Kickstarting Weight Loss: Is Keto The Answer?

The keto diet is a low-carb, high-fat, and moderate-protein diet that can help with weight loss. The diet forces the body to use fat as its main source of energy instead of glucose. This process is called ketosis, where the liver breaks down stored fat into molecules called ketones.

To reach ketosis, one must limit their daily carbohydrate intake to fewer than 20 to 50 grams, depending on body size. This process is highly individualized, and some may need a more restricted diet to produce enough ketones. It usually takes two to four days to reach ketosis, but it can take longer for some people.

There are several ways to help jump-start ketosis. Firstly, it is important to master your macronutrients and ensure your daily calories come from protein, fat, and a limited number of carbohydrates. Secondly, balancing your blood sugar is crucial. Monitoring your fasting and post-prandial blood sugar can help you understand how your body responds to different meals. Thirdly, staying hydrated and keeping an eye on your weight and body composition is essential, as the keto diet can lead to a loss of body fluid in the initial weeks. Fourthly, testing your ketone levels through blood, breath, or urine tests can confirm that your body has entered ketosis. Finally, tracking your bloodwork and lab tests can help ensure your body is trending in the right direction.

While the keto diet can be an effective way to jump-start weight loss, it is important to note that it may be challenging to maintain in the long term. Additionally, it is always recommended to consult with a healthcare professional before making any significant dietary changes.

Ketosis and how it works

Ketosis is a metabolic state that occurs when your body burns fat for energy instead of glucose. Ketosis is a process that occurs when your body uses fat as its main fuel source. Typically, your body uses blood sugar (glucose) as its key energy source, which is derived from eating carbohydrates such as starches and sugars. Your body breaks down the carbohydrates into glucose and then uses it as fuel. Your liver stores the rest and releases it as needed.

When your body doesn't have enough carbohydrates to burn for energy, it burns fat instead and makes ketones, which it can use for fuel. Ketones are by-products of fat breakdown by the liver that can also be used as a main form of energy. The ketones, or ketone bodies, become your body and brain's main source of energy.

Ketosis can be achieved by following a low-carb, high-protein diet, sometimes called a keto diet. The standard keto diet consists of 70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates. The keto diet is beneficial for weight loss, as it helps you feel less hungry, which may lead to eating less food. It can also help you lose belly fat while maintaining lean mass.

Ketosis can also be helpful for managing type 2 diabetes and neurological disorders, among other conditions. Research has shown that the keto diet may lower your risk of developing cardiovascular disease by improving your HDL ("good") cholesterol levels and lowering your triglycerides.

To achieve ketosis, it is important to minimize your carbohydrate consumption. Your cells typically use glucose (sugar) as their main source of fuel, but they can also use other sources such as fatty acids and ketones. When your carb intake is very low, your glycogen stores are reduced, and your body starts burning fat instead. As your body breaks down fat, it produces ketones, and your liver ramps up ketone production to ensure it can provide enough energy for your brain.

In addition to reducing carbohydrate intake, increasing your physical activity, consuming healthy fats, and trying a short fast or fat fast can help you enter ketosis. It is important to note that getting into a state of ketosis can take some work and planning, and it is recommended to consult a qualified health professional before making any major dietary changes.

Foods to eat on a keto diet

A keto diet is a very low-carb, high-fat, moderate-protein diet. The diet typically limits carbs to 20-50 grams per day. Here are some foods that are suitable for a keto diet:

Seafood

Salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity. Shellfish such as shrimp and crab are also keto-friendly, but oysters and octopus are not, as they contain carbs.

Meat and Poultry

Meat and poultry are staple foods on the keto diet. They contain no carbs and are rich in B vitamins and minerals. It is best to choose grass-fed meat, as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.

Eggs

Eggs are an extremely healthy protein source. Each large egg contains less than 1 gram of carbs and about 6 grams of protein. They also contain antioxidants such as lutein and zeaxanthin, which protect eye health.

Dairy and Dairy Alternatives

Cheese, plain Greek yogurt, cottage cheese, cream, and half-and-half are suitable for the keto diet. They are low in carbs and high in fat. However, it is best to consume these foods in moderation, as they are high in saturated fat.

Unsweetened Plant-Based Milk

Unsweetened soy, almond, and coconut milk are keto-friendly. Sweetened options contain too much sugar.

Green Leafy Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Examples include spinach, kale, collard greens, salad greens, and herbs such as oregano and rosemary.

Peppers

Peppers are technically fruits but are treated like vegetables in cooking. They are low in carbs and a rich source of vitamin C.

Summer Squash

Summer squashes, such as yellow squash and zucchini, are very versatile and low in carbs. Zucchini noodles are a popular keto-friendly substitute for pasta or noodles.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs. They also contain fiber and are rich in antioxidants.

Other Non-Starchy Vegetables

Other non-starchy vegetables that are suitable for the keto diet include cauliflower, spaghetti squash, jicama, and turnips.

Other Plant-Based Foods

Nuts, seeds, berries, shirataki noodles, dark chocolate, and cocoa powder are also suitable for the keto diet.

