Keto Weight Loss: Does Perfect Keto Actually Work?

The ketogenic diet, or keto, is a high-fat, low-carbohydrate way of eating. It has long been used to reduce seizure frequency in people with epilepsy, but more recently has gained popularity as a way to lose weight. The keto diet works by allowing your body to shift into a metabolic state called ketosis, where it burns fat for energy over carbohydrates. This reduces your insulin levels and increases your breakdown of fats.

Keto is known for its weight management benefits, but that’s just the start. The diet can be profoundly anti-inflammatory, and this anti-inflammatory effect is thought to be a major reason for its many benefits. Whatever your goal, you should start seeing results within a few weeks.

Keto helps with weight loss by helping the body shift into ketosis, where it burns fat for energy over carbs. This reduces your insulin levels and increases your breakdown of fats. The low-carb, high-fat diet approach is also good for satiety. Fat and protein are very filling, and many report that their appetite is more controlled by keto than when they are eating high-carb foods. That can lead to lower calorie intake and more sustained weight loss.

Weight loss on keto doesn’t mean muscle loss, either. Ketosis helps preserve your metabolic rate, so you’re still burning the same amount of calories while your weight decreases. Intermittent fasting can help make your weight loss more sustainable and help you stay in ketosis. Strength training can help you build muscle, which burns more calories at rest.

The keto diet may also help stabilize your blood sugar and improve insulin resistance. That’s why the diet is popular with people struggling with type 2 diabetes and conditions like polycystic ovary syndrome (PCOS) related to blood sugar control. Following a keto diet drastically reduces your carb intake, which limits glucose spikes. With fewer carbs, your body relies on fat for energy, lowering insulin demands. That can improve your insulin sensitivity and help manage blood sugar levels.

How to get into ketosis

To get into ketosis, the body needs to enter a metabolic state where it burns stored fat for fuel instead of glucose. This is achieved by reducing carbohydrate intake and increasing physical activity. Here are some detailed ways to get into ketosis:

• Reduce Carbohydrate Intake: Eating a very low-carb diet is crucial for entering ketosis. Aim for 50 grams or less of net carbs per day, which includes bread, pasta, potatoes, sugary drinks, and fruits.
• Increase Physical Activity: Exercise helps deplete the body's glycogen stores. When you minimise carb intake, your body will turn to fat as a fuel source. Activities like resistance exercises and cardio are recommended.
• Intermittent Fasting: Short-term fasts or intermittent fasting can help deplete glycogen stores and encourage the body to use fat for energy. This can include fasting for 12-48 hours or trying shorter fasting windows.
• Increase Healthy Fat Intake: Consuming healthy fats can boost ketone levels and aid in reaching ketosis. Focus on fatty fish like salmon, olive oil, avocado oil, and avocados.
• Monitor Ketone Levels: Test your ketone levels in your blood, breath, or urine to ensure you're in ketosis. This can be done through ketone urine strips, a ketone breath meter, or a blood ketone meter.
• Maintain Adequate Protein Intake: Include sufficient protein in your diet to support muscle mass and physical performance. Aim for 20-30 grams of protein per meal, such as meat, eggs, or plant-based sources.
• Supplements: Certain supplements can aid in reaching ketosis, such as MCT oil, exogenous ketones, electrolytes, and protein powder.
• Meal Planning: Plan your meals ahead of time to ensure you're staying within your carb limit. This can include finding keto-friendly recipes, creating a grocery list, and preparing meals in advance.
• Avoid Common Mistakes: Be mindful of not overeating healthy fats, as this can hinder weight loss. Also, ensure you're getting enough protein to curb hunger and support muscle mass.

What to eat on a keto diet

The ketogenic diet is a low-carb, high-fat, and moderate-protein eating plan. It works by allowing your body to shift into a metabolic state called ketosis, where it burns fat for energy over carbs. The standard keto diet includes the following macro breakdown:

• Healthy fats: 55-80% of total calories
• Protein: 20-35% of total calories
• Net carbs: at most 5-10% of total calories (for most people, no more than 30-50 grams of net carbs per day)

Animal Proteins

Fish and shellfish are 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 associated with lower insulin levels and increased insulin sensitivity. Meat and poultry are also considered staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals. Eggs are another extremely healthy protein source as they contain less than 1 gram of carbs and about 6 grams of protein per large egg.

