You can stick to a keto diet during the holidays. But is it worth it?

Nobody likes to talk about diets during the holidays, but for some keto followers, it could be top of mind this month.

'Tis the season of overeating, indulging and having a few extra plates of guilt-free dessert, but the keto diet can limit what you can eat or drink. Dubbed as one of the trendiest diets of the year, Forbes reported, the ketogenic diet focuses on eating low-carb and high-fat meals, ensuring your carb intake is less than 50 grams per day.

But some, like Jessica Begg, a registered dietitian of Shift Nutrition based in Calgary, previously told Global News there isn't a scientific definition of the diet and some people end up cutting out a whole range of food. Either way, it's popular, and for many, it works.

READ MORE: Keto diet plan — breaking down the low-carb, high-fat diet

Desiree Nielsen, a registered dietitian based in Vancouver, said ketogenic diets are unique because they activate a completely different type of metabolism. "[It's] one where the body burns fat to create ketones for energy… instead of relying on glucose," she explained. "This can be beneficial for people who struggle with insulin resistance or diabetes and have had a difficult time losing weight because of it."

Keto diets, she added, keep insulin release low and allow the body to utilize its fat stores to create weight loss. "For some, this weight loss can occur while also feeling quite full and satisfied due to a protein and fat rich diet, as some weight loss regimes can lead to hunger and food preoccupation."

Diets during holidays

But this doesn't make the diet easy.

"It is a challenging diet to follow, as you have to be very strict to stay in ketogenic metabolism," she continued.

"Most fruit is off limits, as are all grains and any caloric sweeteners. This represents a departure from how most of us eat and for some, it can be isolating. Whether this is a good approach for you will have a lot to do with what your current diet looks like and your personality around food and eating choices."

Registered dietitian Abby Langer, told Global News keto diets are long-term efforts and over the holidays, but she wouldn't deem it "unsafe."

"It works when you do it right, but that's only half the story," she explained. "[The] other half of the story is only a small percentage of the population can sustain it. For all those other people, it's going to work for the short-term and then it's not. Are you never going to eat certain foods again?"

For anyone on the diet, however, it's not always easy to dip in and out. Breaking the keto diet can be hard on the body, Nielsen stressed, and should never be done abruptly.

"[People] could have challenges with blood sugar or electrolyte control, medication interactions or even feel quite sick," she said. "If someone wants to go off keto before the holidays, they need to start by gradually increasing carbohydrate and taking down their fat and sodium intake with a dietitian to help their body adjust."

Re-entering a ketogenic metabolism will also take a few weeks post holidays, she added, so if you are already committed, don't break the diet.

But is it worth it?

The medical and nutrition community have been quite out-spoken about the diet itself, and Langer said it's nothing more than a fad. She said the popularity of it — recently former porn star, Jenna Jameson, opened up about her 80-pound weight loss with the diet  — makes people more interested, along with the fact that you can lose weight.

Her concern, however, is when people believe the diet can cure all. She had seen discussions on social media for keto can cure cancer or stop aging. "Many make these claims in an era of false promises."

Nielsen said the conversation around the diet is changing and there is more research that is looking into ketosis. "It's important to note that many 'low carb' studies that are quoted in the headlines were not actual ketogenic studies, which are typically less than five per cent carbohydrate. Instead, they looked at a high fat and slightly lower than normal carbohydrate intake, say 30 to 40 per cent…which could be very unhealthy."

But she strongly cautions people to learn about the diet before doing it.

"You need to work with a dietitian, your physician and pharmacist to ensure you take a healthy approach and manage your medications as the diet causes rapid changes in metabolism that could hurt you if you are on blood pressure or blood sugar lowering medications. This approach isn't right for everyone and it's not something I recommend to drop five pounds."

Keto during the holidays

If you are trying to stick to the diet during the holidays, Nielsen has some tips. "For a festive meal, always offer to bring a keto-friendly side dish and dessert; most holiday meals are centered around meat, which you can consume on a ketogenic diet."

Having a side dish and dessert will make it easy to enjoy a holiday meal, and guests may be surprised at how delicious their meal is, she said.