Unsweetened Coffee and Tea

Coffee and tea are healthy, carb-free drinks that can improve alertness and mood. They have also been linked to a reduced risk of diabetes.

Unsweetened Sparkling Water

Unsweetened sparkling water is a keto-friendly alternative to soda. It is refreshingly fizzy and generally free of sugar or sweeteners.

Intermittent fasting

There are several ways to do intermittent fasting, but the most popular one is the 16/8 method, which involves eating only during an eight-hour window and fasting for the remaining 16 hours. Another method is the 5:2 approach, which involves eating normally for five days a week and restricting yourself to one 500-600 calorie meal for the other two days.

However, it is important to note that intermittent fasting is not suitable for everyone. It is not recommended for individuals under 18, pregnant or breastfeeding women, those with type 1 diabetes who take insulin, or those with a history of eating disorders. Additionally, it may be challenging for athletes to fuel their active lifestyles with this approach.

Before starting intermittent fasting, it is essential to consult with a healthcare professional to ensure it is right for you. It is also crucial to maintain a healthy diet during your eating windows and not overeat.

Tracking ketone levels

Ketone levels can be measured in the blood, breath, or urine. In the blood, a ketone level of 0.5 to 3.0 mmol/L BHB confirms nutritional ketosis. Nutritional ketosis refers to the type of ketosis promoted by a high-fat, low-carb ketogenic diet.

Urine testing is only helpful in the beginning stages of keto-adaptation when your body is still learning how to use the ketones you're creating. During this time, a good portion of the ketones you produce will get filtered out through your urine. This can give you insight into whether or not your body is producing ketones. However, over time, your body will become more adapted, and the number of ketones lost in your urine will decrease. Urine testing can be done through test strips that you dip into the urine. These strips are typically low-cost and a great option for those new to the keto diet.

Breath testing is a valid way to test and is much less invasive than blood testing, but it may be less accurate. There are multiple new products that have been released to track ketone production, some with greater accuracy than others.

Blood testing is the most accurate method and is considered the gold standard of ketone testing. With a blood ketone meter, you use a lancet pen to press onto your fingertip and draw a small blood sample. The blood is then applied to a test strip that monitors blood ketone levels through the meter. However, this testing method can get very expensive over time.

It's important to note that ketone levels aren't everything when it comes to the keto diet. Many people gauge whether or not they're in ketosis based on how their body feels and functions, such as reduced hunger and increased energy. Additionally, the optimal ketone level may depend on individual goals and the level of keto-adaptation.

Potential risks and side effects

The keto diet is associated with several potential risks and side effects that individuals should be aware of before starting this diet. Here are some of the most common ones:

• Keto Flu: At the beginning of the keto diet, individuals may experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation, known as "keto flu." These symptoms are due in part to dehydration and electrolyte imbalances as the body adjusts to ketosis. Most people who experience keto flu feel better within a few weeks, but it's important to monitor these symptoms, stay hydrated, and eat foods rich in electrolytes.
• Kidney Stress: The keto diet may increase the risk of kidney stones and cause other issues for people with chronic kidney disease (CKD). High-fat animal foods like eggs, meat, and cheese are staples of the keto diet, and excessive consumption can lead to more acidic blood and urine, increasing the excretion of calcium in the urine and the risk of kidney stones. Additionally, the keto diet's moderate to high protein content is not recommended for individuals with CKD.
• Digestive Issues and Gut Bacteria Changes: The keto diet's restriction of carbohydrates can make it challenging to meet daily fiber needs, leading to digestive discomfort and constipation. A study in children with epilepsy found that 65% reported constipation as a side effect. The keto diet may also negatively affect gut bacteria, as fiber feeds beneficial gut bacteria, and a lack of fiber can reduce gut health and immunity.
• Nutrient Deficiencies: The keto diet restricts several nutrient-dense foods, including fruits, whole grains, and legumes, and may not provide sufficient amounts of vitamins and minerals like calcium, vitamin D, magnesium, and phosphorus. Over time, this can lead to nutrient deficiencies.
• Low Blood Sugar: While the keto diet has been shown to help manage blood sugar levels in people with diabetes, it may also increase the risk of dangerously low blood sugar (hypoglycemia) in individuals with type 1 diabetes and potentially those with type 2 diabetes taking insulin. Hypoglycemia is a serious condition that can lead to coma and death if not treated promptly.
• Bone Health: The keto diet has been linked to impaired bone health and decreased bone mineral density in several studies. This may lead to an increased risk of bone fractures over time.
• Chronic Diseases and Early Death: There is ongoing debate about the long-term effects of the keto diet on the risk of chronic illnesses like heart disease and cancer. Some evidence suggests that keto diets high in animal fats may lead to poor health outcomes, while diets emphasizing vegetable sources of fats and proteins offer more benefits. Long-term observational studies have linked animal-based low-carb diets to higher rates of death from heart disease, cancer, and all causes.
• Other Potential Risks: Other potential side effects of the keto diet include "keto breath," upset stomach, and fatigue. Individuals with pre-existing health conditions, especially diabetes, kidney disease, heart or bone ailments, should consult their healthcare provider before starting the keto diet to assess their individual risks.

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