The ketogenic diet is quite known to be an excellent diet plan for adults but people especially parents are intrigued that is the keto good for a kid or not. Most people have this perspective that keto is not good for kids or teens because it has a very low amount of carbohydrates in the diet plan which can cause a disturbance in the physical and mental development of the child but the reality is that we all know that kids are tend to eat more unhealthy foods than the healthy options and because of that reason childhood obesity is very common.
In this regard, the keto diet is a very healthy and nutritional choice for the kids because it is perfectly balanced even according to a child’s needs and it enables the kids to pursue a healthy lifestyle rather than munching on unhealthy sweets and foods. Here is a detailed article that will help you to understand everything about keto for kids.
What is the Ketogenic Diet for Kids?
The ketogenic diet for kids is the same as for adults which is high-fat, low-carbs, and moderate-protein ratios. This set of macronutrient percentages help kids with obesity, brain disorders, high blood sugar levels, and gut problems. At an early age, it is very important to fill up the body with nutrients so that the development and growth process can get more benefited but according to many studies, it has been observed those kids aging for 1 to 10 years usually eat 10 to 25 table of sugars per day which is very unhealthy and toxic for the kid’s health.
So, adopting a nutrient-dense and healthy diet plan like keto is a very good option as it provides all the macronutrients and micronutrients to the kids in the right proportion which helps them with their developmental stage and also it suppresses the risks of diseases in the kid.
Is Keto Safe for Kids?
The keto diet has been great for kids with problems like epilepsy and obesity in the past, but now people think that it is not safe for kids because it has a lot of fat and no carbs, the actual problem is that the parents do not follow the correct guidelines for the ketogenic diet as if a kid wants to start a keto diet, they should use the right diet plan which includes a lot of dense nutrients and also the best healthy oils.
The keto diet is completely safe for kids and it is far better than having your kids on an eating pattern that involves tone of sugars and unhealthy carbs as this diet plan are healthy as well as natural which will help to boost the energy levels, brain functions, metabolism and growth process in the kids and teens.
Ketogenic Diet the Best Treatment for Epilepsy in Kids. Why?
Epilepsy is a brain disorder that involves an electrical imbalance in the brain that causes seizures, this disease is very common in kids and back in the day, epilepsy was the main reason behind the formulation of the keto diet. It helps the physician to treat the disease without imposing too many medical drugs on the kids, and the keto diet assists in controlling the seizures. Scientific researchers have considered that the keto diet is one of the best treatments for epilepsy.
The ketogenic diet enables a person to increase the number of ketones in the body and as we already know that the brain likes ketones and it helps to boost neuron development and brain functioning which assists the person to treat brain disorders as suggested by many health studies and researches.
The keto diet is not only great for epilepsy in kids but is also good for other brain abnormalities such as poor concentration, short memory problems, brain injury, and dementia.
Is the Ketogenic Diet the Best Solution for Childhood Obesity?
Childhood obesity is very common in the USA and other countries as the younger generation tends to follow that diet plans that contain huge amounts of sugar and unhealthy carbohydrates and fats which results in the growing problem of being overweight at such a young age. Also, researchers have concluded that this thing becomes the root cause of diseases such as diabetes, hypertension, heart problems, and high cholesterol levels in the elder generation because if do not have a healthy diet plan then it is going to harm them in the adult age.
So, to deal with this problem of obesity keto diet is one of the best solutions that kids and teens can adopt to improve the quality of their lives by switching to a nutritional and good diet plan.
How Many Carbs Does a Kid Need a Day?
Carbohydrates for kids are overrated as parents think that it is the most important nutrient for their kid’s health but the truth is that every nutrient holds the same importance and each one of them has to be in the diet in balanced proportions. The carbohydrates amount that a kid needs on daily basis is very variable and it nearly falls between 25 to 30 % on per day basis but the mistake here is that the carbohydrates in a kid diet are mostly coming from bad sources such as unhealthy grains, snacks and packaged food which is not for the health of the children.
So, having a diet plan such as keto for the kid is a very healthy option to make as it provides the perfect amount of nutrients, and also the source in it is natural, organic and 100 % grass-fed which is beyond amazing. Having a healthy diet plan is just one of the perks of the keto diet as it has a lot of other benefits such as weight loss, weight management, prevention from chronic diseases, and proper functioning of the human body.
What Foods are Allowed on the Keto Diet?
Following is a brief list of foods that are allowed on the keto diet:
- Low-carb vegetables such as kale, asparagus, spinach, bell pepper, mushrooms, cabbage, cauliflower, broccoli, and tomatoes.
- Non-sugary fruits such as watermelon, berries, avocadoes
- Beef, chicken, and goat meat
- Fatty fish and seafood
- Dairy products such as hard cheeses, whole cream, ghee, and butter
- Healthy oils such as avocado oil, almond oil, olive oil, and coconut oil
- Sauces such as yellow mustard, salsa, guacamole, and keto salad dressings.
- Condiments such as salt and pepper, herbs, and spices.
- Keto sweeteners
- Protein shakes
- Almond and coconut flour
- Nut-based milk
- Nuts and seeds
- Nut butter
- Peanut and almond butter
What Foods are not Allowed on the Keto Diet?
Here is the list of foods that are not allowed on the keto diet which are:
- Starchy grains such as wheat, rice, oats, and corn
- Sugary products such as cakes, candies, soda drinks, cakes, bakery items, and sports drinks
- Starchy products such as bread, pasta, and cereal
- Packaged and preserved foods
- Diet foods as they contain added artificial sugars
- Refined food products
- Hydrogenated oils
- High-carb vegetables and sugary fruits
- Sugary sauces such as ketchup, and mayonnaise
Potential Side Effects for Kid’s Ketogenic Diet Plan
The keto side effects are mainly because the body is adapting to the new process of ketosis, and it is not because the diet plan is a bad thing, that is not the case at all. The side effects are only to show just for a couple of days until your body has completed the transition. The side effects are very minor and can be overcome easily. Also, the symptoms vary from person to person but the most common ones are as follow:
- Muscle cramps
- Low energy levels
- Irritated moods
But the silver lining here is that you can overcome these side effects very easily by doing some precautions like drinking more water, the addition of electrolytes to the diet plan, having enough sleep, eating more fat, and following the diet properly. So, by simply following these little tips you can get rid of the side effects, and also there is a big chance that the side effects may not appear once you have taken all the precautions.
Tips for the Kid’s Ketogenic Diet Plan
Here are some of the tips that you can follow when planning a keto diet plan for a kid or teen:
- Add a lot of vegetables to the diet plan as it will provide the recommended amount of carbohydrates to the kid and also the nutrients that are essential for growth and development.
- Always consult a registered dietitian before making a keto diet plan for your kid as he or she can suggest you the best one according to your kid’s health and body requirements.
- Use keto alternatives as much as you want for the diet plan so that you can be able to replicate all eth sweet desserts for the kid so that they do not get frustrated or bored of the keto diet plan.
- When you are meal planning for the keto diet always take suggestions from your kid like what vegetables they like or what is their favorite breakfast because it will help you in planning the keto meals and also the kid will be more involved in the diet which is a very healthy thing.
Keto for kids is an excellent thing to pull off, as it helps the individual to have a better and nourished lifestyle and not only that this diet plan also reduced the risk of chronic diseases such as diabetes, hypertension, cancer, and heart problems which a kid can have over time he or she is in the adult age. The best thing is to do the ketogenic diet correctly according to your kid’s requirements and needs because only then you will have the optimal results.