Keto For Weight Loss: Partial Or All The Way?

The ketogenic, or keto, diet is a low-carb, high-fat, and moderate-protein diet that has gained popularity for its potential weight-loss benefits. While a true ketogenic diet requires limiting daily carbohydrate intake to fewer than 20 to 50 grams, some people may opt for a partial or lazy keto diet, which is less restrictive and may be easier to follow. So, can you lose weight with a partial keto diet? The answer is yes, but there are some important considerations.

Limiting carbs to 30-50 grams daily

Limiting your daily carb intake to 30-50 grams is a key feature of the keto diet. This is a very low amount of carbohydrates, and it is important to note that the keto diet is restrictive and challenging to maintain.

To put this into context, a medium-sized banana contains about 27 grams of carbs. On a keto diet, you would need to cut out most bread, beans, legumes, and some fruits and vegetables. The remaining carbs should come from vegetables and small amounts of berries.

The keto diet is designed to force your body to use a different type of fuel. By drastically reducing carbohydrate intake, the body is forced to burn stored fat for energy instead of glucose. This process is called ketosis, and it typically takes two to four days to reach this state.

It is important to note that the keto diet is not just about limiting carbs. It is also important to increase your fat intake to compensate for the reduction in carbs. This can include fatty cuts of meat, olive oil, avocados, and nuts.

However, it is crucial not to overdo it, as many keto-friendly foods are high in calories. Portion control and physical activity are important components of the keto diet, as with any weight loss plan.

While the keto diet can lead to faster weight loss in the short term, it may be difficult to maintain weight loss over time. It is always recommended to consult a healthcare professional before starting any new diet.

Eating nutritious, whole foods

Firstly, it is important to eat a variety of whole foods. This includes animal proteins, dairy, vegetables, other plant-based foods, and fats and oils. Animal proteins such as fish, shellfish, meat, and poultry are all good sources of protein and B vitamins. Fish, in particular, is rich in omega-3 fats, which have been linked to lower insulin levels and increased insulin sensitivity in overweight individuals. Meat and poultry are also good sources of high-quality protein, which may help preserve muscle mass. Eggs are another healthy and nutritious source of protein, with each large egg containing around 6 grams of protein.

In terms of dairy, cheese, plain Greek yogurt, and cottage cheese are all good options. These foods are high in protein and have been shown to decrease appetite and promote feelings of fullness. Cream and half-and-half are also keto-friendly options, as they are very low in carbs and high in fat. Unsweetened plant-based milk, such as soy, almond, or coconut milk, is another good choice.

When it comes to vegetables, green leafy vegetables such as spinach, kale, and collard greens are excellent options, as they are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Other non-starchy vegetables such as summer squashes, peppers, avocados, and olives are also keto-friendly and packed with nutrients.

Nuts and seeds are also healthy additions to a keto diet, as they are high in fat and low in carbs. Berries, particularly raspberries and strawberries, are the only fruits that are truly keto-friendly due to their low carb content.

Finally, other plant-based foods such as shirataki noodles, dark chocolate, and cocoa powder can be enjoyed in moderation. Olive oil, butter, and ghee are also good sources of healthy fats.

In summary, eating nutritious, whole foods is essential for losing weight on a keto diet. This includes a variety of animal proteins, dairy, vegetables, and other plant-based foods. By choosing unprocessed, whole foods, you can optimise your nutrient intake and ensure you're getting all the benefits of the keto diet.

Creating a calorie deficit

A calorie deficit is when you burn more calories than you consume. This can be achieved by reducing your calorie intake, increasing your physical activity levels, or a combination of both.

To lose weight, it is recommended to create a calorie deficit of 300-500 calories per day, which should result in a weight loss of about 0.5-1 kilogram (or 1-2 pounds) per week. This can be calculated by first figuring out your Basal Metabolic Rate (BMR), which is the minimum amount of calories your body needs to perform basic functions, and then using a formula that takes into account your activity levels to determine your total daily calorie needs.

• Reduce your calorie intake: Focus on consuming nutrient-rich, low-calorie foods such as fruits, vegetables, lean proteins, low-fat or fat-free dairy, and healthy fats like olive oil. Avoid sugary drinks, trans fats, and highly processed foods, as these can be high in calories and lead to weight gain.
• Increase your physical activity: Incorporate more movement into your daily routine. This can include activities such as taking the stairs instead of the elevator, or following a workout schedule of 3-4 days a week. Aim for at least 150 minutes of moderate-intensity exercise or 75-150 minutes of vigorous-intensity exercise weekly.
• Calculate your calorie needs: Determine your daily calorie needs by using a manual calculation or an online calculator. This will help you understand how much you need to adjust your diet or exercise routine to create a calorie deficit.
• Make healthy food swaps: Opt for healthy alternatives to everyday foods and drinks. For example, instead of store-bought coffee creamer, you can make your own, or choose homemade meals instead of processed foods.
• Drink more water: Increasing your water intake can help you stay hydrated and may also reduce your calorie consumption if you're replacing sugary drinks or alcohol.
• Eat more fibre: Fibre-rich foods can help you feel fuller for longer, reducing the temptation to snack on high-calorie foods.