"At parties, scan the buffet table for meats, cheese, mixed nuts, eggs and keto-friendly vegetables such as broccoli or cauliflower," Nielsen said. "You might be surprised how easy it is to navigate a party as most holiday dishes are quite rich."

READ MORE: Will the keto diet cause your skin to break out?

For those who are well-established on their ketogenic diet, a small glass of wine a couple of times a week will probably not alter your metabolism, she added — if you are consuming it with food, that is.

"If you are looking to enjoy a few moderate carbohydrate foods during the holidays, simply plan your non-festive meals to be lower carb than usual to leave space in your daily carb 'budget'."

arti.patel@globalnews.ca

© 2018 Global News, a division of Corus Entertainment Inc.

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Jenna Jameson Celebrates Losing 80 Lbs. After Going Keto and Shares Her Daily Diet Plan

Jenna Jameson is revealing the secrets to her weight-loss!

On Monday, the longtime keto diet advocate, 44, opened up about what she's been routinely eating to help her lose more than 80 lbs. since giving birth to her daughter Batel Lu in April 2017.

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"I have officially lost 80 lbs. 👀. I'm going to give a little updated menu because it's my most requested thing ever!" she wrote on Instagram alongside a side-by-side photo of herself before and after losing the weight.

Jameson explained that she starts her mornings off at 8 a.m. with two Nescafé coffees with sugar-free creamer and sweetener. Three hours later, the former adult film star eats her first meal of the day with three scrambled eggs and basil cheese on top.

"I share them with Batelli," she sweetly added of her daughter's nickname, before explaining that she'll usually put Batel down for a nap and snack on cottage cheese and a Fresca.

"From there, Batel wakes up around 3:30 and I make her lunch," Jameson wrote and joked, "Yes, I make her carbs lol she isn't keto."

Jenna Jameson

Jenna Jameson/Instagram

RELATED: Jenna Jameson Is Adding Calories to Her Keto Diet After Hitting Her Goal Weight of 125 Lbs.

Jameson then went into her final meal regimens of the day, which typically includes a large arugula salad with vinaigrette dressing and Parmesan cheese for lunch and a ribeye steak with asparagus for dinner about two hours later.

"Then my fast begins!" she explained. "So many people ask if I count macros or check if I'm in ketosis and the answer is no. I just eat sensibly and intuitively."

"Also I get asked about 'snacks'," Jameson added. "My advice is stop snacking. Results come from work. It's hard, but baby it's SO worth it!"

Jenna Jameson

Jenna Jameson/Instagram

To finish her post, the proud mama changed topics and gushed over her 7-month-old daughter.

"Side note- bald Batelli is everything 👏🏻" referencing the first photo, which features Jameson holding her daughter, whom she shares with fiancé Lior Bittonin, in her arms.

Jenna Jameson

Jenna Jameson/Instagram

RELATED: Jenna Jameson Reveals Exactly What She Ate Every Day to Lose 60 Lbs. After Giving Birth

Jameson previously spoke about her regime in August and explained that she isn't someone who requires variety in her diet.

"I get a lot of messages asking me what I eat in a day to stay in ketosis. Well, it's underwhelming," she wrote. "I am one of those odd people that doesn't need a variety. Every morning I eat the exact same thing. 3 eggs with cheese and an avocado."

After giving birth to Batel last year and becoming frustrated with her post-baby body, Jameson started the keto diet — short for ketogenic — which is a very low-carb, moderate protein and high-fat eating plan.

Jenna Jameson

Jenna Jameson/Instagram

For the past several months, the star has kept her fans updated on her progress. In July — just four months after she initially started the plan — Jameson revealed she had lost 57 lbs. and shared the transformation to Instagram.

"On the right I weight 187. On the left I'm a strong 130," she wrote. "I was lethargic and struggled with the easiest of tasks like walking in the beach sand with Batelli. I felt slow mentally and physically."

