the keto diet. Read on to see why.

 

Honey vs. Sugar: Is Honey Keto Better For You Than Sugar?

 

We all know that honey and sugar are full of simple carbohydrates. And honey has a reputation for being healthier than sugar.

 

But Question is that is honey really healthier than sugar?

I will say Yes, honey is healthier than sugar. 

That does not mean that we should drink honey. But my general rule of thumb, if I have a choice, it is to go for the least processed option. Ninety-nine percent of the time, it will be the healthiest option.

To understand why honey is slightly healthier than sugar, you will need to understand exactly what honey is made of.

What is honey?

Bee vomit? Yes, that’s what my kids call it. Say ah!

I was very excited when I decided to write this article, so you will get the full explanation about Honey and Keto.

Bees produce honey when they collect nectar. Nectar is the sweet liquid of flowers.

The nectar is stored in the honey stomach of bees, which is not the same as their digestive stomach.

The bees then regurgitate the nectar (hence the bee vomit) when they return to the hive and transfer it to the bees in the hive.

The bees in the hive chew on it for a time, which allows the enzymes to break down the sugars. This process of going from complex to simple sugars makes honey sweet.

When bees store honey in honeycombs, the water evaporates from the honey, making it thick and sticky.

Now you know! But is keto honey friendly? Don’t worry, I’ll get to that!

For More Keto Recipes Click Here

Is honey good for you? The benefits of raw honey

We haven’t really answered the question yet: what exactly is IN honey? What is the chemical composition of honey that makes it slightly healthier than sugar? What are the nutrients in raw honey?

The nectar is stored in the honey stomach of bees, which is not the same as their digestive stomach.

The bees then regurgitate the nectar (hence the bee vomit) when they return to the hive and transfer it to the bees in the hive.

The bees in the hive chew on it for a time, which allows the enzymes to break down the sugars. This process of going from complex to simple sugars makes honey sweet.

When bees store honey in honeycombs, the water evaporates from the honey, making it thick and sticky.

Now you know! But is keto honey friendly? Don’t worry, I’ll get to that!

Is honey good for you in keto? The benefits of raw honey

We haven’t really answered the question yet: what exactly is IN honey? What is the chemical composition of honey that makes it slightly healthier than sugar? What are the nutrients in raw honey?

The simple sugars contained in honey are mostly fructose (40%) and glucose (30%), with some maltose (8%) and sucrose (2%) and other sugars (1.5%). 

But there’s a LOT more to honey than sugar!

 

Beneficial substances in raw honey

Honey contains amino acids, which come from the pollen in honey. This is the amazing part! Depending on the variety (which flowers the bees got their nectar and pollen from), some varieties of honey can have up to 20 types of amino acids!
Minerals in honey: sodium, calcium, potassium, magnesium, phosphorus, selenium, copper, iron, manganese, chromium, and zinc.
Vitamins found in honey: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9), ascorbic acid (C), and phylloquinone (K).

Raw honey

 

Raw honey contains important antioxidants. These antioxidants are catalase, chrysin, pinobanksin, pinocembrin, and vitamin C.
Beneficial enzymes in honey: invertase, glucose oxidase, and diastase (amylase).
Honey has antimicrobial properties. In fact, it is considered a broad-spectrum antibiotic!
Honey is also recognized as a prebiotic.
Honey helps with allergies. I have heard more than once about doctors prescribing LOCAL RAW honey for people with allergies, how great!

Raw honey is amazing in Keto!

Note that there are many factors that can slightly change the composition of individual honey types, including the type of flower that is the source of the honey, the type of bee, the weather, etc.

Is honey good for you? The benefits of raw honey on the ketogenic diet. (Bee on lavender flower, collecting nectar)

Also, when honey is heated or processed in any way, many of these beneficial properties are destroyed. The darker the honey, the more antioxidants.

Always choose raw honey!

(If you’re a freak like me and don’t have enough academic articles on nutrition, read this one on the nutraceutical benefits of honey.)

Great, but how many carbohydrates are in honey?
Prepare yourselves.

