Keto Easy: Does It Really Work?

The ketogenic diet, or keto diet, is a low-carb, high-fat diet that has been touted as a weight-loss wonder. 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 it becomes incredibly efficient at burning fat for energy. While it has been advertised as a weight-loss solution, it is actually a medical diet that comes with serious risks and should be treated as such.

What to eat and what to avoid on a keto diet

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. 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: 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 vegetables: spinach, mushrooms, tomatoes, cucumber, celery, etc
• Sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc
• Grains or starches: wheat-based products, rice, pasta, cereal, etc
• Fruit: all fruit, except small portions of berries like strawberries
• Beans or legumes: peas, kidney beans, lentils, chickpeas, etc
• Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc
• Low-fat or diet products: low-fat mayonnaise, salad dressings, and condiments
• Alcohol: beer, wine, liquor, mixed drinks
• Sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc

The keto diet is not suitable for everyone, and it is important to consult a healthcare professional before starting any new diet.

How to prepare for a high-fat diet

A high-fat, low-carbohydrate diet, such as the ketogenic (keto) diet, can be a big change for your body and your kitchen. Here are some tips to help you prepare for a high-fat diet and set yourself up for success:

Understand the Basics

Know what a high-fat diet entails. Typically, it involves drastically reducing your carbohydrate intake and replacing those calories with healthy fats. This shift puts your body into a metabolic state called ketosis, where it becomes very efficient at burning fat for energy.

Plan Your Meals

Meal planning is crucial for success on a high-fat diet. Take time to research and plan your meals for the week ahead. This will help you stay on track and ensure you're getting a variety of nutritious foods.

Stock Your Kitchen

Fill your kitchen with high-fat, low-carb foods. Some examples include:

• Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
• Fatty fish: salmon, trout, tuna, and mackerel
• Eggs: pastured or omega-3 whole eggs
• Healthy oils: extra virgin olive oil, avocado oil, coconut oil, and flaxseed oil
• Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, and chia seeds
• Full-fat dairy: grass-fed butter, heavy cream, and full-fat yogurt
• Low-carb vegetables: leafy greens, broccoli, cauliflower, tomatoes, eggplant, and peppers

Be Mindful of Portion Sizes

While healthy fats are a key part of this diet, it's important not to overdo it. Include enough fat to add flavor and feel satisfied, but there's no need to add excessive amounts. Focus on getting enough protein and keeping your carbohydrate intake low.

Consider Intermittent Fasting

Intermittent fasting can help you get into ketosis faster. This involves limiting your food intake to a specific window, such as an 8-hour period, and fasting for the remaining 16 hours of the day.

Monitor Your Progress

Keep track of how your body is responding to the high-fat diet. You can use blood, urine, or breath tests to measure ketone levels and confirm that you're in ketosis. Additionally, pay attention to any physical symptoms or changes in energy levels.

Consult Your Doctor

Before starting a high-fat diet, especially if you have any health concerns or are taking medication, consult your healthcare provider. They can guide you and ensure that this diet is safe and appropriate for you.

How to manage protein intake

Protein is one of the three macronutrients, along with carbohydrates and fat, and is needed by the body in large quantities. It is made up of amino acids, nine of which are essential, meaning our bodies cannot produce them and we must obtain them through our diet. Animal proteins are considered "complete proteins" as they contain all nine essential amino acids, while plant proteins may be lacking in one or more of these.

On the keto diet, it is recommended that you get between 20 and 30 percent of your calories from protein. However, some experts suggest calculating your protein needs based on your body weight in kilograms. This method recommends a target range of 1.2 to 2.0 grams of protein per kilogram of body weight, depending on your lifestyle. For example, an active individual who lifts weights regularly may require more protein than a sedentary person.

• Aim for a moderate amount of protein, spread out over 2-3 meals per day. The recommended range is 1.2 to 2.0 grams per kilogram of body weight.
• If you are trying to lose weight, it is best not to rely on nuts and seeds as your primary protein sources, as they are high in calories and may slow down weight loss.
• To ensure you are getting enough protein, include a piece of meat the size of a deck of cards at each meal. Most people need at least 60 grams of protein per day.
• If you are following an intensive intermittent fasting protocol, such as 20:4 or OMAD (one meal a day), it is best to divide your protein intake evenly throughout the day.
• Meat and protein powder are simple ways to increase your protein intake if needed.