"I took the pic on the right for a body positive post I was going to do and decided against it because I felt anything but f—— positive," she continued. "I'm now a little under four months on the #ketodiet and it's not only given me physical results, I feel happier, smarter, and much more confident."

And after four months on the program, Jameson pointed out how her progress has shifted from straight weight loss to toning.

RELATED VIDEO: Kourtney Kardashian Reveals All the Details on Her Insanely Strict 'Detox' Diet

"I'm no longer really losing fat, I'm tightening," she said. "I see and feel the biggest difference in my arms and back. When I was out of shape, I felt really thick through my core and trap and arm area. That's finally starting to go. I really feel weight in our arms is a hormonal thing."

"I can say this to all of you ladies wondering how I stay committed to no carbs. Well, after the first week or so the cravings subside and your body adjusts," she added before thanking her followers for their support.

"I also want to let y'all know how much your amazing support means to me. I know you loved me heavy, and now… but your journeys inspire me to keep inspiring you," she said. "Thank you for going on this journey with me. I love you guys!"

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Everything You Need to Know Before Jumping on the Keto Diet Bandwagon

From Woman's Day

Unlimited butter. All the avocado. Bacon in bulk. Sound like a dream diet? A lot of people agree with you, which is why the ketogenic diet (keto for short) is having a serious moment right now. In fact, it's among the top three diets Millennials want to try in 2019, according to a recent Business Insider survey.

But there's more to this diet than just eating foods that were once viewed as off-limits. The high-fat, moderate-protein, low-carb diet is basically on the opposite end of the spectrum as your mom's 1980s low-fat regime - but how does it work? We turned to a handful of nutrition experts to find out.

What is the keto diet?

"The keto diet is a high-fat, moderate-protein, and very low-carb way of eating that leads to ketosis, which is a metabolic process that shifts the body to utilize a different power source," says Pamela M. Nisevich Bede, MS, RD, a registered dietitian at Abbott Nutrition who specializes in sports nutrition, weight loss, and diet trends. It's similar to the Atkins diet, but is even lower in protein and higher in fat. In short: "Your body turns fat into fuel instead of running on easy-to-access carbs, which are its energy fuel source," says Nisevich Bede.

The keto diet dates back to the 1920s, explains Michelle Hyman, MS, RD, CDN a registered dietitian at Simple Solutions Weight Loss. "The original keto diet was designed for patients with forms of epilepsy that were resistant to standard treatments. The macronutrient breakdown was de signed to mimic the fasting state - which seemed to help with relieving seizures - yet provide energy and nutritions to function," Hyman says.

The Mayo Clinic promoted the menu as four parts fat to every one part carbohydrate and protein combined (4:1 ratio), for a diet that added up to 90% of calories from fat, 5% from protein, and 5% from carbohydrates.

Today, a few different variations exist, but the strict keto diet calls for 70 to 80% of calories from fat, 10 to 20% from protein, and 5 to 10% from carbs. The goal is to restrict carb consumption to between 20 to 50 grams of carbs per day to trigger ketosis.

The typical American consumes about 52% of calories from carbs, 33% from fat, and 16% from protein, according to a study published in The American Journal of Clinical Nutrition. This macronutrient breakdown is fairly close to current dietary recommendations from the United Stat es Department of Agriculture, which recommend 55 to 60% complex carbs, 30 percent fat and 15% protein to help prevent cardiovascular disease.

Photo credit: IGphotography - Getty Images

More What is ketosis and how do I know when I'm experiencing it?

"Ketosis occurs when ketones are present in the body," Nisevich Bede says. "Ketones are normally present in small amounts during times of fasting, like right after you wake up. But when you're effectively following the keto diet, ketone levels are higher."

Technically speaking, you're in ketosis when your blood ketones are higher than 0.5 mmol/L, but the optimal level for fat-burning purposes is 1.5 to 3 mmol/L. Nisevich Bede says that seasoned keto dieters report that they can actually feel a difference in this state, citing that they're less hungry and experience mental clarity once they reac h ketosis.

