Keto Diet: Can I Still Eat Carbs And Lose Weight?

The ketogenic diet is a high-fat, low-carbohydrate eating plan that aims to force the body into using fat for fuel instead of carbohydrates. This reduction in carbohydrates puts the body into a metabolic state called ketosis, which can lead to weight loss and improved health. While the keto diet has been shown to have many benefits, it is not suitable for everyone and should be approached with caution.

The keto diet involves drastically reducing carbohydrate intake and replacing it with fat. This means cutting out foods such as bread, rice, pasta, fruit, and starchy vegetables. Instead, those on the keto diet focus on eating meat, fish, eggs, nuts, seeds, and healthy oils.

There are several versions of the keto diet, but the standard ketogenic diet (SKD) is the most researched and recommended. This typically contains 70% fat, 20% protein, and only 10% carbs.

To stay in ketosis, a person should consume up to 50 grams of carbohydrates per day. However, this number may vary depending on the individual, and some people may need to go under 20 grams of carbs per day to reach ketosis.

While the keto diet can be an effective way to lose weight and improve health, it is not without its risks. It is high in saturated fat, which has been linked to heart disease. It may also lead to nutrient deficiencies, liver and kidney problems, constipation, and fuzzy thinking.

Therefore, it is important to consult a doctor and a registered dietitian before starting the keto diet to ensure it is safe and suitable for you.

How many carbs can I eat and stay in ketosis?

The keto diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing carb intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, which is when the body starts burning fat for energy instead of carbs.

To stay in ketosis, a person should consume up to 50 grams of carbs per day, though some sources suggest that a more stringent limit of 20 grams of carbs per day is ideal. The fewer carbs you eat, the more effective the diet is for reaching ketosis, losing weight, or improving type 2 diabetes.

The standard keto diet consists of 70% fat, 20% protein, and 10% carbs. However, there are several variations of the keto diet, including the cyclical keto diet, which involves five low-carb days followed by two high-carb days, and the targeted keto diet, which allows for more carbs around high-intensity workouts.

To calculate net carbs, subtract the amount of fibre from the total number of carbs. If the food is processed, subtract half of the sugar alcohol content as well.

• Meat, such as beef, pork, and lamb
• Poultry, such as chicken and turkey
• Fish, such as salmon, tuna, and trout
• Eggs
• Cheese
• Dark green vegetables, such as broccoli
• Nuts and seeds
• Olive oil and coconut oil
• Avocados
• Unsweetened coffee and tea
• Dark chocolate and cocoa powder

What foods can I eat on the keto diet?

The ketogenic (keto) diet is a low-carb, high-fat, moderate-protein diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your body uses fat for fuel instead of carbs.

There are several versions of the keto diet, but the standard ketogenic diet (SKD) is the most researched and most recommended. It typically contains 70% fat, 20% protein, and only 10% carbs.

• Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
• Fatty fish: salmon, trout, tuna, and mackerel
• Eggs: pastured or omega-3 whole eggs
• Butter and cream: grass-fed butter and heavy cream
• Cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
• Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: extra virgin olive oil and avocado oil
• Avocados: whole avocados or freshly made guacamole
• Low-carb veggies: green veggies, tomatoes, onions, peppers, etc.

It's important to base your diet mostly on whole, single-ingredient foods.

Tips for eating out on the keto diet:

Most restaurants offer meat- or fish-based dishes. Order one of these and replace any high-carb food with extra vegetables. Egg-based meals, bun-less burgers, and Mexican food are also good options. For dessert, ask for a mixed cheese board or berries with cream.

What foods should I avoid on the keto diet?

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. On a keto diet, you cut back on carbohydrates, putting your body into a metabolic state called ketosis, where it burns fat for fuel instead of carbs.

• Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, and candy.
• Grains or starches: Wheat-based products, rice, pasta, and cereal.
• Fruit: All fruit except small portions of berries like strawberries.
• Beans or legumes: Peas, kidney beans, lentils, and chickpeas.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, and parsnips.
• Low-fat or diet products: Low-fat mayonnaise, salad dressings, and condiments.
• Some condiments or sauces: Barbecue sauce, honey mustard, teriyaki sauce, and ketchup.
• Unhealthy fats: Processed vegetable oils and mayonnaise.
• Alcohol: Beer, wine, liquor, and mixed drinks.
• Sugar-free diet foods: Sugar-free candies, syrups, puddings, sweeteners, and desserts.
• Starchy vegetables and high-sugar fruits: Corn, potatoes, sweet potatoes, beets, bananas, raisins, dates, mangoes, and pears.
• Fruit drinks and juices: Even 100% fruit juice contains high amounts of fast-digesting carbs that spike your blood sugar.
• Honey, syrup, and sugar in any form.
• Chips, crackers, and other processed, grain-based snack foods.
• Gluten-free baked goods: Many gluten-free breads and muffins are as high in carbohydrates as traditional baked goods.

It's important to note that the keto diet is very restrictive, and it's always recommended to consult a doctor or dietitian before making any significant changes to your diet.

What are the benefits of the keto diet?

The keto diet is a low-carb, high-fat diet that offers many health benefits. Here are some of the advantages of following a keto diet:

Weight Loss

A keto diet is an effective way to lose weight and lower the risk of certain diseases. Research shows that a keto diet may be as effective for weight loss as a low-fat diet. The diet is so filling that weight loss can be achieved without counting calories or tracking food intake.

Improved Insulin Sensitivity

The keto diet can help improve insulin sensitivity and cause fat loss, leading to significant health benefits for people with type 2 diabetes or prediabetes.

Lowered Blood Sugar and Insulin Levels

Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with increased ketones, has positive health effects.

Improved Risk Factors for Heart Disease

The keto diet can help improve risk factors for heart disease, including body fat, HDL ("good") cholesterol levels, blood pressure, and blood sugar.

Other Potential Benefits

The keto diet has been shown to have benefits for a wide range of health conditions, including cancer, Alzheimer's disease, epilepsy, Parkinson's disease, and polycystic ovary syndrome.

While the keto diet offers these benefits, it is important to note that it may also have some negative effects if followed for an extended period. It is always recommended to consult a doctor or dietitian before starting any new diet, especially one as restrictive as the keto diet.

What are the risks of the keto diet?

The keto diet is generally considered safe, but there are some risks and side effects associated with it. Firstly, it is high in saturated fat, which is linked to heart disease. The keto diet is associated with an increase in "bad" LDL cholesterol, which also increases the risk of heart disease.

Secondly, the keto diet may lead to nutrient deficiencies, as it restricts fruits, vegetables, grains, and legumes, which are good sources of vitamins and minerals. This can include deficiencies in selenium, magnesium, phosphorus, and vitamins B and C.

Thirdly, the keto diet could worsen existing liver conditions due to the high amount of fat that needs to be metabolized. It may also overload the kidneys, which help metabolize protein.

Additionally, the keto diet is low in fibrous foods, which can lead to constipation. It may also cause fuzzy thinking and mood swings, as the brain functions best when it uses sugar from healthy carbohydrates as its energy source.

Other potential side effects of the keto diet include the "keto flu," which may include symptoms such as diarrhea, constipation, vomiting, poor energy, digestive discomfort, and decreased exercise performance.

Furthermore, the keto diet may not be sustainable in the long term, and people often gain weight back when they resume a normal diet. It is also very restrictive, and it can be challenging to meet nutritional needs while following this diet.

Lastly, the long-term health consequences of the keto diet are not well understood, and more research is needed to determine its safety.

Frequently asked questions