As I mentioned before, the profile of each type of honey will be different, depending on various factors. But on average, each tablespoon of honey contains 17 grams of carbohydrates, all or most of the sugar.

Don’t be upset. Keep reading.

(Or if you’re too bummed, you can always try this low-carb copycat honey. And get your antioxidants from blueberries instead. Ha!)

Is honey a good carbohydrate?

I know, I’ve been telling you all the amazing things about raw honey. I have been building a pedestal for honey throughout this entire post. I’m ashamed.

I have to say that there are things (healthy, natural, whole-food ingredients) that I have not been able to completely give up on the keto diet.

 

 

I won’t give you a full explanation here, but if you want to know more about why I haven’t completely ruled out honey, read my article on the types of ketogenic diets.

I’m going to repeat myself: you won’t be in ketosis if you drink honey every day.

However, a small amount is fine for most people. But you know your body better than I do! So make your own informed decision.

What do I mean by a small amount? I have a recipe on my site that uses one scoop for a whole “oatmeal” creme brulee.

That’s about 3 grams of honey sugar per serving. Not bad. (7.7 grams of total carbohydrates per serving).

Good Carbs Bad Carbs: Where Honey Is Found
What we REALLY want to know is, are carbs in sugar or carbs in honey better for you?

Do our bodies process honey the same way as honey? And will I gain more weight from eating honey or sugar?

We all know that excess glucose is stored as fat. That’s basic Keto 101.

Processed sugar is about 50% glucose and 50% fructose.

As I explained earlier, only 30% of honey is glucose, 40% is fructose, and the rest are more complex sugars.

Most of the sugars in honey are harder to break down than glucose and just don’t store as fat as easily.

You are consuming more calories simply by breaking down the sugars in honey because it takes more energy to break down the more complex sugars.

And that means putting on fewer calories and less weight.

Please note that I am NOT a medical professional. Most of the research I do is because I am curious and seek the answers myself from credible sources. So everything in this post may not be true for YOU.

Honey and ketosis: can I stay in ketosis while eating honey?

I have. Don’t brag. You can too!

Does that mean anyone can stay in ketosis and still eat honey? The answer is a complicated “no”.

If you read the forums and groups online, you will get a variety of responses. All from different people with different genes and different body types and different lifestyle habits.
Usually, diabetics cannot eat honey at all and remain in ketosis, for example.

For MOST people, honey will not be appropriate on a ketogenic diet. Let me explain more.

I CAN have honey and stay in ketosis, but NOT if I’m sitting all day. In general, my carb allotment can be a little higher on days that I exercise.
This is because when I exercise, my body consumes glucose immediately, rather than storing it as fat. So my body still needs those good ketones to stay fueled.

Again, this doesn’t mean that I can slather my keto muffins with honey and not get kicked out of ketosis.

BUT, I know that one of my favorite keto gurus occasionally takes a spoonful of raw honey during that time of the month. Do you know which?

Many keto experts agree that women generally need a few more carbs during their cycles. Fascinating! Now pass the chocolate.

Honey and ketosis: can I stay in ketosis while eating honey? Honeycomb on a plate.

Bottom Line: Can You Eat Keto Honey? Is Honey Keto Friendly?

Yes. However, honey is not a low-carb food and should be used in moderation.

Or, if you don’t plan to exercise (I don’t recommend this), then honey shouldn’t be used at all.

And of course, as always, all bodies react differently. Maybe you can’t have honey and you never can. (See my ideas for honey substitutes below!)

My own experience with honey on the ketogenic diet
I don’t eat honey every day. Not even close.

But I stay calm when I do, knowing that I have chosen the healthier version of honey and have not overdone it.

When I use honey in keto, it is always raw honey and always in moderation.

Like I said before, my “oatmeal” creme brulee has only 3 grams of honey sugar per serving (7 grams total with all ingredients). And it’s SUPER tasty!
And every now and then, I even grab my fingertip when I’m feeling down. Just one taste on the tip of my tongue is enough to ease a craving or stimulate me.

As long as I exercise and eat right, it won’t get me out of ketosis!

So you decide. Honey on a ketogenic diet or not?

So which honey should I choose on Keto?