You may be able to tell that you're in ketosis by a change in your breath (many report halitosis, or bad breath, due to higher levels of the ketone acetone coursing through the body). Others experience the keto flu for anywhere from one day to two weeks as the body cranks up the ketones. Symptoms of the keto flu are very similar to the influenza virus, including nausea, fatigue, vomiting and diarrhea. Hydrating wel l and starting slowly can reduce your risk for this.

To see where you stand on the ketosis scale, you can test your ketone levels with a blood meter or with urine strips, the latter of which works similar to a pregnancy test and generally costs less than a dime a piece. Recent research shared in The American Journal of Clinical Nutrition, however, found that breath monitors (typically $200 to $300) provide the most accurate readings. Dozens of meters of all three formats are currently available on Amazon.

What are the health benefits of the keto diet?

"So many people are intrigued by the keto diet because it promises rapid weight loss. When weight loss occurs quickly early on, individuals are often more motivated to stay the course," Hyman says. "This is especially the case for those who have tried many diet plans before with limited success."

Initial research has found that the diet can help maintain lean muscle mass in active women - even as they shed pounds - and may also lead to increased appetite suppression. "A keto diet is an option for people looking to lose overall weight, lower fat mass, and even build muscle. As a dietitian who focuses on sports nutrition and weight loss, I also recommend it for my clients who need a strong break from their sugar cravings, as it lessens blood sugar spikes and the cravings that can accompany high sugar intake," Nisevich Bede says.

In addition to those in need of a sugar roller coaster reset, individuals with these conditions may particularly benefit from trying the keto diet, Hyman says:

Polycystic Ovary Syndrome (PCOS)

Alzheimer's disease

Certain types of cancers

Parkinson's disease

Amyotrophic Lateral Sclerosis (ALS)

If you're considering a keto regimen, consult with your doctor and/or dietitian before doing so, and have regular blood tests along the way to make sure cholesterol and other levels stay within healthy ranges.

"It's important to still think about your protein intake to help avoid muscle loss, too," Nisevich Bede says.

What can I eat on the keto diet?

Here's a breakdown of the percentage of each food group you should be consuming every day, as well as what kinds of foods are best to consume for this diet.

Carbs (5-10% of calories): Tomatoes, eggplant, asparagus, broccoli, cauliflower, leafy greens, cucumber, bell peppers, zucchini, celery, Brussels sprout

Protein (10-20% of calories): Chicken (dark meat if possible), turkey (dark meat if possible), venison, beef, fish and seafood (especially fatty fish like salmon, sardines, tuna, and mackerel), pork, lamb, eggs, natural cheeses, unsweetened, whole milk plain Greek yogurt, whole milk ricotta cheese, whole milk cottage cheese

Fat (70-80% of calories): Olive oil, avocado oil, olives, avocados, flaxseeds, chia seeds, pumpkin seeds, sesame seeds, nuts, natural, no-sugar-added nut butters

Photo credit: IGphotography - Getty Images

More Are there any health concerns?

As with any eating plan, the keto diet is not the best choice for everyone, Nisevich Bede says. Talk to your doctor and/or dietitian before starting, and avoid the keto diet if you:

Have a history of eating disorders

Have Type 1 diabetes

Are pregnant or nursing

Have a disease that affects the kidneys, liver, pancreas, or gallbladder

Have had bariatric surgery

Work closely with your doctor and/or dietitian while on the keto diet since there are some potential health concerns, such as increased risk for:

Kidney stones

Acid reflux symptoms, due to high fat intake

Constipation, as a result of lower fiber intake

High LDL (bad) cholesterol, since saturated fat consumption is high

Lack of phytonutrients and antioxidants as well as dehydration, as plant-based foods become less common

The bottom line.

Research on the keto diet in healthy populations is fairly limited and still developing. "Many of the studies used to assess weight loss on the keto diet are short term, say, six months," Hyman says, so it's TBD how long you can safely stay in ketosis. That being said, it's important to have a post-plan transition strategy.

"Yo-yo dieting has adverse health effects. This diet is very restrictive and may be very difficult to maintain long-term," Hyman says. "When the individual stops following the diet, the risk for weight regain is high."