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 nutritious, high-protein foods that can be eaten in moderation on keto. Cream and half-and-half are also 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 also keto-friendly.

Green Leafy Vegetables

Green leafy veggies are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach are some examples of keto-friendly leafy greens.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs.

Other Non-Starchy Vegetables

Some other keto-friendly non-starchy vegetables include summer squashes, such as yellow squash and zucchini, and low-carb root veggies such as jicama and turnips, which can be used as substitutes for roasted potatoes or french fries.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. Berries, particularly raspberries and strawberries, are also low in carbs and can be eaten on a keto diet. Dark chocolate and cocoa powder are also delicious sources of antioxidants that can be consumed in moderation.

Fats and Oils

Olive oil, butter, ghee, avocado oil, and coconut oil are good fats and oils for keto cooking and baking.

Drinks

Unsweetened coffee and tea are healthy, carb-free drinks that can be enjoyed on the keto diet. Unsweetened sparkling water is also a good keto-friendly alternative to soda.

The different types of keto diets

The ketogenic diet is a low-carb, high-fat, moderate-protein eating plan that can be adapted to suit different needs and goals. Here are some of the most popular types of keto diets:

• Strict Keto Diet: This is the original version of the keto diet, created in the 1920s to treat seizures in children with epilepsy. It involves a very low-carb intake, with 90% of calories coming from fat, 6% from protein, and just 4% from carbs. This diet can be challenging to stick to and may cause side effects such as constipation, weight loss, and growth problems.
• Standard Keto Diet (SKD): This is the most common approach to keto, with 75% of calories from fat, 20% from protein, and 5% from carbs (20-30g of carbs per day). It is effective for weight loss and has other reported health benefits. However, it may cause side effects such as bad breath, dizziness, constipation, and low energy levels.
• Targeted Keto Diet: This version of the keto diet is designed for athletes looking to improve their performance. It involves following a standard keto diet and adding about 25g of easily digestible carbs 30-45 minutes before a workout. This provides a quick energy boost without disrupting ketosis.
• High-Protein Keto Diet: This diet increases protein intake to about 30% of calories, with 65% from fat and 5% from carbs. It is suitable for bodybuilders and older people looking to protect muscle mass. However, those with kidney issues should be cautious as high protein intake can lead to waste buildup in the blood.
• Cyclical Keto Diet (CKD): Also known as keto cycling, this approach involves cycling in and out of keto. Typically, it involves following a keto diet for five days, followed by one or two days with more carbs. This can make the diet easier to stick to and may be beneficial for athletes, but it can also cause fluctuations in body water levels and be challenging for those with cardiac conditions.
• Lazy Keto Diet: This version of the keto diet focuses on keeping carb intake low without strict tracking of calories, fat, and protein intake. It can be effective for weight loss and is simpler to follow, but it may not be suitable for pregnant women, people with diabetes, or those with type 1 diabetes at risk of ketoacidosis.
• Mediterranean Keto Diet: This diet combines the standard keto macros with the principles of the Mediterranean diet, emphasizing high-quality fats like monounsaturated fatty acids and omega-3s. It is a flexible and sustainable approach that may have additional heart-health benefits.
• Keto 2.0: This is a lower-fat version of the standard keto diet, with 50% fat, 30% protein, and 20% carbs. It allows for a wider variety of carbs and leaner cuts of meat. However, with the higher carb intake, the body may not be in ketosis, and there is limited research on its effectiveness for weight loss.
• Dirty Keto Diet: This approach follows the same macronutrient distribution as the standard keto diet but allows for highly processed and prepackaged foods. It can be convenient for those who lack the time or interest for cooking, but it may lead to nutritional deficiencies and increased health risks over time.
• Clean Keto Diet: This version focuses on sourcing the healthiest versions of foods, such as organic, grass-fed, and cold-pressed options, as well as whole plant foods. It may be more financially demanding but can be a relatively healthier way to follow the keto diet.