If you are going to use honey (in moderation) on the ketogenic diet, make sure it is raw. Otherwise, you will miss out on the important health benefits of natural honey.

So it would be like eating liquid sugar. Processed honey is definitely a different product from raw honey.

If you’re still unsure about using honey on the ketogenic diet, try imitation honey or honey substitute for a sugar-free or low-carb option. Exist!

I will give you a couple of options below.

Sugar-free imitation honey from the honey tree

Honey Tree is sugar-free imitation honey sweetened with maltitol, sugar alcohol. Many people do not count sugar alcohols in their carbohydrate allowance because it does not affect your ability to stay in ketosis.

Pyure Sugar-Free Honey Alternative

I love Pyure’s other keto sweetener products so I’m excited to try this one. The main ingredient is organic stevia, which is one of the cleanest ketogenic sweetener options.

If you try any of these, let me know in the comments. And I would also LOVE to know if you eat keto honey and why or why not.

 

KETO ENCHILADA CASSEROLE is one of the favorites of the family in our house! Satisfy that craving for Mexican food that we seem to have on a regular basis. Made with homemade enchilada sauce and loads of cheesy meatballs, this is a low-end recipe in Mexico that you’re going to love!

It’s hard to go wrong when you have Mexican flavors and, let’s face it, meatballs are basically the perfect meal. They’re easy to make, easy to put in your mouth, hearty and filling, and you can change the flavors a million different ways.

Keto Enchilada Meatballs

https://youtu.be/RzWSX8_nMJU

For more meatballs, try my Buffalo Chicken Meatballs and Keto Meatballs (with the easiest homemade BBQ sauce ever).

Okay, guys brace yourselves … these Low Carb Keto Enchilada Meatballs are easy to make and will totally become a staple in your house!

How to Make Low Carb Enchilada Meatballs:

These Keto ENCHILADA meatballs start with a mixture of ground beef and ground pork.

Combine the meat with some crushed pork rinds. You can buy pork rind crumbs on Amazon, or you can just buy a bag of pork rinds from your local grocery store and shred it yourself. It is much cheaper to crush them yourself, FYI.

Add some shredded cheddar cheese, homemade enchilada sauce, egg, jalapeño, garlic, cilantro, and salt.

Stir everything together and form meatballs.

I like to use a medium cookie scoop to portion out the meatballs. This makes it easy because the spoon is easy to work with and your meatballs will always be the same size. I use my cookie scoops regularly in the kitchen; You will see them recommended frequently. ????

We are going to bake the meatballs for about 15 minutes to get them started.

Pour some of that enchilada sauce into the bottom of a baking dish and place the partially cooked meatballs on top.

Top with a mixture of cheddar cheese and Monterey jack (or pepper jack, if you want a little kick!).

Return the enchilada meatball casserole to the oven, bake for another 15 minutes, then sprinkle with cilantro and drizzle with a little Mexican cream or sour cream before serving.

Are you suddenly in the mood for Mexican food or is it just me?

 

 

 

Ingredients

For the Keto Enchilada Meatballs

• 1 pound lean ground beef
• ½ pound ground pork
• 1 ½ cups crushed pork rinds
• 1/2 cup grated cheddar
• 1 egg
• ¼ cup enchilada sauce
• 1 tablespoon minced jalapeno
• 2 cloves garlic, minced
• ½ cup minced cilantro
• 1/2 teaspoon salt

For the casserole

• 1 cup enchilada sauce
• 1 cup shredded Monterey jack cheese
• ½ cup shredded cheddar
• ¼ cup chopped cilantro
• 1/4 cup Mexican crema or sour cream

 

Eating healthy is essential to stay in shape. 

There is a recent trend for low-carb diets, especially the ketogenic diet, and you may be wondering if it is safe for pregnant women to follow a ketogenic diet. Pregnant women always require healthy nutrition and what about the keto diet? Can a keto diet be enough for pregnant women?

Before answering the question, it is important to know more about the ketogenic diet. In the following sections of the article, you will learn about the ketogenic diet and is a ketogenic diet safe during pregnancy? Should You Consider The Keto Diet During Pregnancy?