It is important to note that while protein can slightly increase blood sugar levels through a process called gluconeogenesis, this is generally not significant. Additionally, consuming protein with carbohydrates can help reduce blood sugar spikes by slowing down digestion.

In summary, while on the keto diet, it is crucial to manage your protein intake by aiming for a moderate amount spread out over your meals. This will support muscle maintenance and growth, aid in weight loss, and provide your body with the essential amino acids it needs.

How to cook keto-friendly meals

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. To cook keto-friendly meals, you should focus on reducing your carbohydrate intake and replacing it with healthy fats and proteins. Here are some tips and ideas to help you get started:

• Plan your meals: Planning your meals in advance can help you stay on track and make it easier to stick to your keto diet.
• Choose the right proteins: Include a variety of proteins such as meat, poultry, fish, eggs, and tofu.
• Add healthy fats: Use healthy fats like olive oil, butter, and cheese to add flavor and fullness to your meals.
• Low-carb vegetables: Include plenty of low-carb vegetables such as leafy greens, broccoli, cauliflower, tomatoes, and eggplant.
• Keto-friendly alternatives: Look for keto-friendly alternatives to your favorite comfort foods, such as cauliflower rice, lettuce wraps, and zucchini noodles.
• Experiment with recipes: Try out different keto-friendly recipes to find what works best for you. Some ideas include keto chicken parm, keto beef stroganoff, garlicky Greek chicken, and feta and herb-crusted salmon.
• Drink choices: Water, coffee, and tea are great drink options on a keto diet. Avoid sugary drinks and limit your alcohol intake.
• Snack options: Keto-friendly snacks include nuts, seeds, hard-boiled eggs, keto-friendly snack bars, and full-fat Greek yogurt with nut butter and cocoa powder.
• Read food labels: Familiarize yourself with food labels to understand the grams of fat, carbs, and fiber in your favorite foods, and how they fit into your keto diet.
• Meal delivery services: Consider using meal delivery services that offer keto-friendly options for convenience.

Remember to always consult with your healthcare provider before starting any new diet, especially if you have any medical conditions or are taking medications.

How to manage side effects

The keto diet is a low-carb, high-fat diet that can cause some side effects, especially when you're starting out. Here are some tips to help you manage them:

• Keto Flu: The keto flu is a common side effect that occurs when your body is transitioning to using fat for fuel instead of carbohydrates. Symptoms can include fatigue, mental fogginess, irritability, digestive issues, and decreased exercise performance. To minimise these symptoms, you can try gradually transitioning to keto by following a regular low-carb diet for the first few weeks. This will help your body adjust to burning more fat before completely eliminating carbs. Staying hydrated and increasing your salt intake can also help with the keto flu.
• Electrolyte Imbalance: The keto diet can lead to an electrolyte imbalance, particularly sodium and potassium. To prevent this, make sure to salt your food and include bone broth in your diet. Also, eat plenty of non-starchy vegetables like asparagus, kale, bell peppers, and arugula.
• Constipation: The keto diet can cause constipation due to the reduction in fibre intake. To prevent this, ensure you're drinking enough water and consuming enough fibre-rich foods, such as leafy greens, broccoli, and other low-carb vegetables.
• Reduced Energy and Exercise Performance: In the initial stages of keto, you may experience reduced energy levels and decreased exercise performance. This is usually temporary as your body adjusts to using fat for fuel. Make sure to get enough rest and give yourself time to adapt to the new diet.
• Nutrient Deficiency: The keto diet restricts many food groups, which can lead to nutrient deficiencies. To avoid this, focus on eating a variety of nutrient-dense foods, including leafy greens, nuts, and seeds. You can also consider taking mineral supplements, especially in the beginning, to prevent deficiencies.
• Digestive Discomfort: Some people experience digestive issues like diarrhoea or constipation when starting the keto diet. This is often due to the high-fat content of the diet. To manage this, gradually increase your fat intake over time, rather than making a sudden change.

Frequently asked questions