Keto Hd: Does It Work For Weight Loss?

The keto diet is a very low-carb, high-fat eating plan that has become increasingly popular in recent years. The diet involves getting 70% to 90% of daily calories from fat, 6% to 20% from protein, and just 4% to 10% from carbohydrates. This shift in macronutrient ratios is intended to force the body into a state of ketosis, where it burns fat instead of glucose for energy. While the keto diet has been associated with weight loss, there are potential health risks and side effects, and it can be challenging to maintain in the long term.

What is keto?

The ketogenic diet, or keto diet, is a low-carb, high-fat 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 very efficient at burning fat for energy.

In this state, your body turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause significant reductions in blood sugar and insulin levels, which can lead to health benefits.

There are several versions of the keto diet, including the standard ketogenic diet (SKD), the cyclical ketogenic diet (CKD), the targeted ketogenic diet (TKD), and the high-protein ketogenic diet. The SKD is the most researched and recommended version, consisting of 70% fat, 20% protein, and only 10% carbs.

To enter and stay in ketosis, you need to limit your carbohydrate intake to around 20-50 grams per day. This can be achieved by limiting carb-based foods like grains, sugars, legumes, rice, fruits, and vegetables. Instead, you should base your meals on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados, and low-carb vegetables.

The keto diet has been associated with various health benefits, including weight loss, improved neurological conditions, and reduced risk of heart disease and metabolic syndrome. However, it also has several risks and side effects, including nutrient deficiency, liver and kidney problems, constipation, and "fuzzy thinking" or mood swings.

What are the benefits?

The keto diet has been shown to offer several health benefits, including:

Weight Loss

The keto diet is a very low-carb, high-fat diet that has been linked to weight loss. While the exact weight loss mechanisms are still being studied, it appears that weight loss is caused by a calorie deficit, a reduction in hunger levels, and water weight loss.

Increased Energy

The keto diet delivers the body's energy needs in a way that reduces inflammation. Research suggests that the brain works more efficiently on ketones than on glucose.

Treating Chronic Illness

The keto diet has been linked to treating and managing diseases such as epilepsy, type 2 diabetes, heart disease, metabolic syndrome, Alzheimer's disease, and certain types of cancer.

Lowering Risk of Certain Diseases

The keto diet has also been shown to lower the risk of certain diseases, including diabetes, cancer, epilepsy, Alzheimer's disease, Parkinson's disease, polycystic ovary syndrome, and traumatic brain injuries.

Improved Health Markers

The keto diet has been shown to improve health markers such as body fat, HDL ("good") cholesterol levels, blood pressure, and blood sugar.

Reduced Cravings

Following the keto diet has been linked to decreased levels of ghrelin, one of the body's main hunger hormones. Reducing ghrelin levels and hunger can lead to eating fewer calories throughout the day, which may result in weight loss.

While the keto diet has been shown to offer these benefits, it is important to note that it may also have some side effects and potential health risks. It is always recommended to consult with a healthcare professional before starting any new diet.

What are the risks?

The keto diet can be risky, and it is not recommended for long-term use. Here are some of the potential risks:

• Nutrient deficiencies: The keto diet restricts many nutrient-rich foods, such as whole grains, fruits, and vegetables. This can lead to deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C.
• Liver problems: The high-fat content of the keto diet can put a strain on the liver, potentially worsening any existing liver conditions.
• Kidney problems: The diet may overload the kidneys, which are responsible for metabolizing protein.
• Constipation: The keto diet is low in fibrous foods like grains and legumes, which can lead to constipation.
• Fuzzy thinking and mood swings: The brain typically functions best when using glucose (sugar) from carbohydrates as its main energy source. Low-carb diets like keto may cause confusion and irritability.
• High cholesterol: The keto diet is associated with an increase in "bad" LDL cholesterol, which is a risk factor for heart disease.
• Low bone density: The keto diet has been linked to low bone density (osteopenia) and an increased risk of bone fractures.
• Heart disease: While the keto diet may have some benefits for heart health, such as lowering blood pressure and improving HDL ("good") cholesterol levels, the high-fat content can also increase the risk of heart disease.
• Sustainability and weight regain: The keto diet is very restrictive, and it can be challenging to adhere to in the long term. Many people regain any lost weight once they stop following the diet.
• Supplement risks: Keto supplements, such as pills, powders, and gummies, are not regulated by the FDA and may contain contaminants. There is also limited research on their effectiveness, and they may be expensive and unnecessary.