The ketogenic diet

The ketogenic diet, or keto diet, for short, is a recent dietary regimen advertised as a “miracle diet.” Everyone is curious about the ketogenic diet. Fitness enthusiasts are going crazy over the amazing transformations and other health benefits of a keto diet.

A keto diet is a low-carb dietary lifestyle with acclaimed health benefits in addition to weight loss. It’s been proven by most, if not all, research to correct various chronic weight-related conditions like type 2 diabetes, polycystic ovary syndrome (PCOS), epilepsy, and other things.

Millions take the keto trip every day and you are here for the same good reason. The ketogenic diet is a very low-carb, moderate-protein, high-fat diet that propels your body into a metabolic state called ketosis, helping you shed those extra pounds, giving you other great benefits along the way.

The word keto comes from the word ketogenesis, the name for a metabolic process in the human body. Ketogenic diets are a class of low carbohydrate diets and are executed by reducing carbohydrate intake. It is generally recommended to reduce total carbohydrate intake to 50 grams per day and net carbohydrate intake to 20-30 grams per day to follow a ketogenic diet.

The ketogenic diet is a restrictive diet and different people react to the diet based on their body type. Some people on a ketogenic diet complain of certain symptoms and allergies. These allergies disappear over time. Pros and Cons of Keto Diet Are Also Explained in the Article.

The keto diet, therefore, as such is not a great deal for everyone, but perhaps a different variant of it. The ketogenic diet should be adopted with health conditions, body type, goals, and allergies, if any, in mind.

Keto Diet During Pregnancy for women

Even if you’re not pregnant, following a ketogenic diet is hard work. Most people abandon the ketogenic diet due to its restrictive nature, and people who follow a ketogenic diet often claim that they lack some essential nutrients on a ketogenic diet. The focus on fats and carbohydrates is so extensive that sometimes people on a ketogenic diet don’t get enough macros.

Most fruits and vegetables are a big no-no on a ketogenic diet due to the natural sugars and carbohydrates. Having too much of anyone can throw you out of ketosis. On the contrary, pregnant women need more colorful fruits and vegetables, and other foods rich in minerals and vitamins, to nourish themselves and their baby. A dose of fiber from fruits and vegetables that the ketogenic diet lacks is actually good for preventing constipation during pregnancy.

Pregnant women on a ketogenic diet also lack vitamins A, C, E, D, and B. These are essential for healthy bones, muscles, blood, and nerves. People on a ketogenic diet generally eat unhealthy to get too much fat. This should not be the case. Unhealthy fats will only hamper your ketosis and give you other related problems.

Pregnant women should also consider the common symptoms and aftermath of a ketogenic diet before doing so. People who follow a ketogenic diet often experience symptoms such as fatigue, dizziness, headaches.

Ketogenic diet benefits for pregnant women

The symptoms that people, including pregnant women, experience on a ketogenic diet go away over time. In rare cases, they don’t and you need to see your doctor. However, a ketogenic diet has potential benefits to offer pregnant women. Here are some:

Gestational diabetes:

Pregnant women spike blood sugar levels during conception, and this usually causes diabetes that lasts the entire time the baby is born. In some cases, this diabetes increases the chances of having type 2 diabetes in the later stages of a newborn’s life. Researchers have suggested that a ketogenic diet can potentially reverse the symptoms of diabetes, also in the case of pregnant women.

Fertility:

Many studies claim that the ketogenic diet improves the chances of pregnancy by helping women weight lose, and get in shape. However, there is no direct established relationship between the keto diet and fertility. If you don’t get enough macros in keto, you might make things worse.

Important tips

Women can start the keto diet 2-3 months before trying to conceive. Keto diet food should include items such as unsweetened nut butter in vegetables such as celery, cucumber, or cauliflower, as well as walnuts, eggs in all their forms, meats, fresh and canned fish, cheeses, avocado, unflavored pork rinds, butter, fat cream.

Doctors suggest that if the mother consumes low-carbohydrate, high-fat foods every two hours from the moment she wakes up, the rates of miscarriage, preeclampsia, gestational diabetes, and morning sickness decrease. Keto diet during pregnancy, as long as they consume certain foods for proper nutrition.