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Jenna Jameson Reveals One Unexpected Benefit of the Keto Diet with Dramatic Side-by-Side Pics

Jenna Jameson has said it before, and she'll say it again. For her, "keto works." Not only did the former adult entertainer reach her 123-pound goal weight using the low-carb diet; she's also seeing some perks that she didn't even expect.

On December 12, Jameson shared a side-by-side photo of her face before and after she started using the diet. "I've never talked about how changing my diet has impacted the inflammation in my body. Not only has my face changed from weight loss, but eating whole foods and next to zero processed foods has made my skin better," she shared. 

Jameson added: "Less puffiness, we all can go for that! Even better, my joints don't ache anymore. It's as if I've turned back the clock." In addition to eating low-carb foods, the entertainer has been fasting intermittently, and she gave that aspect of the diet a shout-out. "#intermittentfasting plays a big role in this also!" she shared. 

Check out the before-and-after pic, below: 

 

The Feast is Bravo's digital destination serving culinary inspiration and essential food news. Like us on Facebook and visit daily for diet and wellness trends, kitchen hacks and tools — and the buzziest celebrity, chef, and restaurant happenings you need to know about right now.

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‘I lost 142 pounds on the keto diet’

I lost my mom when I was 13-but it wasnt until I was in my early twenties that I realized Id turned to food to cope with her loss.

The breakthrough came during an Overeaters Anonymous (OA) meeting in 2014. I was 378 pounds at the time, and while being in the support group and identifying my problems with food helped me jumpstart my weight-loss process (I lost 78 pounds through calorie-counting), it was only temporary.

Soon after I lost the weight the first time, I landed a desk job and met my partner-and before I knew it, I was back up to 350 pounds. I'd become sedentary, and since our dates revolved around dining out, I over-indulged and lost control of my weight again.

I felt both happily in love, and awfully overweight-and I knew something had to change.

That's when a friend recommended the ketogenic diet, a high-fat, low-carb diet that aims to put you into ketosis. I immediately jumped in, and started the keto diet on September 18, 2017.

TBH, the keto diet was....an adjustment. I struggled to rethink what had become the norm for me (if I was hungry, for example, I couldn't just go make a sandwich anymore). Eating wasn't all about convenience anymore-but after I lost my first 20 pounds, I felt even more motivated on the diet.

My support system also helped with my lifestyle change. My friends were (and are) considerate of my lifestyle, and my partner happily eats all of the keto meals I prepare. My father also started the diet with me and has lost 100 pounds, so I've never felt alone in this weight-loss journey.

Aside from the keto diet, I also cut out cheat days.

I am constantly resisting the temptation to binge eat, and for that reason, I can't have cheat meals or cheat days because they'll turn into cheat weeks.

That doesn't mean I never indulge, but I've found new, healthier keto-friendly snacks to indulge in, and I only do it when I'm really craving something. Now that I'm focused on eating when I'm hungry and not out of habit, these are the meals I'll have to stay on track:

After losing 75 pounds on keto, I also started exercising regularly.

I credit my diet over anything else for my weight-loss, but regular exercise has been great for my health.

The first time I lost weight, I would exercise hardcore for four to five weeks and then avoid the gym for the next six. Now, I've found activities I like: I do hot yoga because I love how it's tightened and slimmed my core, and running's become my absolute favorite workout.

In fact, I ran a 5K this past summer, a 10K in October, and I'm currently training for another one in May, after which I'll be running the Manitoba Half Marathon in June.

While, yes, the keto diet helped me lose 142 pounds, it took a lot of hard work and dedication.

Basically, there's no magic pill. For me, the keto diet worked, not just for weight loss, but also for regulating my hormone levels (I have polycystic ovarian syndrome, or PCOS) and improving my overall health (I discovered I actually have a gluten intolerance).

Another thing that's worked for me: holding myself accountable on Instagram. Since starting the keto diet back in 2017, I've religiously posted photos of my progress. Seeing those photos shows me how far I've come, and it helps inspire those starting their own weight-loss journeys-learning about people who I've touched also inspires me to keep moving forward with my goals.

