Keto Diet: Does Six Weeks Of Ketosis Work?

The ketogenic diet is a high-fat, low-carb diet that has been associated with benefits such as weight loss, improved metabolic health, and reduced migraines. While it has been touted as a successful weight loss strategy, there are some challenges and side effects associated with the keto diet, including the keto flu, which can cause dizziness, fatigue, and nausea. The diet is also restrictive and can be challenging to maintain, with some people choosing to follow it for only a few weeks before returning to their previous eating habits.

What to eat on a keto diet

A keto diet is a high-fat, low-carb, and moderate-protein diet. The diet typically limits carbs to 20-50 grams per day. Here is a list of foods that can be eaten on a keto diet:

Animal Proteins

Fish and shellfish are keto-friendly and very low in carbs. Salmon, sardines, mackerel, and other fatty fish are rich in B vitamins, potassium, and selenium. They are also high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity.

Meat and poultry are staple foods on the keto diet. They contain no carbs and are rich in B vitamins and minerals. They are also a great source of high-quality protein, which may help preserve muscle mass.

Eggs are an extremely healthy protein source on the keto diet. Each large egg contains less than 1 gram of carbs and about 6 grams of protein. They can be used to make several keto-friendly dishes, such as omelets and frittatas.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet, as most types are very low in carbs and high in fat. Cheese is also high in protein and calcium.

Plain Greek yogurt and cottage cheese are nutritious, high-protein foods. While they contain some carbs, they can be eaten in moderation on keto. They have been shown to help decrease appetite and promote feelings of fullness.

Cream and half-and-half are very low in carbs and high in fat, making them ideal for keto.

Unsweetened plant-based milk, such as soy, almond, and coconut milk, are keto-friendly as well.

Green Leafy Vegetables

Green leafy veggies are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Examples include spinach, kale, collard greens, salad greens, and cooking greens.

Peppers

Peppers are appropriate for the keto diet and are a rich source of vitamin C. Examples include small hot peppers, jalapeños, bell peppers, and poblanos.

Summer Squashes

Summer squashes, such as yellow squash and zucchini, are extremely versatile and low in carbs. Zucchini, in particular, is popular on keto and can be used as a 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 good for heart health.

Other Non-Starchy Vegetables

Other non-starchy, low-carb veggies that are suitable for the keto diet include cauliflower, spaghetti squash, jicama, turnips, bok choy, mustard greens, Swiss chard, cabbage, and olives.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fiber and may help reduce the risk of heart disease, certain cancers, and depression. Examples of nuts that are good for keto include almonds, macadamia nuts, pecans, and walnuts.

Berries are low in carbs and high in fiber, making them a good fit for the keto diet. Examples include raspberries, strawberries, blackberries, and blueberries.

Dark chocolate and cocoa are delicious sources of antioxidants and may reduce the risk of heart disease. However, it is important to choose dark chocolate that contains a minimum of 70% cocoa solids and eat it in moderation.

Unsweetened Coffee and Tea

Coffee and tea are healthy, carb-free drinks that may help reduce the risk of diabetes. They also contain caffeine, which can increase metabolism and improve physical performance and alertness.

Unsweetened Sparkling Water

Unsweetened sparkling water is a great keto-friendly alternative to soda. These beverages are refreshingly fizzy and generally free of sugar or sweeteners, making them a good choice for the keto diet.

What not to eat on a keto diet

The keto diet is a high-fat, low-carb, moderate-protein diet. The aim is to reach a metabolic state called ketosis, where the body burns fat instead of carbohydrates for energy.

• Refined carbs such as white bread, pasta, rice, pastries, tortillas, and other baked goods.
• Beer, liqueurs, and mixed drinks.
• Honey, agave syrup, and maple syrup.
• Fruit juice, including fresh fruit juices.
• Soft drinks, including diet soda.
• Condiments such as ketchup, barbecue sauce, and sweet chilli sauce.
• Glazed or honey-baked ham.
• Light or low-fat margarine.
• Dried fruit or trail mix.
• Low-fat diet foods, including low-fat yoghurt, mayonnaise, salad dressings, peanut butter, and skimmed milk.
• Starchy vegetables such as potatoes, sweet potatoes, peas, corn, and carrots.
• Sweetened yoghurt or dairy products.
• High-carb fruits such as mangoes, bananas, grapes, and raisins.
• Beans and other legumes.
• Quinoa and other grains.
• Milk chocolate and white chocolate.
• Cow's milk.
• Butternut squash.

Some of these foods can be consumed in small amounts or substituted with keto-friendly alternatives. For example, berries can be consumed in moderation, and mashed or riced cauliflower can be used as a substitute for potatoes.

The keto diet and weight loss

The keto diet is a high-fat, low-carb diet that has been gaining popularity in recent years. The basic principle behind the keto diet is that by drastically reducing carbohydrate intake and increasing fat intake, the body is forced to burn fat for energy instead of carbohydrates. This process is known as ketosis, and it can lead to weight loss and improved metabolic health.

On a keto diet, meals typically contain less than 20 grams of net carbs (total carbs minus fibre) per day. This usually includes a generous portion of protein, such as meat, fish, eggs, or tofu; one or more servings of keto vegetables, such as leafy greens, cauliflower, and green beans; and healthy fats like olive oil or butter.

The idea is that by limiting carbs, the body goes into a state of ketosis, where it burns fat for energy instead of glucose from carbohydrates. This can lead to increased fat burning and potential benefits like healthy weight loss and improved metabolic health.