If you want to know more about the Keto Diet During Pregnancy, you should also read our other articles. We have selected articles for everyone. Our answers to your questions are honest and direct.

Keto diet occurs more naturally during pregnancy

Most studies show that low ketone levels in a baby are actually beneficial. The brain of a fetus receives 30% of its energy from ketones (3). Ketones help synthesize brain lipids. Babies use ketones for energy. Low levels of ketones produced by the mother are common and important for the growth of the baby.

Some experts believe that during pregnancy, women make ketones more easily. If a woman fasts from dinner to breakfast, it is normal, even when she is not pregnant, to produce low ketones. If a pregnant woman is on a low-carbohydrate diet, her body is also likely to make ketones. In fact, blood ketones are about three times higher on an overnight fast during pregnancy compared to non-pregnant women (4). This confirms the theory that ketone production is a very natural part of pregnancy metabolism. In fact, a keto diet in pregnancy may be occurring without many women realizing it.

Baby’s first meal

After babies are born, their main source of energy comes from fat in the form of breast milk and colostrum. At least 25% of your energy comes from the fat in your breast milk (5). Many experts believe that the first weeks of a newborn’s life are spent in a state of ketosis while utilizing their fat energy storage (6). It seems that ketosis during pregnancy is Mother Nature’s way of helping a baby develop!

At the opposite end of the spectrum, a diet with too many carbohydrates and sugar can be harmful to the fetus and the mother. High sugar levels in a pregnant mother’s diet can lead to additional weight gain, gestational diabetes, eczema, asthma, and a predisposition to ADHD (7). During pregnancy, a woman’s body naturally develops increased insulin resistance. Given the risks, following current dietary recommendations of more than 45% carbohydrates may not be the best advice for pregnant women. Pros and Cons of Keto Diet Are Also Explained in the Article.

So how many carbs?

Eating a diet with around 16-27% of total calories from carbohydrates, or 90-150 g per day (with more than 2,200 calories/day) is a healthy recommendation for pregnancy. This still allows most women to produce low levels of ketones without depriving the fetus of glucose and nutrients necessary for growth. This recommendation aligns with most traditional and ancestral cultures (7). As with all recommendations, each person is different, so the amounts vary from person to person. You must listen to your body.

In terms of method 131

Fasting of any kind is not recommended during pregnancy. Outside of regular overnight fasting (during sleep), intermittent fasting or any of the fasting protocols are not recommended. It also means that it is safer to keep your carbohydrate intake slightly higher than the 5-10% carbohydrate recommended in Ignite during pregnancy. Start slowly, especially if you are new to low carb. You can keep track of your total carbohydrate and macronutrient percentages in an app like My Fitness Pal, and play around with the percentages that feel best for you.

Be sure to talk to your doctor about the proper vitamins, minerals, and supplements you may need. Low carbohydrate intake is a natural diuretic, so be sure to get enough water and electrolytes, and consider a daily electrolyte supplement.

In summary

A fetus needs glucose to grow, but also ketones. In excess, both can be dangerous. Modify and individualize a ketogenic diet during pregnancy. Of course, if you’re exploring a ketogenic diet during pregnancy, you’ll want to make sure you’re eating the most micronutrient-dense foods for the right vitamins and minerals. Pregnancy is a time to take care of your body while ensuring the safety and growth of the future baby. Consult your medical provider about your personal history, medical conditions, and monitor how you feel. Be aware of any symptoms that correlate with changes in your nutrition. Pros and Cons of Keto Diet Are Also Explained in the Article.

Have you safely achieved ketosis during pregnancy? Let us know in the comment section below!

 

Whether ketosis is safe and beneficial for pregnant women is a very important thought to consider. Because lots of people ask is keto safe during pregnancy. In this article, we’ll cover this important question in more detail, so you can make informed decisions when considering ketosis during pregnancy.

