Keto Weight Loss: Does Best Health Keto Work?

The keto diet is a high-fat, low-carbohydrate eating plan that has gained popularity for its potential weight-loss benefits. The diet aims to force the body to burn fat for energy instead of carbohydrates, which are typically the body's main source of fuel. While the keto diet has been shown to be effective for weight loss in the short term, there are some concerns about its long-term sustainability and potential health risks. In this article, we will explore the evidence for the keto diet's effectiveness in weight loss and discuss some of the potential drawbacks and side effects.

How does the keto diet work?

The keto diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. Typically, this means limiting carb consumption to 20 to 50 grams per day and filling up on fats such as meat, fish, eggs, nuts, and healthy oils. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes very efficient at burning fat for energy.

When you significantly reduce your carb intake, you limit your body's supply of glucose (sugar), its main source of energy. As a result, your body is forced to use a different type of fuel. The liver breaks down stored fat into molecules called ketones, which supply energy for the brain. This process is called ketogenesis, which is where the diet gets its name.

It usually takes two to four days to reach a state of ketosis. During this time, your body and brain become very efficient at burning fat and ketones for fuel instead of carbs. The keto diet also lowers insulin levels, which can be beneficial for improving insulin sensitivity and blood sugar management.

In addition to weight loss, the keto diet is often associated with other health benefits, such as improved heart health, reduced seizures in people with epilepsy, and improved symptoms of Alzheimer's disease. However, it's important to note that the keto diet may not be suitable for everyone, and there are some potential risks and side effects associated with it, including nutrient deficiencies, liver and kidney problems, and constipation.

Overall, the keto diet can be an effective way to lose weight and improve health, but it's important to consult with a healthcare professional before starting any new diet, especially one as restrictive as the keto diet.

What foods can you eat on the keto diet?

The keto diet is a high-fat, low-carb, and 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 it becomes incredibly efficient at burning fat for energy.

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet. They contain no carbohydrates and are rich in B vitamins and minerals. While processed meats like bacon and sausage are allowed, it is recommended to choose chicken, fish, and beef more often for better heart health.

Fish and Seafood

Fish and shellfish are very keto-friendly. Salmon and other fish are carb-free and rich in B vitamins, potassium, and selenium. They are also high in omega-3 fats, which have been linked to lower insulin levels and improved insulin sensitivity.

Eggs

Eggs are an extremely healthy source of protein and are low in carbohydrates. They can help trigger hormones that increase feelings of fullness. It is recommended to eat whole eggs as most of the nutrients are found in the yolk, including antioxidants that protect eye health.

Dairy and Dairy Alternatives

Cheese, plain Greek yogurt, and cottage cheese are suitable for the keto diet. They are low in carbs and high in fat and protein. Cream and half-and-half are also good choices as they are very low in carbs and high in fat. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also keto-friendly options.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fiber, which can help you feel full and lower your calorie intake. Examples include almonds, walnuts, flax seeds, and pumpkin seeds.

Green Leafy Vegetables

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

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 have anti-inflammatory properties.

Other Non-Starchy Vegetables

Some other non-starchy vegetables that are low in calories and carbs include broccoli, cauliflower, bell peppers, zucchini, and summer squashes.

Berries

Berries, such as raspberries, strawberries, blackberries, and blueberries, are low in carbs and high in fiber. They are also loaded with antioxidants that may reduce inflammation and protect against disease.

Dark Chocolate and Cocoa Powder

Dark chocolate and cocoa are delicious sources of antioxidants. Dark chocolate with a minimum of 70% cocoa solids is a good option for keto, but it should be eaten in moderation.

Unsweetened Coffee and Tea

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

High-Cocoa Chocolate

Chocolate with a high cocoa content is a good source of antioxidants and can improve heart health. Keto-friendly chocolate should contain at least 70% cocoa.

Oils

Healthy oils such as olive oil, avocado oil, coconut oil, and nut and seed oils are suitable for the keto diet. They are a good source of fat and contain no carbohydrates.

Butter and Ghee

Butter and ghee are good fats to include in the keto diet. They are carb-free or contain only trace amounts of carbs and have been found to be less harmful to health than previously thought.

What foods should you avoid on the keto diet?

The keto diet is a high-fat, low-carb, and moderate-protein diet. It involves drastically reducing 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 instead of carbohydrates as its primary energy source.