What foods can you eat?

The keto diet is a high-fat, low-carbohydrate, 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 for fuel instead of carbohydrates.

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet as they are high in fat and very low in carbs. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet. Some examples include:

• Turkey
• Beef
• Chicken
• Bacon
• Pork
• Sausage

Fish and Shellfish

Fish and shellfish are very keto-friendly. Salmon and other fish are not only carb-free but also rich in B vitamins, potassium, and selenium. They are also a good source of omega-3 fats, which have been linked to improved hemoglobin A1c levels and reduced risk of chronic disease. Examples include:

• Salmon
• Sardines
• Mackerel
• Tuna
• Shrimp
• Lobster
• Crab

Eggs

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 also help increase feelings of fullness. It is important to eat whole eggs as most of an egg's nutrients are found in the yolk, including antioxidants that protect eye health.

Dairy and Dairy Alternatives

Cheese, plain Greek yogurt, and cottage cheese are all suitable for the keto diet. They are low in carbs and high in fat and protein. Cheese is also rich in calcium. Some examples of keto-friendly dairy include:

• Cheddar cheese
• Cream cheese
• Cottage cheese
• Greek yogurt
• Cream
• Half-and-half
• Unsweetened plant-based milk (soy, almond, coconut)

Vegetables

Non-starchy vegetables that are low in carbs and high in fiber are excellent for the keto diet. They are also rich in vitamins, minerals, and antioxidants. Examples include:

• Broccoli
• Cauliflower
• Green beans
• Bell peppers
• Zucchini
• Spinach
• Avocados
• Olives

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 of keto-friendly nuts and seeds include:

• Almonds
• Walnuts
• Pumpkin seeds
• Chia seeds
• Macadamia nuts
• Pecans

Berries

Berries are the only fruits that are relatively low in carbs and can be included in the keto diet. They are also high in fiber and antioxidants. Examples include:

• Strawberries
• Blackberries
• Raspberries
• Blueberries

Beverages

Unsweetened coffee and tea are carb-free drinks that are suitable for the keto diet. They can also provide health benefits, such as improved alertness and a reduced risk of diabetes. Unsweetened sparkling water is also a good keto-friendly alternative to soda.

Dark Chocolate and Cocoa Powder

Dark chocolate with a high cocoa content (70% or more) is a good source of antioxidants and may reduce the risk of heart disease. However, it should be consumed in moderation as part of the keto diet.

What are keto supplements?

Keto supplements are products that claim to help people achieve ketosis, a metabolic state in which the body burns fat for energy instead of glucose. They are typically marketed towards individuals following a ketogenic diet, which involves consuming a very low amount of carbohydrates and replacing them with fat. While the human body can naturally enter ketosis by breaking down fat, keto supplements contain ingredients that allegedly increase ketone levels in the body and help people achieve ketosis faster.

Keto supplements usually come in powder or capsule form and contain two specific ingredients: medium-chain triglycerides (MCTs) and exogenous ketones or ketone salts (beta-hydroxybutyrate). MCTs are predominantly saturated fats that break down in the liver, while exogenous ketones are ketones made outside of the body in a lab. These ingredients are said to work together to increase the amount of fat in the body and kick-start ketosis. Ketone supplements are also believed to block carbs from being absorbed or metabolized.

However, it is important to note that the effectiveness of keto supplements is questionable. While they do temporarily elevate ketone levels in the blood, there is limited peer-reviewed research to support their use. Most studies on keto supplements have been short-term and small-scale, and there is a lack of robust, long-term research to demonstrate their efficacy. In fact, one study found that while keto supplements enhanced ketosis, they did not lead to significant health benefits or weight loss when compared to a group that did not take the supplements. Additionally, side effects such as gastrointestinal distress, nausea, vomiting, abdominal pain, and diarrhea have been reported by some users of keto supplements.

Furthermore, the Food and Drug Administration (FDA) does not approve dietary supplements, including keto products, which means there is a chance that the contents of these supplements may not match what is listed on the label. There is also a risk of contamination with heavy metals and other contaminants. As such, experts generally do not recommend the use of keto supplements, or any diet pills for that matter. Instead, they advise individuals to focus on dietary and lifestyle changes to achieve their health and weight loss goals.

Frequently asked questions