Pregnancy and keto

When a woman is pregnant, the body goes through many changes. Even when a couple is trying to conceive, they are likely to be more aware of the decisions they make regarding food. Let’s see how ketosis fits into the life of a woman trying to get pregnant and during pregnancy.

Getting pregnant with ketosis

Ketosis can actually help you get pregnant. For example, it has been recommended for women with polycystic ovary syndrome (PCOS) who have had trouble getting pregnant (a common symptom of PCOS). In a pilot study on PCOS, two of the women in the study became pregnant despite having previously dealt with infertility [1].

Also, just as a well-planned ketogenic diet is safe for the average person. It is also safe for women trying to get pregnant, especially if they were eating high-carb foods or the standard American diet before switching to low-carb keto. carbohydrates. and improving your health.

So with that, the next question is, “is it safe to continue ketosis during pregnancy?” While ketosis can be helpful for getting pregnant, the rules are a bit different during pregnancy.

keto safe during pregnancy

Before we get into ketosis during pregnancy, let’s examine some of the common beliefs about ketosis during this stage of life. Because there is a lot of misinformation out there. Pros and Cons of Keto Diet Are Also Explained in the Article.

Misconceptions About Ketosis During Pregnancy

When someone talks about ketosis being unsafe during pregnancy. They are probably referring to studies on diabetic ketoacidosis (DKA). Which is actually very harmful and completely different from nutritional ketosis.

Let’s see the differences:

CAD is a very dangerous metabolic state seen in people with diabetes in whom insulin or diet is not adequately controlled. CAD includes ketone levels that are abnormally high and blood sugar levels three or more times higher than normal. This creates a dangerous acid-base balance in the body. All pregnant women (and anyone in general) should avoid ketoacidosis.
Nutritional ketosis is a natural metabolic state in which the body primarily uses fat for energy rather than carbohydrates. It includes very low levels of ketones and normal blood sugar, as well as a healthy acid-base balance in the body.
When there is confusion about the difference, practitioners may assume that nutritional ketosis has the same effect as CAD, especially since studies have suggested that CAD is harmful to fetal brain development [2]. This has led to a widely accepted belief that ketosis during pregnancy is harmful to the baby; however, this is misinformation.

Let’s look at some of the facts.

Natural cases of ketosis in pregnant women

Most pregnant women experience morning sickness, at least early in their pregnancy. Between that, nausea, poor appetite, and aversion to food, it’s not uncommon for eating to be sporadic and often in small amounts, at least during the early stages of pregnancy. This will occur naturally by temporarily getting pregnant women in and out of ketosis.

We should note here that ketosis is a natural part of being human. For example, between the time we eat dinner and wake up to our first meal, the body is in a state of fasting (think about it: our first traditional meal of the day is literally called breakfast). This is true for everyone, including pregnant women.

In addition, the state of pregnancy can even promote ketosis. This is because blood ketone levels in healthy pregnant women after an overnight fast are approximately three times higher than in non-pregnant women. Pros and Cons of Keto Diet Are Also Explained in the Article.

Ketosis in late-stage pregnancies

It seems that ketosis occurs naturally quite frequently in pregnant women, especially in the latter stages of pregnancy. The fetus uses ketones before and immediately after birth to produce essential fats in the brain during growth [5]. In fact, researchers believe that fetuses could even make their own ketones. This could be why ketosis is more common in pregnant women during the third trimester.

During the last stage of pregnancy, a woman’s metabolism also changes to a catabolic state (the breakdown of molecules). This means that ketosis occurs more frequently [2]. Be aware of the frequent occurrence of food aversion and nausea that many pregnant women experience. This alone will naturally reduce the frequency and amount of food intake, which will put you more easily into ketosis.

Low carb and pregnancy

As registered dietitian Lily Nichols says in this article, it seems safe for women to consume less carbohydrates during pregnancy as long as they continue to eat certain foods for proper nutrition.

Fetuses need glucose and ketones to grow, so balance is key. The important thing is to make sure the mother has normal blood sugar levels and is getting enough calories.