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A dietitian’s thoughts on the ‘keto’ diet

You've probably heard about the popular "keto" diet in the news this year. What's it all about, and is it healthy?

What does "keto" mean and what's the diet like?

"Keto" is short for ketogenesis, which is the production and build-up of ketones. Ketones are a byproduct of fat metabolism, and they are increased when carbohydrates are restricted and the body is forced to rely more heavily on fat as a substrate for energy.

In considering whether to follow a diet that intentionally alters normal metabolism, it is helpful to have some understanding of how the body, and the keto diet, are designed to work.

At rest, our bodies typically burn a fairly even mix of fat and carbohydrates. Protein plays other important roles but is not typically included in the regular energy mix. Despite all the low-carb hype we hear these days, working muscles use carbohydrates for energy, and during exercise the percentage of carbohydrates burned increases with intensity.

Our brains rely entirely on glucose (a simple carbohydrate) for energy. If you have ever experienced the sensation of being "hangry" (when you are so hungry that you get grumpy or have trouble concentrating) then you have felt your brain calling for glucose. As a survival mechanism, in the absence of adequate carbs/glucose, the human brain can also metabolize ketones to keep from starving.

Carbohydrates are stored in the liver and muscles as glycogen. When dietary carbohydrates are restricted, these stores are depleted. The basis of the ketogenic diet is to intentionally deplete these stores by severely limiting carbohydrate intake.

When there are no carbs available, the body is forced to rely more heavily on fat for energy. As fat is metabolized, ketones are produced. Ketones can be "recycled" for energy, but not very quickly. When they are produced faster than they are utilized, ketone levels in the blood rise and are also excreted in urine. This is ketosis.

There are several variations of the ketogenic diet, but traditionally it includes around 15 percent of calories from protein, limits carbohydrate intake to 5-15 percent of total calories (about 20-75 grams per day), with the remaining 70-80 percent coming from fat.

What is the "keto flu" and why does it happen?

The keto flu refers to a series of unpleasant side effects that many people experience as their carbohydrate stores are depleted and their bodies adapt to burning more fat. Symptoms include headache, nausea, bad breath, mental fogginess, muscle cramps, increased heart rate, fatigue, insomnia, feeling light-headed and lethargy/fatigue.

It can take anywhere from a few days to several weeks for individuals to become "fat adapted" to the ketogenic diet, after which symptoms typically subside.

These symptoms are caused by reductions in blood glucose, the depletion of glycogen stores, and a general shift in metabolism. Water is also stored in the muscles, so as glycogen is used, water is lost. This accounts for the rapid drop in weight many dieters experience when starting keto and the increased risk of dehydration and electrolyte depletion.

What are the benefits of this diet?

Obvious benefits of the keto diet include weight loss, often rapid, especially in the beginning. Fat makes foods taste good and is very satiating, so keto followers enjoy eating and not feeling as hungry as they may have on other diets.

There are a few short studies showing benefits such as improved glucose control, reduced insulin levels and positive changes in cholesterol markers, even on a high-fat diet. This may be the case, but more research is needed to confirm these claims. It is important to note that many of these studies included subjects who were already overweight/obese at the onset. For these individuals, simply losing fat/weight (regardless of how) promotes these desirable physiological changes.

Following a very restrictive diet is challenging, especially when dining away from home. The popularity of this diet makes it more socially acceptable to eat differently than your dining partners.

What are the risks of this diet?

Having the "keto flu" doesn't sound like fun! The potential for dehydration and electrolyte imbalances can pose a challenge to the kidneys, and it is nutritionally inadequate (more on that below). We have decades of research supporting the fact that high-fat diets pose a risk to our cardiovascular health. Also, long-term compliance on such a restrictive diet is difficult to maintain, both practically and socially.

It sounds like this diet makes people miss out on a lot of nutrients. How can it be healthy?

It does. By eliminating or drastically reducing the consumption of many foods or food groups, long-term adherence to a ketogenic diet is likely to result in inadequate intake of many vitamins, minerals and perhaps fiber. In addition, there is much evidence that high-fat diets, especially those high in saturated fat, increase the risk of many disease states.