Addressing underlying health issues

While the keto diet can be an effective way to lose weight, it is not a one-size-fits-all solution. If you are experiencing difficulty losing weight, it is important to consider any underlying health issues that may be hindering your progress. Here are some possible medical reasons for weight gain or difficulty losing weight:

Hypothyroidism

Hypothyroidism is a condition where the thyroid gland is underactive, leading to a slower metabolism and difficulty burning stored fat. As a result, the body stores more fat than it burns, especially if physical activity levels are low. Symptoms of hypothyroidism include fatigue, stress, night sweats, cold intolerance, and difficulty managing weight.

Polycystic Ovary Syndrome (PCOS)

PCOS is a common hormonal disorder affecting women's fertility, characterised by irregular periods, excess hair, acne, and obesity. It also impacts energy levels, blood sugar levels, and testosterone levels in the blood. The condition negatively affects the efficiency of the thyroid gland, making it challenging to manage or lose weight.

Cushing's Syndrome

Cushing's syndrome occurs when the adrenal glands produce excessive amounts of the hormone cortisol, leading to a buildup of fat, particularly in the face, upper back, and abdomen. Cortisol is often referred to as the "stress hormone," and elevated levels can be caused by chronic stress, anxiety, or grief. This increase in cortisol can lead to increased cravings for salty or sweet foods, weight gain, and decreased testosterone production, resulting in reduced muscle mass.

Insulin Resistance or Hyperinsulinemia

Insulin resistance, also known as Syndrome X, is a condition where the body's cells become resistant to the hormone insulin, which is responsible for regulating blood glucose levels. When this happens, glucose builds up in the blood and is stored as fat. This condition is associated with weight gain and is often linked to other health issues, such as high blood pressure, cardiovascular disease, and an increased risk of developing diabetes.

Depression

Depression can sometimes lead to weight gain as individuals may turn to emotional eating to cope with their emotional distress. Additionally, certain medications used to treat depression, such as antidepressants, may also contribute to weight gain or hinder weight loss efforts.

If you suspect that any of these conditions may be affecting your weight loss journey, it is important to consult your healthcare provider. They can help diagnose and address any underlying medical issues, and provide guidance on managing your weight in a safe and effective manner. Remember, everyone's journey is unique, and it's important to focus on overall health and well-being rather than solely on the number on the scale.

Managing stress and sleep

Stress and sleep are two critical components that can make or break your weight loss journey. Here are some tips to manage them while on a keto diet:

Managing Stress

• Exercise: Incorporating physical activity into your lifestyle is vital when trying to lose weight. Exercise has been shown to lower your risk of chronic conditions like heart disease, diabetes, depression, anxiety, and obesity. It also helps in building muscle, which boosts your metabolism. Aim for at least three to four days a week of exercise.
• Relaxation Techniques: Find activities that help you relax and unwind, such as reading, listening to music, stretching, taking a shower, or practising muscle relaxation exercises. These activities can help lower your heart rate, reduce tension in your body, and calm your mind.
• Gut Health: The keto diet may influence your gut microbiome, which in turn affects your behaviour and stress response. Focus on consuming healthy carbohydrates and omega-3 fatty acids to support your gut health.
• Consult a Professional: If you feel overwhelmed by stress, consider consulting a qualified mental health professional. They can provide guidance and support tailored to your needs.

Getting Adequate Sleep

• Avoid Keto Insomnia: "Keto insomnia" is a term used to describe sleep disturbances that some people experience on the keto diet due to its low-carb nature. To prevent this, ensure you're consuming enough carbohydrates and consider adding a fibre supplement. Include healthy, plant-based fats and fibre-rich, non-starchy carbohydrates to meet your nutritional needs.
• Sleep Hygiene: Practise good sleep habits by maintaining a consistent sleep schedule and creating a quiet, dark, and relaxing bedroom environment. Remove electronic devices from your bedroom, and avoid large meals, caffeine, and alcohol close to bedtime.
• Stay Hydrated: Dehydration can lead to sleep issues and shorter overall sleep times. Drink plenty of water, especially if you're on a restrictive keto diet, as dehydration can be a side effect.
• Exercise and Relaxation: Regular physical activity and relaxation techniques can also improve your sleep quality. Try activities like yoga or meditation, which can help reduce stress and improve sleep.

Frequently asked questions