Keto Diet 180: Does It Work For Weight Loss?

The keto diet is a low-carb, high-fat diet that is advertised as a weight-loss solution. 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 very efficient at burning fat for energy. While the keto diet has been shown to be effective for weight loss and certain health conditions, it also has some potential risks and side effects.

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What is the keto diet?

The keto diet is a low-carb, high-fat diet that 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 becomes very efficient at burning fat for energy. Typically, the keto diet contains 70% fat, 20% protein, and only 10% carbs. However, the exact ratio depends on your particular needs.

The keto diet is advertised as a weight-loss solution, but it is actually a medical diet that comes with serious risks and is not suitable for everyone. It is often used to help reduce the frequency of epileptic seizures in children and has been tried for weight loss, but it is best as a short-term dietary change to jumpstart weight reduction.

On the keto diet, you deprive yourself of carbohydrates, eating fewer than 20 to 50 grams of carbs per day. This typically takes a few days to reach a state of ketosis. It is important to note that the keto diet is a short-term diet focused on weight loss rather than the pursuit of health benefits.

The keto diet has several health benefits. It can help with weight loss and lower your risk for certain diseases. Studies have shown that the keto diet can have benefits for a wide variety of health conditions, including diabetes, cancer, epilepsy, Alzheimer's disease, Parkinson's disease, and heart disease.

However, there are also risks associated with the keto diet. It is high in saturated fat, which has been linked to heart disease. The keto diet is also associated with an increase in "bad" LDL cholesterol. Other potential risks include nutrient deficiency, liver problems, kidney problems, and constipation. Therefore, it is important to talk to a doctor and a registered dietitian before attempting a ketogenic diet.

What foods can you eat on the keto diet?

The keto diet is a low-carb, high-fat diet that offers many health benefits, including weight loss and a reduced risk of certain diseases. The diet 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 very efficient at burning fat for energy.

So, what foods can you eat on the keto diet? Here's a list of keto-friendly foods:

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals. They're also a great source of high-quality protein, which may help preserve muscle mass. Examples include chicken, beef, pork, bacon, and turkey.

Fish and Shellfish

Fish and shellfish are very keto-friendly. Salmon and other fatty fish are not only carb-free but also rich in B vitamins, potassium, and selenium. They are also high in omega-3 fats, which have been linked to improved insulin sensitivity. Other keto-friendly options include shrimp, crab, and lobster.

Eggs

Eggs are an excellent source of protein and contain less than 1 gram of carbs per large egg. They can help increase feelings of fullness and provide antioxidants that promote eye health.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet, as most varieties are very low in carbs and high in fat. Plain Greek yogurt and cottage cheese are also good options, as they are high in protein and can be eaten in moderation. Other keto-friendly dairy products include cream, half-and-half, and unsweetened plant-based milk like soy or almond milk.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fiber and linked to a reduced risk of heart disease and certain cancers. Examples of keto-friendly nuts and seeds include almonds, walnuts, pumpkin seeds, and chia seeds.

Healthy Oils

Olive oil, avocado oil, and coconut oil are excellent choices for the keto diet. Olive oil is high in oleic acid, which is associated with a lower risk of heart disease. Coconut oil contains medium-chain triglycerides (MCTs), which can increase ketone production and promote weight loss.

Non-Starchy Vegetables

Green leafy vegetables, summer squash, peppers, avocados, and olives are excellent low-carb options. They are rich in vitamins, minerals, and antioxidants. Examples include spinach, kale, zucchini, bell peppers, and avocado.

Dark Chocolate and Cocoa Powder

Dark chocolate with a cocoa content of 70% or more is a good source of antioxidants and may reduce the risk of heart disease. Just be sure to eat it in moderation, as it still contains some carbs.

Unsweetened Coffee and Tea

Coffee and tea are carb-free and have been linked to a reduced risk of diabetes. They can also improve alertness and mood. Just avoid adding sugar or high-carb flavorings.

Remember, it's important to monitor your carb intake and choose whole, single-ingredient foods whenever possible. It's also a good idea to consult with a healthcare professional or dietitian before starting any new diet, especially one as restrictive as the keto diet.

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 health benefits of the keto diet:

• Weight Loss: The keto diet can help with weight loss by boosting metabolism and reducing appetite. Studies have shown that the keto diet can lead to greater weight loss compared to low-fat diets.
• Improved Heart Health: The keto diet can improve heart health by reducing cholesterol levels. A review of studies found that the keto diet led to a significant drop in total cholesterol, "bad" LDL cholesterol, and triglycerides, while increasing "good" HDL cholesterol.
• Reduced Risk of Certain Cancers: The keto diet may help prevent or treat certain cancers by causing more oxidative stress in cancer cells and lowering the risk of insulin complications.
• Improved Brain Function: The ketones produced during the keto diet provide neuroprotective benefits, which can strengthen and protect brain and nerve cells. The keto diet has been found to potentially help prevent or manage conditions such as Alzheimer's disease.
• Reduced Seizures: The keto diet can alter the way the body uses energy, resulting in ketosis, which has been found to reduce seizures in people with epilepsy.
• Improved Polycystic Ovary Syndrome (PCOS) Symptoms: The keto diet can improve markers of PCOS, including hormone ratios and fasting insulin levels.
• Acne Reduction: The keto diet can help reduce acne symptoms by lowering carb intake and stabilising blood sugar levels.

