A keto diet is very low in carbohydrates. It may help with weight loss and lowering blood sugar. But it is important to know this.
- It is not necessarily better for long-term weight loss than other types of eating plans.
- It can be hard to follow long-term.
- It can lead to dehydration, upset stomach, and weakness.
If you want to follow a keto diet, it is important to have approval from a qualified healthcare provider. You should also be supervised while on the diet.
Lark promotes a balanced diet for weight loss and health. This type of eating plan is more sustainable, so you can get benefits for longer. And, it avoids possible risks of a keto diet. Experts say there is not enough information yet to know if it is safe and healthy in the long term. Kidney, heart, and bone health are in question. And you may regain weight.
Lark encourages a moderate amount of nutritious carbohydrates, lean proteins, and healthy fats. The amount of carbs, protein, and fat fall within the Acceptable Macronutrient Distribution Range (AMDR). The AMDR:
- Are in the Dietary Guidelines for Americans.
- Allow for occasional treats.
- Are based on research showing that staying within these ranges can help with weight management for the long term.
Within the AMDR, Lark encourages foods and nutrients that are linked to weight loss or management and management of blood pressure or blood sugar. They may also support general well-being or lower risk for conditions such as heart disease.
Lark encourages you to select these foods often.
- Whole grains
- Legumes (beans, peas, lentils)
- Non-starchy and starchy vegetables
- Reduced-fat dairy products
- Lean proteins, such as skinless chicken, eggs, fish, and tofu
- Nuts and seeds
- Olive oil
You can also try to limit these types of foods.
- Sweets and sugar-sweetened foods and beverages
- Refined grains
- Fatty meats
- Processed meats
- Butter, lard, and shortening
- Fried foods
With Lark, you make small changes in daily choices. For example, you might choose:
- Plain oatmeal or regular Cheerios instead of a sugar-sweetened, refined cereal.
- Plain non-fat yogurt with fruit instead of sugar-sweetened low-fat yogurt.
- A veggie burger instead of a beef burger.
- Whole-grain bread and pasta instead of white.
- Popcorn instead of chips.
- Mustard and chicken breast instead of mayo and luncheon meat.
Other tips for managing health and weight with Lark are:
- Logging meals and snacks.
- Chatting with Lark often.
- Aiming for lots of green badges
And Lark leaves room for treats. That means you can go to a party or have a favorite food, and still lose weight.