As a registered dietitian, I cannot use the word "healthy" to describe this diet. It can be made healthier by including as many vegetables as possible and focusing on unsaturated fats (from nuts, oils, avocados and fatty fish) while limiting saturated fats (from meats, butter and other full- fat dairy foods). One good thing about this diet is that it cuts out simple sugars, which keeps people away from sodas, sweets and fast food.

Who should try this diet, and who should avoid it?

People who need to "jump start" their weight loss efforts may experience the benefit of following this restrictive diet for a limited time. This is a popular diet right now, so individuals who enjoy the social support or online "coaching" that a large group of followers can provide may be attracted to this diet.

Individuals who are insulin resistant may do well with lower carbohydrate intakes, including a ketogenic diet. There is some initial evidence to support a ketogenic diet for diabetic patients, but they should have a discussion with their physician before beginning this diet, as should anyone with kidney disease. It is not appropriate for pregnant or nursing mothers.

What are some healthy meal ideas on a keto diet?

Egg cups with veggies, cauliflower "rice" with veggies and chicken, salads with high fiber vegetables, avocados and salmon.

Final thoughts

The ketogenic diet has all the trademarks of a fad diet. It promises rapid and significant weight loss, includes strict rules and lists of foods allowed and to be avoided, features celebrity endorsements, and there is financial gain involved for promoters (authors of how-to books and cookbooks, online coaches, those selling electrolyte and keto supplements).

If an individual's need for immediate weight loss is significant and this diet is appealing, then it may be an effective short term "fix." But realizing that the ketogenic diet is not a healthy long- term solution, anyone planning to follow it would do well to have a follow-up plan for lifelonghealthy eating.

For assistance with nutritional assessment and counseling, please contact MultiCare Sports Nutrition at 253-459-6966 or visit www.multicare.org/sports-nutrition.

Lisa Lovejoy, RD, CD, is a sports and wellness dietitian for MultiCare Health System. MultiCare Health System is a not-for-profit health care organization with more than 18,000 employees, providers and volunteers.

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Jenna Jameson shares keto diet tips after 80-pound weight loss

Jenna Jameson keeps shedding the pounds post-baby thanks to her keto diet.

The former adult film star posted details of her meal plan on Instagram Monday along with a side-by-side before and after showing her progress.

"Here is an example of what I eat in the day on #keto," she wrote.

"I wake at 8 am and have a cup of regular coffee with stevia and sugarfree Italian sweet cream creamer," she began. "I then wait until 11 am to eat breakfast. I have hard boiled eggs prepared already in my fridge so I peel three, cut a full avocado add it together and sprinkle with 'everything but the bagel' seasoning," she continued. "At around 2 pm I start to feel hungry again so I cook a steak in a pan with avocado oil, serve it over arugula."

For dinner, Jameson, 44, says she prepares salmon in the oven with lemon, butter and dill around 5 p.m. and serves it with broccoli or asparagus.

Jameson also noted that she doesn't mix meat and dairy because she eats Kosher, but says her followers should feel welcome to do so.

The blonde bombshell, who welcomed daughter Batel Lu in April 2017, says that when she's hungry, she eats, particularly because she's breastfeeding — but that she makes it a point to avoid keto breads and snacks and focus solely on whole, organic foods.

The "How to Make Love Like a Porn Star" author has shared her weight loss progress for months.

In July, she showed off her then-57-pound weight loss.

In September, Jameson revealed it took 17 months to get to her goal weight of 123 pounds post-baby, then admitted she was dealing with loose skin as a result of shedding so many pounds.

She lost about 80 pounds since her weight loss journey began and works out at home rather than at a gym, but doesn't want her size to define her.

"You are enough. No matter your size," Jameson wrote on Instagram in October. "Weight does not define your beauty ... I felt beautiful at my bigger size. I also felt disappointed and unhealthy. Taking control of your weight helps your confidence and health but it doesn't make you beautiful ... your inner light does that."

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