The benefits of a keto diet

The keto diet is a low-carb, high-fat, moderate-protein eating plan that can help the body shift into a metabolic state called ketosis. While in ketosis, the body burns fat for energy instead of carbohydrates. This can lead to weight loss, blood sugar balance, and better control over chronic conditions. Here are some of the benefits of a keto diet:

Weight Loss

The keto diet can help with weight loss by helping the body shift into ketosis, where it burns fat for energy instead of carbohydrates. This reduces insulin levels and increases the breakdown of fats. The high-fat, low-carb diet approach is also good for satiety, as fat and protein are very filling, and many report that their appetite is more controlled by keto than when they are eating high-carb foods.

Stabilise Blood Sugar

The keto diet may help stabilise blood sugar and improve insulin resistance, making it popular with people struggling with type 2 diabetes and conditions like polycystic ovary syndrome (PCOS). Following a keto diet drastically reduces carb intake, which limits glucose spikes. With fewer carbs, the body relies on fat for energy, lowering insulin demands and improving insulin sensitivity.

Promote Brain Health

Low-carb diets have long been used to help treat drug-resistant epilepsy in children. The effects of a ketogenic diet can also be very helpful for other aspects of brain function, including depression, schizophrenia, bipolar disorder, and cognitive decline. Some studies show it may have some neuroprotective effects against Alzheimer's disease and Parkinson's.

Aids Cardiovascular Health

The keto diet may have a positive effect on several key risk factors for heart disease, such as blood pressure, inflammation, and insulin sensitivity. Weight loss from keto can further reduce strain on the heart. It's important to focus on healthy fats as you meal prep for keto, opting for fish, avocados, and nuts over processed fats for a healthier lipid profile, lower cholesterol levels, and optimal cardiovascular benefits.

Reduce Risk of Certain Cancers

The keto diet may have a positive effect on reducing the risk of certain cancers. Research suggests that the diet can cause more oxidative stress in cancer cells than in normal cells, causing them to die. As the keto diet reduces blood sugar, it could also lower the risk of insulin complications, as insulin is a hormone that controls blood sugar that may have links to some cancers.

Improve Skin Health

The keto diet may help improve skin health, particularly in those with acne. Eating a diet high in processed and refined carbohydrates can alter the balance of gut bacteria and cause blood sugar to rise and fall significantly, both of which can adversely affect skin health.

Reduce Seizures

The keto diet can alter the way the body uses energy, resulting in ketosis. Ketosis is a metabolic process during which the body uses ketone bodies for fuel. The Epilepsy Foundation suggests that ketosis can reduce seizures in people with epilepsy, especially those who have not responded to other treatment methods.

Improve PCOS Symptoms

Polycystic ovary syndrome (PCOS) is a hormonal disorder that can lead to excess male hormones, ovulatory dysfunction, and polycystic ovaries. A high-carbohydrate diet can cause adverse effects in people with PCOS, such as skin problems and weight gain. A 2005 pilot study found that a ketogenic diet improved several markers of PCOS, including ratios of luteinizing hormone (LH) and follicle-stimulating hormone (FSH) and levels of fasting insulin.

Common keto weight loss pitfalls

Not being in ketosis

One of the biggest reasons people don't see keto diet results is that they're not in ketosis. Tracking your ketone levels is crucial to staying in ketosis. An excellent way to keep your ketone levels up is by taking exogenous ketones.

Not looking out for hidden carbs

Some foods can have more carbs than you realise. These hidden carbs can put you over your daily carb limit and bust your weight loss efforts. Eliminate processed foods and stick to whole foods instead.

Not checking how your body reacts to dairy

You don't have to be lactose- or casein-intolerant to have a problem with dairy. It can impede weight loss even if you're digesting it with ease. Measure your ketone levels before and after consuming dairy to see how your body reacts.

Eating too many calories

Although it's harder to overeat on a high-fat keto diet, it's still possible to eat more calories than you need. If you don't stay at a calorie deficit, you won't lose weight. Track your calories and make sure you're not eating too many nuts.

Not being active enough

Incorporating more physical activity into your lifestyle is vital when trying to lose weight on a ketogenic diet. Exercise lowers your risk of chronic conditions like heart disease, diabetes, depression, anxiety and obesity.

Frequently asked questions