Keto Weight Loss: Fact Or Fiction?

The ketogenic diet, commonly known as the keto diet, is a popular choice for people looking to lose weight. The diet is high in fat and protein and low in carbohydrates, forcing the body to use fat instead of glucose for energy. While some people have achieved significant weight loss on the keto diet, there are several factors that determine its effectiveness. Firstly, achieving ketosis, a metabolic state where the body burns fat for energy, is crucial. This requires a drastic reduction in carbohydrate intake, typically to 20-50 grams per day. Secondly, calorie intake remains essential even on keto, and consuming too many calories can hinder weight loss. Additionally, underlying health conditions, stress, sleep quality, and physical activity levels can impact weight loss results. While keto can lead to rapid initial weight loss, it may be challenging to maintain, and individual results may vary.

Achieving ketosis

• Reduce your carbohydrate intake: This is the most important factor in entering ketosis. By reducing carbs, you force your body to use fat as its primary energy source.
• Increase physical activity: The more energy you use, the more fuel your body needs. Exercise helps deplete your body's glycogen stores, which encourages the body to turn to fat as fuel.
• Fast for short periods: Intermittent fasting can help you reach ketosis. It involves going without eating for several hours or a more extended period of 24-48 hours, under medical supervision.
• Increase healthy fat intake: Most people replace lost carbohydrates with an increase in healthy fats like avocados, avocado oil, and fatty fish like salmon. However, limit saturated and trans fats from fried foods.
• Test ketone levels: You can measure ketone levels in your breath, urine, and blood. Testing can help you track your progress and make any necessary dietary adjustments.
• Check protein intake: While recommended amounts vary, a standard recommendation is to consume about 1 gram of protein per pound of body weight per day. Some believe a lower protein intake is necessary for ketosis.
• Consume more MCT oil: Medium-chain triglycerides (MCTs) can help you reach ketosis, even when eating less fat and more protein and carbs. MCT oil is made from coconut oil, which contains around 50% lauric acid—a type of fat that produces a more sustained level of ketosis.

It's important to note that achieving ketosis can take time, and it may take longer for some people than others. It usually takes a few days to a week or more to enter ketosis. Additionally, remaining in ketosis for prolonged periods may have adverse effects, so it's important to consult a healthcare professional before starting any new diet.

Eating too much protein

Protein is an essential macronutrient with a wide range of important functions in the body, including supporting muscle growth and repair, healthy bones and joints, and immune function. However, there is a common misconception that eating too much protein on a keto diet can be detrimental to weight loss efforts. This belief stems from the idea that excess protein can be converted into sugar in the bloodstream through a process called gluconeogenesis (GNG), which in turn could kick someone out of ketosis.

The truth is that GNG is a normal and necessary metabolic process that occurs regardless of protein intake. In fact, studies suggest that extra protein does not lead to an increase in GNG production. GNG is an extremely stable process, and it's challenging to increase it even with extra protein. Instead, it ensures the body has enough glucose to survive, especially for certain cells that can only use glucose for energy, such as red blood cells and some parts of the brain.

While it is important to monitor protein intake on keto, the main macronutrient to keep in check is carbohydrates. Eating too much protein will not affect ketone levels or knock someone out of ketosis. In fact, eating adequate amounts of protein is beneficial for weight loss on keto. Here's why:

• Protein is more satiating than fat, helping people feel fuller for longer and reducing the tendency to overeat.
• Protein is very nutrient-dense, providing essential amino acids that support various bodily functions.
• The body needs to use more energy (calories) to burn protein compared to burning fat, making protein a more efficient fuel source.
• A protein deficiency can lead to worsened workout performance, neuron atrophy, a weaker immune system, and an increased risk of diseases.

To ensure optimal results on a keto diet, it is recommended to calculate your ideal protein intake based on factors such as activity level, body composition, and individual health considerations. Online keto calculators can be helpful in determining these personalised protein recommendations.