• Refined carbs: Bread, pasta, rice, pastries, tortillas, etc.
• Beer and mixed drinks: Beer, liqueurs, and mixed drinks have a high carb and low nutrient count.
• Honey, syrup, and sugar: Honey, maple syrup, and sugar are high in carbohydrates and low in nutrients.
• Glazed or honey-baked ham: The sugar content in these hams can prevent ketosis.
• Light or low-fat margarine: While low in carbs, light or low-fat margarine does not contain enough fat, which is your main source of fuel on the keto diet.
• Dried fruit or trail mix: The sugar in dried fruit is concentrated into smaller serving sizes, resulting in high carb content.
• Low-fat diet foods: Foods marketed as low-fat tend to be higher in sugar to compensate for the lack of fat.
• Potatoes and other starchy vegetables: White and sweet potatoes, peas, and corn are high in carbs.
• Sweetened yogurt or dairy: Flavored and sweetened yogurt and cottage cheese add to your carb count.
• Certain fresh fruits: Fruits like mangoes, bananas, and grapes are naturally higher in carbs.
• Beans and other legumes: Legumes like beans, lentils, and chickpeas are challenging to incorporate into a keto diet due to their carb content.
• Quinoa and other grains: Grains like quinoa and millet are too high in carbs to be a staple in a keto diet.
• Starchy vegetables and high-sugar fruits: Corn, potatoes, sweet potatoes, beets, bananas, mangoes, and raisins are high in carbs and should be limited.
• Fruit drinks and juices: Fruit juices and drinks are high in fast-digesting carbs that spike your blood sugar.
• Baked goods, including gluten-free baked goods: Gluten-free baked goods are often as high in carbohydrates as traditional baked goods.
• Real sweeteners and sugar: Cane sugar, honey, maple syrup, agave nectar, Splenda, aspartame, and corn syrup are high in carbs.
• Sweet treats: Candy, chocolate, cakes, pastries, ice cream, cookies, and other sweet treats are not keto-friendly due to their high sugar content.
• Alcohol: Beer, cider, sweet wines, and sweetened alcoholic drinks are not recommended on the keto diet.
• Bottled condiments: Ketchup, BBQ sauce, tomato sauce, salad dressings, and hot sauces that contain added sugar should be avoided.
• Low-fat dairy: Skim milk, skim mozzarella, fat-free yogurt, and low-fat cheese and cream cheese should be replaced with higher-fat alternatives.

What are the health 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 key health benefits of the keto diet:

Weight Loss

The keto diet is well known for its ability to promote weight loss. By reducing carbohydrate intake and replacing it with healthy fats, the body is forced to use fat as its main source of energy instead of glucose. This process, known as ketosis, can lead to a reduction in body fat, especially unhealthy abdominal fat, which is linked to metabolic disease.

Improved Insulin Sensitivity

The keto diet can drastically improve insulin sensitivity, which is beneficial for people with type 2 diabetes or prediabetes. It can also help manage blood sugar levels, which is important for diabetes management.

Lowered Risk of Certain Cancers

Some research suggests that the keto diet may help prevent or treat certain cancers. By reducing blood sugar, the keto diet may lower the risk of insulin-related complications linked to some cancers. Additionally, the keto diet may cause more oxidative stress in cancer cells than in normal cells, leading to their death.

Improved Heart Health

The keto diet can improve risk factors for heart disease, such as body fat, HDL ("good") cholesterol levels, blood pressure, and blood sugar. However, it is important to choose healthy fats, such as avocados, instead of less healthy options to ensure a positive impact on heart health.

Neurological Benefits

The keto diet has been shown to reduce seizures in people with epilepsy, especially children. Additionally, it may help improve symptoms of neurological conditions such as Alzheimer's disease, autism, and brain cancers.

Other Benefits

The keto diet may also help manage polycystic ovary syndrome (PCOS) by reducing insulin levels. It can also increase energy and focus, reduce acne, and improve metabolic health by lowering inflammation.

What are the health risks of the keto diet?

The keto diet is linked to weight loss and other health benefits in the short term, but it may lead to several health issues over time. Here are some of the health risks associated with the keto diet:

• Kidney problems: The keto diet's emphasis on high-fat animal foods can increase the risk of kidney stones. This is due to the higher acid content in the blood and urine, leading to increased calcium excretion. Additionally, the keto diet can worsen chronic kidney disease (CKD) by causing a state of acidosis.
• Digestive issues: The keto diet restricts carbohydrates, making it challenging to meet daily fiber needs. This can lead to digestive discomfort, constipation, and potential negative effects on gut health.
• Nutrient deficiencies: The keto diet limits several nutrient-dense foods, including fruits, whole grains, and legumes. As a result, individuals on the keto diet may not get enough vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus.
• Low blood sugar: While the keto diet can help manage blood sugar levels in people with diabetes, it may increase the risk of hypoglycemia, especially in individuals with type 1 diabetes. Hypoglycemia is marked by confusion, shakiness, fatigue, and sweating and can lead to coma and death if untreated.
• Bone health: Several studies link the keto diet to decreased bone strength and bone mineral density. This may be due to the body's adaptation to ketosis, leading to bone breakdown over time.
• Chronic diseases and early death: There is some evidence suggesting that high-fat, low-carb diets focusing on animal foods may increase the risk of heart disease and cancer. However, diets emphasizing vegetable sources of fats and proteins may provide protective benefits.
• Dehydration: The keto diet can cause water loss before fat loss, leading to dehydration, especially in the early stages.
• Gastrointestinal issues: Common side effects include constipation, diarrhea, nausea, and vomiting. Diarrhea is more frequent, possibly due to the body's difficulty in absorbing the high-fat content of keto foods.
• Reduced athletic performance: Some research indicates that athletes may experience worse performance on high-intensity tasks after being on the keto diet for a few days.
• Vitamin and mineral deficiencies: The keto diet may lead to a lower intake of important vitamins and minerals, including folate, thiamin, and vitamins A, B6, B12, C, E, and K.
• Social isolation and disordered eating: The strict nature of the keto diet could lead to social isolation and potentially contribute to disordered eating behaviours.
• Heart disease: The keto diet may increase the risk of heart disease, especially if individuals consume excessive amounts of saturated fats.

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