The keto diet is a trending topic in the world of nutrition these days. Celebrities, athletes, and even everyday people are all talking about how this way of eating has transformed their lives. But what exactly is the keto diet and more specifically, is it something that’s feasible for college students to be able to adopt? In this blog post, we will answer those questions and more.
Spoiler alert: The simple answer is yes. But like with any dietary change, it will take some planning and adjusting. It’s important to do your due diligence in all health-related matters. Before going further let’s first go over a few basics of the Keto diet and how it may be particularly helpful for college students.
Student Life and the Keto Diet
Student life, with its accompanying pressures to perform well on tests and reports, can be stressful. In fact, the term “freshman 15” comes from the 15lbs that first year college students often gain due to a combination of stress and unlimited access to food at dining halls.
As a student, there are many effective and creative ways to deal with such pressures from exercising outdoors and playing video games to taking advantage of essay writing services such as Writix.com as well as others. However, one of the best ways to manage anxiety and stress comes in the form of changing your diet.
Comfort foods are typically loaded with sugars and carbs. And while they do offer temporary relief and “feel goods”, such unhealthy foods have a clear negative effect in the long term. This is where lowering your sugar and carb intake as a student can be of great benefit to improving one’s mood and overall ability to deal with stress.
So let’s first answer the question of “What is Keto?”
The keto diet is all about eating high-fat, low-carb meals in order to encourage your body to enter a state of ketosis. Once your body is in ketosis, it begins to burn fat in the form of ketones for energy rather than carbs or glucose. This process can lead to efficient weight loss. The Keto diet is often touted most for its ability to help people lose weight dramatically and quickly. However, what many don’t realize is that Keto is also good for increasing your energy levels, improving focus, and promoting a greater sense of mental stability. This is where it can be particularly helpful for students learning to manage the freedoms and required discipline of college life.
Of course, while keto has many health benefits, it isn’t for everyone. Some people may find it difficult to stick to such a strict carb limit, and others may not enjoy the high-fat meals required by the diet. Be sure to consult your doctor before making any changes to your diet.
Ketogenic diet basics
If you’re thinking about starting a ketogenic diet, but aren’t sure where to start, check out the highlighted points below.
1) Figure out how many carbs you should eat each day.
On standard the keto diet, you should aim for 20-50 grams of carbs per day. However, everyone is different, so you may need to adjust your carb intake based on your individual needs. You can test for ketosis by using urine strips that are purchasable via Amazon.
2) Plan your meals.
Once you know how many carbs you should eat, it’s time to start planning your meals if you can. When planning your meals, be sure to include plenty of healthy fats and proteins. Great sources of healthy fats include grass-fed beef, avocados, olive oil, and nuts. Other sources of protein include meat, fish, and eggs.
3) Don’t forget your vegetables
Like momma always said, don’t forget to eat your vegetables. The keto diet is a primarily fat-based diet and as such, it’s easy to neglect your vegetable intake. Consider taking vegetable pills and / or super greens to make sure that your body is getting all the nutrients it needs.
4) Drink water!
Finally, don’t forget to drink plenty of water! In addition to help with any hunger cravings, drinking enough water is essential for proper hydration and will help you feel your best on a keto diet.
5) Take Trace Minerals
Trace Minerals are essential minerals that we normally get from food and vegetables. Unfortunately, nowadays, these trace minerals are lacking in our food because today’s soil lacks them. Trace minerals are needed in very small or trace amounts. Examples of trace minerals are: potassium, sodium, and magnesium. Trace minerals drops have a strong flavor so it’s best that they’re diluted in a lot of water. Truthfully, whether you’re on Keto or not, you’ll benefit from using trace minerals.
By following these steps, you’ll be well on your way to starting a successful keto diet!
Keto Diet Pros
If you’re a college student with access to dining halls and unlimited food, this makes keto much easier. One thing you’ll realize is that when you’re on Keto, you eat more. This makes sense because your stomach space isn’t being taken up by all those carbs. This is where buffet style dining halls are perfect for filling your stomach and giving you the true feeling of satiety.
The ketogenic diet has been gaining in popularity lately – and for good reason. As mentioned earlier, this style of eating has a host of benefits, including weight loss, increased energy levels, and improved mental clarity. Here are five of the biggest pros of going keto:
1. Weight Loss: One of the most common reasons people try the keto diet is for weight loss. And there’s good reason why – studies have shown that this style of eating can help lead to significant weight loss.
2. Increased Energy Levels: When you cut out sugar and processed carbs, your body has to find another source of energy. That’s where fat comes in – and that can lead to increased energy levels. Burning ketones is actually more efficient than burning glucose which is what contributes to enjoying additional reserves of energy.
3. Improved Mental Clarity: For many people, going keto leads to improved mental clarity and concentration. That’s because you’re no longer running on sugar highs and crashing shortly thereafter. Ever seen a child get extra hyper and nervous after eating candy? The same chemical and physiological principles apply to adults.
4. Improved Digestion: For some people, cutting out carbs can also lead to improved digestion. That’s because when you remove processed foods from your diet, there’s less chance of indigestion and other digestive issues.
5. Reduced Inflammation: Inflammation is linked to all sorts of health problems – from arthritis to heart disease. But studies have shown that keto can help reduce inflammation throughout the body.
Keto diet cons
There are a few potential drawbacks to this high-fat, low-carb diet that you should be aware of before you jump on the bandwagon. First of all, the keto diet can be quite restrictive, limiting your intake of certain food groups and leaving you feeling deprived.
Keto is also more expensive than a standard diet since you’ll be eating more and paying for higher quality foods. After all, you’re not filling up on all those heavy carbs. As you know, college students are almost always on a budget so this is certainly something to consider. Having said that, the statement that Keto is more expensive needs to be put into context. From a big picture perspective, hospital bills and health bills are MUCH more expensive than food bills.
Additionally, the diet is super high in fat, which could lead to some unhealthy side effects like high cholesterol and heart disease. Keto isn’t a license to just eat all the fat you want. In order to Keto to be effective and more importantly, safe, it should be done right. There are two keto experts that we would recommend checking out to get more information on doing Keto properly and safely.
Dr Ken Barry
Dr. Jason Fung
Is Keto Feasible for College Students: Conclusion
As discussed in this article about Keto for college students, Keto confers a wide range of health benefits. And while it takes some adapting, it’s totally doable for the college student who is willing to be more disciplined than the norm. If you’re thinking about starting it, be sure to do your research and as always talk to your doctor first. And remember, the best diet is the one that you can stick to in the long run. In that vein, it’s often said that Keto is not a diet; but rather, a life style.