Eating too many acceptable carbs

On the keto diet, several types of carbohydrates are acceptable, including nuts and dairy. These foods are typically high-fat, nutrient-dense foods that make a great addition to a keto diet. However, they also contain carbohydrates. Eating too many of these foods will keep a person from achieving and maintaining ketosis.

Sugar alcohols are typically a good option for people following the keto diet. They provide sweetness without increasing net carbs in the body. However, not all sugar alcohols are alike. For example, although maltitol is technically a low glycemic index (GI) sugar, it can still affect a person's blood sugar levels. Consuming too much maltitol may prevent a person from entering ketosis.

To reach the state of ketosis, a metabolic state in which your body burns fat for energy instead of glucose, carbohydrate intake must be drastically reduced. Only around 5% to 10% of your total calories should come from carbs. This is in stark contrast to the standard dietary recommendation that 45-65% of calories come from carbs.

To help reach your intake goals, consider tracking your macronutrients through an app like MyFitnessPal. This can help you learn how many servings of carbs you're allowed to have in a day depending on your calorie needs.

To calculate your net carbs, subtract fibre, sugar alcohols, and other nondigestible carbs from the total amount. These are the carbs to watch on a ketogenic diet.

If you want to get into ketosis and reap the full metabolic benefits of low-carb diets, going under 50 grams of carbs per day may be necessary.

Not counting calories

One of the primary appeals of the keto diet is the ability to lose weight without counting calories. This is because the keto diet is designed to change the body's preferred energy source from glucose to ketones, which are produced when the body burns fat for fuel. By reducing carbohydrate intake to a minimum, the body is forced into a state of ketosis, which can lead to weight loss.

When in ketosis, the body becomes a fat-burning machine, using up its own fat stores for energy. This can result in a reduced appetite and increased satiety, making it easier to eat fewer calories without feeling hungry. For this reason, many people find they can lose weight on the keto diet without the need to count calories.

However, it is important to note that this does not mean calorie intake is irrelevant. While calorie counting may not be necessary, excessive calorie intake, even while in ketosis, can still hinder weight loss. Therefore, it is recommended to focus on eating until satisfied, rather than full, and to be mindful of portion sizes, especially when it comes to high-calorie foods like nuts, cheese, and fatty meats.

Additionally, the keto diet's restriction on carbohydrates naturally limits calorie intake to a certain extent. Carbohydrates are typically found in calorie-dense foods, so by eliminating or reducing these, overall calorie intake is likely to decrease. This makes it easier to maintain a calorie deficit, which is crucial for weight loss, without having to resort to strict calorie counting.

In summary, while calorie counting is not required on the keto diet, it is still important to be aware of calorie intake and adjust portion sizes accordingly, especially when consuming high-calorie keto-friendly foods. The keto diet's restriction on carbohydrates inherently assists in lowering calorie intake, and the state of ketosis can naturally suppress appetite and enhance satiety, making it easier to consume fewer calories without feeling deprived. As such, many individuals find they can successfully lose weight on the keto diet without the burden of calorie counting.

Constant snacking

The keto diet is a low-carb, high-fat, and moderate-protein diet that promotes weight loss and improves health. However, the high-calorie nature of keto-friendly foods means that constant snacking can easily lead to consuming more calories than you burn. This caloric surplus will result in weight gain rather than weight loss.

To avoid this pitfall, it is essential to choose lower-calorie options for snacks, especially if you are snacking more than once a day. Non-starchy vegetables, such as celery sticks and cherry tomatoes, or proteins like hard-boiled eggs, are excellent choices. These foods provide a feeling of fullness without the extra calories. Additionally, increasing your physical activity can help create the calorie deficit needed for weight loss.

It is worth noting that some keto-friendly foods, such as nuts, nut butter, cheese, and jerky, are healthy in moderation but can contribute to a caloric surplus if consumed in excess. Therefore, portion control and mindful snacking are crucial to achieving your weight loss goals while on the keto diet.

Frequently asked questions