What are the risks of the keto diet?

The keto diet is a low-carb, high-fat diet that has been used to help reduce the frequency of epileptic seizures in children. It is also used for weight loss and to improve health. However, there are several risks associated with the keto diet that you should be aware of:

• Nutrient deficiency: The keto diet restricts several nutrient-dense foods, such as fruits, whole grains, and legumes. This may lead to deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C.
• Liver problems: The liver metabolizes fat, and with the high amount of fat in the keto diet, it could overload the liver and make any existing liver conditions worse.
• Kidney problems: The kidneys help metabolize protein, and the high protein content in the keto diet may overload them. Additionally, the diet's emphasis on animal foods can cause your blood and urine to become more acidic, leading to an increased risk of kidney stones.
• Constipation: The keto diet is low in fibrous foods like grains and legumes, which can lead to constipation and other digestive issues.
• Fuzzy thinking and mood swings: The brain typically functions best when using glucose from carbohydrates as an energy source. The low-carb keto diet may cause confusion and irritability.
• Low blood pressure: The keto diet could lead to a decrease in blood pressure.
• Increased risk of heart disease: The keto diet is associated with an increase in "bad" LDL cholesterol, which is a risk factor for heart disease.
• Social isolation and disordered eating: The strict nature of the keto diet could lead to social isolation and disordered eating patterns.
• Negative bone health: The keto diet has been linked to decreased bone strength and increased bone breakdown, potentially due to losses in bone mineral density.
• Risk of chronic diseases and early death: Some evidence suggests that high-fat, low-carb diets that focus on animal foods may increase the risk of heart disease, cancer, and all-cause mortality.
• Keto flu: When starting the keto diet, some people experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation due to the body's adjustment to ketosis.

It is important to consult a doctor and a registered dietitian before starting the keto diet to ensure that it is safe for your individual health needs.

How do you get into ketosis?

To get into ketosis, you need to change how your body gets its energy. This means burning fat for energy instead of carbohydrates, so cutting down on carbs is key. Here are some ways to get into ketosis:

Cut Down on Carbohydrates

Ketogenic diets typically limit carbohydrate intake to less than 50 grams per day. With limited carbs, your body has nothing to convert to glucose. Instead, it is forced to burn fat for energy through a process called ketosis. It can take up to a week for the body to use up any remaining glucose stores and reach ketosis. It's important to remain in a carb deficit—consuming more than 50 grams of carbohydrates will bump you out of ketosis.

Eat More Healthy Fats

A ketogenic diet is a high-fat diet, with 75% of calories coming from fat. Eating a diet rich in fat while limiting carbs prompts your body to burn fat instead of glucose for fuel. Focus on healthy, unsaturated fats like avocado, nuts, olive oils, and omega-3 fatty acids. Limit your consumption of saturated fats, as these are linked to an increased risk of heart disease.

Try Intermittent Fasting

The body enters ketosis when it doesn't have glucose to burn, including after fasting for about 12 hours. Intermittent fasting can help you reach ketosis, but it's not enough on its own for most people. Combining it with exercise can boost results.

Exercise More

During exercise, the body quickly uses up its glucose reserves and switches to burning fat for fuel via ketosis. Prolonged exercise can speed up the process of getting into ketosis. High-intensity interval training (HIIT) and endurance exercises like long runs are good options.

Limit Protein Intake

When eaten in excess, protein can be converted to glucose, which can make it harder to achieve and maintain ketosis. On a ketogenic diet, protein should make up 20-30% of calorie intake.

Monitor Your Ketone Levels

You can test your ketone levels through blood, urine, or breath testing. Blood testing is the most accurate way to check for ketosis, but it is also the most expensive. Urine testing uses strips that change colour based on ketone levels in the body. Breath testing is non-invasive and convenient, using a portable breath-acetone meter.

Take Supplements

Supplements that can help boost ketosis include omega-3 fatty acids, electrolytes, digestive enzymes, exogenous ketone supplements, and medium-chain triglycerides (MCTs).

Get Adequate Protein

For a healthy adult, protein should account for 30-35% of total dietary calories on a ketogenic diet. Moderate protein intake helps stabilize blood sugar and curb cravings. However, excessive protein intake can cause your body to convert protein into glucose, preventing ketosis.

Be Consistent

Your body relies on sustained low carbohydrate intake to remain in ketosis. Consistency helps you avoid fluctuations in blood sugar levels and reduces the likelihood of experiencing keto flu symptoms.

Know the Signs of Ketosis

Once your body is in ketosis, you might notice physical changes, including symptoms of the keto flu like nausea, irritability, and confusion. You may also notice a fruity or acetone scent on your breath, indicating increased ketones in your bloodstream.

Know the Risks

A ketogenic diet has numerous risks. It is high in saturated fat, which has been linked to heart disease. It can also lead to nutrient deficiencies, liver problems, kidney problems, and constipation. Fuzzy thinking and mood swings may also occur due to the low-carb nature of the diet.

Know When to Stop

Ketosis is not meant to be maintained long-term. People should not aim to stay in ketosis indefinitely. It is extremely difficult to meet vegetable and fibre requirements on a ketogenic diet, and there may be possible cardiovascular side effects.

Frequently asked questions