There is scientific evidence that keto diets can be effective for weight loss. Numerous studies have shown that keto diets can lead to greater fat loss compared to low-fat diets. In one study, participants on a keto diet lost an average of 500-1000 grams per week over a period of four weeks. Another study found that a keto diet reduced abdominal and intermuscular fat and increased insulin sensitivity in adults at risk of type 2 diabetes.

However, it's important to note that the long-term effectiveness of keto diets is still unclear. Some studies suggest that the benefits of keto diets may diminish after six months, and there is limited data on the long-term effects of staying in ketosis. Additionally, keto diets may not be suitable for everyone, and it's always recommended to consult with a healthcare professional before starting any new diet.

Sample Keto Meal Plan

• Breakfast: Chorizo Egg Bake with Coffee and Heavy Cream
• Snack: Raw Almonds
• Lunch: Avgolemeno Soup with a Jalapeno Cheddar Muffin
• Snack: Half an Avocado with Lite Salt and Pepper
• Dinner: Tandoori Chicken Thigh with Coconut Spinach and Shredded Cabbage
• Dessert: Chocolate Truffle

Tips for Success

While on a keto diet, it's important to plan meals in advance to ensure that carb intake stays within the recommended range. It's also crucial to stay hydrated and get enough salt, especially during the first week, to minimize symptoms of the "keto flu," which can include dizziness, fatigue, and nausea.

In addition, some people may find it helpful to track their food intake using an app to ensure they are getting the correct macro ratios. It's also important to note that keto diets can be restrictive and may not be suitable for everyone. It's always recommended to consult with a healthcare professional before starting any new diet.

The keto diet and health

The keto diet is a high-fat, low-carb diet that can be beneficial for weight loss and improved metabolic health. On a keto diet, meals typically contain less than 20 grams of net carbs per day, along with a generous portion of protein and fat. While the keto diet can be safe for most people, it is always recommended to consult with a healthcare professional before starting any new diet, especially for those with existing health conditions or those who are pregnant or breastfeeding.

One of the main concerns when starting a keto diet is the potential for side effects, commonly known as the "keto flu." Symptoms can include dizziness, fatigue, nausea, and increased cravings, and usually occur during the initial stage of the diet as the body adjusts to using fat as its primary energy source. To mitigate these side effects, it is important to stay hydrated and ensure adequate electrolyte intake.

The keto diet has been found to have benefits beyond weight loss. Some people have reported improved energy levels and reduced migraines while on the keto diet. Additionally, the keto diet has been used to manage epilepsy and reduce seizures. However, it is important to note that the keto diet may not work for everyone, and individual results may vary.

When following the keto diet, it is essential to plan meals carefully and track food intake to ensure the correct macro ratios are being consumed. This can be done using apps or online tools. It is also recommended to cook double portions for dinner and refrigerate leftovers for the next day's lunch, making it easier to stick to the diet.

While the keto diet can be effective for weight loss and improving certain health conditions, it may not be suitable for everyone. It is important to consult with a healthcare professional and monitor your health markers to determine if the keto diet is right for you.

The keto diet and exercise

The ketogenic diet is a high-fat, low-carb, moderate-protein diet that induces a metabolic state of ketosis, where the body burns fat as a fuel source instead of carbohydrates. While the keto diet is associated with a range of health benefits, including weight loss, boosted energy, and improved blood sugar control, its impact on exercise performance is less clear-cut. Here's what we know about the keto diet and exercise:

High-Intensity Exercise May Be More Challenging

The keto diet may hinder performance during high-intensity workouts, such as strength training, sprinting, and other sports that require short bursts of intense energy. This is because high-intensity exercise is typically fuelled by carbohydrates stored in the muscle cells as muscle glycogen. On the keto diet, the body prioritises burning fat for energy, which is a less efficient process. As a result, athletes may experience reduced power and endurance during high-intensity exercise.

Keto May Boost Fat Burn During Steady-State Aerobic Exercise

On the other hand, the keto diet seems to enhance fat burning during steady-state aerobic exercise, such as distance running or cycling at a moderate pace. A study of elite competitive walkers found that those on a ketogenic diet burned more fat during training compared to walkers on a standard diet. However, despite increased fat burning, the keto group also experienced worse athletic performance and complained of greater exertion during workouts.

Initial Energy Levels May Dip, Then Recover

As the body adapts to burning fat for energy, individuals on the keto diet may initially experience reduced energy levels, especially during exercise. However, over time, energy levels tend to recover, and athletes may even experience higher energy levels during exercise. Nevertheless, high-intensity exercise remains challenging due to the body's reliance on fat as a fuel source.

Calorie Burn May Be Higher on Keto

A study found that overweight adults on a keto diet burned approximately 250 more calories per day compared to those on high-carbohydrate and low-fat diets. This is likely due to the higher calorie density of fat compared to carbohydrates and proteins. However, it's important to remember that a calorie deficit is still necessary for weight loss, regardless of the diet.

Keto May Be Better for Maintaining Than Building Muscle Mass

The keto diet may be better suited for maintaining muscle mass than for building muscle. This is because building muscle requires sufficient protein intake and a caloric surplus, which can be challenging on a keto diet, especially when aiming for weight loss. While it's not impossible to build muscle on keto, it is less efficient compared to other diets.

Burning Fat Doesn't Always Mean Losing Fat

While the keto diet can train the body to use fat as a fuel source, it doesn't guarantee fat loss. To lose weight, you still need to burn more calories than you consume. Additionally, as the keto diet is high in fat, the body may store more fat, even while burning fat for energy.

Frequently asked questions