Precautions

Although ketosis is natural and safe if done effectively, major changes occur in a woman’s body and additional precautions must be taken during this life cycle. Here are some things to keep in mind for pregnant women, whether in ketosis or not:

Don’t aim for weight loss. We know that the ketogenic diet is effective for weight loss, but for most pregnant women. Pregnancy is not the time to follow it. Regardless of how you eat, the most important thing is getting enough calories and proper nutrition.

Eat whole foods. Speaking of nutrition, it is especially vital when a baby is growing. That said, there are some carbohydrate foods that pregnant women should include in their diets: vegetables and fruits, nuts and seeds, legumes, and sometimes dairy.

 

keto safe during pregnancy

Avoid refined grains, added sugars, and processed foods. Carbohydrate quality is important to ensure that the diet is rich in nutrients and that both mom and baby get the good things they need to thrive.

Don’t do intermittent fasts. While intermittent fasting has a variety of benefits for the average person. It is not appropriate during pregnancy when it is most important to listen to your own hunger cues and ensure that mother and baby are getting enough nutrients for growth.

Takeaway message

While additional diet considerations should definitely be taken during pregnancy. Don’t let fear convince you that a healthy ketogenic diet is harmful. Especially compared to the standard diet that most people are eating.

What if I am pregnant and I am overweight?

Unless your doctor specifically tells you otherwise, you should not attempt to lose weight during pregnancy. While weight gain recommendations vary based on your starting weight, having a healthy baby is your body’s first priority, so that should be your primary focus during pregnancy, not diet, says Dr. Ruiz.

However, two-thirds of women start their pregnancies already overweight or obese, so losing weight during pregnancy is a question Dr. Ruiz says he hears frequently. While he discourages the active attempt to lose weight, he also points out the importance of not gaining too much weight during those nine months. Almost half of the pregnant women gain more than the recommended amount, which can increase their risk of pre-eclampsia, heart disease, diabetes, and macrosomia (having a very large baby). So how do you find that sweet spot of enough but not too much?

Normal BMI Range

\If you’re in the normal BMI range (18.5-24), then you should aim to gain 25 to 40 pounds during your pregnancy, he says. Underweight women (BMI <18.5) should gain at least 40 pounds, overweight women (BMI 25-30) should gain 10-20 pounds, and obese women (BMI> 30) should maintain their weight or gain less 15 pounds, So keto is safe during pregnancy

If you are obese, your doctor may want to do more regular ultrasounds to monitor your baby, making sure that the baby is not growing too large (as can be the case with gestational diabetes) or too slow (as can happen if you are cutting too many calories to lose weight), Dr. Ruiz adds.

Rather than relying solely on your weight as an indicator of your health, Nichols says that pregnancy is the perfect time to focus your attention on improving the quality of your diet.

“I don’t think overweight or obese pregnant women should see it as ‘I need to lose weight. But if you focus on eating a diet of real foods, rich in nutrients, that is not excessive in refined sugars. You will automatically gain weight that will settle in the correct range for their body. I advise patients to choose better quality foods and to be aware of their hunger and satiety cues. “

What is the ideal diet for pregnancy?

Now that you know the ketogenic diet might be off the table, what diet should you stick to? First of all, you need to make sure you are getting enough calories. Calorie needs vary quite a bit depending on your starting weight, height, age and activity level, but in the second and third trimesters it is generally recommended that you eat between 2,200 and 2,600 calories a day, Nichols says. (Wondering about your first trimester? and keto safe during pregnancy) . If you are having multiples, your caloric needs will be even higher. she adds.

When it comes to how those calories come in, Dr. Ruiz recommends the Mediterranean diet as a balanced way to get all the necessary nutrients. Lots of fish, beans, olive oil, and vegetables will keep you full and your baby healthy.

“If you eat an omnivorous diet and eat real foods, you won’t have to worry about your weight or your nutrient intake,” says Nichols. Here are her favorite foods for pregnancy:

Eggs: Choline is good for the development of the baby’s brain and the placenta.

Fatty seafood – Low-mercury fish like salmon and sardines are particularly good choices

Red meat for iron

Non-starchy vegetables: Spinach, kale, green beans, and zucchini are good choices. As the folic acid will help your baby’s nervous system and the fiber will keep it regular.