Eating tasty food doesn’t need to be limited when you are on a Keto diet. In fact, one of the yummiest ways to lose weight is by order of a monster batch of traditional Buffalo Wild Wings Keto friendly meal. Poultry such as chicken wings can be a great high-fat, low-carb meal option for those who are strictly following Keto.
A Rundown on the Keto Diet
Keto is a high-fat, moderate protein, and very low carbohydrate diet (1). It drastically reduces the intake of carbohydrates such as bread, rice, oats, and replacing them with good natural fat sources such as avocado, chia seeds, nuts, cheese, coconut oil, eggs, good quality red meat, poultry, and seafood.
The goal of a strict Ketogenic diet is to force the body to go on ketosis. It is a physiological mechanism, a natural state of the body that helps it survive when food intake is low. During this stage, ketones are produced, forcing the body to go on a metabolic state, and gets its calories from proteins and fats instead of carbohydrates. Ketones are produced in the liver.
RELATED: KetoLogic Review: The Supreme Guide
Benefits of Ketogenic Diet
The Keto diet has been mostly embraced for its success in fast and extreme weight loss goals. Studies show that those who are on a Keto diet lose more weight within 3 to 6 months compared to those who follow a more balanced diet.
But more than this, studies have found that it also helps resolve some health issues, including polycystic ovary syndrome in women (2) and epilepsy in children (3). It is also very helpful in controlling blood sugar levels, and those who have diabetes and have endocrine issues can benefit a lot. Reported benefits also include beneficial effects on neurological problems, Alzheimer’s disease, and certain cancers. There are many studies online showing positive results on health for those who have tried to do a strict Keto diet even for just several months.
Poultry Consumption in Keto
Chicken contains no carbohydrates and is very high in protein.
Chicken wings, in particular, is very high in natural fat content and low in carbs, that’s why it is ideal for those who are undergoing a Keto diet.
The fat content in poultry is not as high as those in pork and meat; thus, it is probably safer to consume for those who have cardiovascular issues. Nine pieces of chicken wings are only 360 calories, has zero carbs and sugar, and only 20g of fat/44g.
Ordering Your Buffalo Wild Wings Keto
When ordering, skip the chicken tenders because it contains breading, which is restricted for Keto. Instead, choose traditional wings with the bones.
The sauce and seasonings won’t jack up your calorie and carb content either. The dry seasoning only has 1 gram of carbs and five calories. The parmesan garlic or spicy garlic sauce only adds 2 to 3 grams of carbs.
They say chicken wings are best paired with beer, but if on a strict Keto diet, this may not be recommended. A high-fat diet plus alcohol may affect ketone metabolism (4).
Keto Diet and Weight Loss
One of the biggest issues concerning Keto is the fear of consuming more fats, particularly for patients suffering from severe obesity because of the high risk of cardiovascular complications. But according to a study, a low carbohydrate ketogenic diet can help control hunger and help improve fat oxidative metabolism (5) for obese patients.
Another study indicates that the body’s response to diets depends on one’s glucose metabolism. For instance, individuals with normal glycemic index tend to lose weight faster on a low-fat, high carbohydrate diet. On the other hand, those who are pre-diabetic a considerable reduction in carbohydrate and higher consumption of good fat is pivotal in controlling their weight and glycemic status (6).
It is also important to note that there are different types of Ketogenic diets, so it is best to consult with a health expert who is the best type to comply with. Here are the four types of Keto diets::
- Standard Ketogenic Diet – low carb, moderate protein, high fat
- Cyclical Ketogenic Diet – periods of high carb in between keto cycles
- Targeted Ketogenic Diet – permits additional carbo in periods of intensive workout
- High-protein Ketogenic Diet – follows a ratio of 60% fat, 35% protein and 5% carbs
Long-Term Compliance on Keto
In the first two to three weeks of doing Keto, there needs to be rigorous compliance with the food intake and proper monitoring of body responses such as fluctuations in glycemic index and blood pressure. The first few weeks prepares the body for starvation from the usual intake of carbohydrates as it starts to produce ketones and get its calories from protein.
However, many find it hard to make Keto a long-term diet plan because of its stringent food intake requirements. And health experts do not recommend doing it for a long time either. It takes a minimum of 2-3 weeks for the body to achieve physiological ketosis and a maximum of 6-12 months to maintain its results (7).
A ketogenic diet can show dramatic weight loss and health improvements in the short term, but it can also increase morbidity and mortality when continued for a long time. One must be aware of the balance of nutrients, and essentially, the best diet is still a representation of all the major food groups on the plate (8).
One of the biggest problems for those on a strict Keto diet is finding the right food to eat, especially when dining out. The Buffalo Wild Wings Keto serves as one of the best meal options for those on a strict Keto diet because of its high natural fat and extremely low-carb content. But as health experts suggest, moderation is still the key. Just because it tastes deliciously good and Keto-friendly, it’s not an excuse to binge. Go easy on the Buffalo wild wings and always keep balanced health in mind.