Keto Diet: Does It Work For Weight Loss?

The ketogenic diet, or keto, is a high-fat, low-carb, moderate-protein diet that has gained popularity as a weight loss method. The diet first surfaced in the 1920s as a treatment for conditions like epilepsy and diabetes. On a keto diet, the body enters a metabolic state called ketosis, where it burns stored fat for energy instead of carbohydrates. This can lead to weight loss and may also have other health benefits, such as improved blood sugar control and reduced cholesterol. However, the keto diet is restrictive and may be difficult to maintain, with potential side effects including keto flu, which can cause flu-like symptoms, and increased cholesterol. It is important to consult a healthcare professional before starting any new diet, especially one as restrictive as keto.

What is the keto diet?

The ketogenic diet, or keto, is a high-fat, moderate-protein, low-carbohydrate diet that has gained popularity as a weight loss method. It first surfaced in the 1920s as a treatment for conditions like epilepsy and diabetes. On a keto diet, anywhere from 60% to 80% of your daily calories will come from fats, 15% to 20% from proteins, and no more than 10% from carbohydrates.

The goal of the keto diet is to swap out glucose calories with fat. In doing so, the body enters a metabolic state called "ketosis," where it turns to burning stored body fat to fuel energy. This process typically takes 3 to 4 days, and can result in several pounds of weight loss in the first week.

There are several types of keto diets, including the standard ketogenic diet (SKD), the cyclical ketogenic diet (CKD), the targeted ketogenic diet (TKD), and the high-protein ketogenic diet (HPKD). The SKD and HPKD are the most common and well-researched types, with the SKD consisting of 70% fat, 20% protein, and 10% carbs, and the HPKD consisting of 60% fat, 35% protein, and 5% carbs.

The keto diet has been found to be effective for weight loss and improving cognitive function in people with Alzheimer's disease. It has also been shown to help manage type 2 diabetes, with one study finding that it reversed diabetes in about 60% of participants.

However, the keto diet is not suitable for everyone. It can be challenging to maintain due to its restrictive nature, and it may be harmful if not done correctly or without proper supervision. It can also lead to nutritional deficiencies, increased cholesterol, and other side effects like the "`keto flu," which includes symptoms such as stomach aches, diarrhea, and trouble sleeping.

Before starting the keto diet, it is important to consult with a healthcare professional to ensure it is safe and suitable for your individual needs and health goals.

How does the keto diet work?

The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. It involves reducing the number of carbohydrates consumed, which are typically broken down by the body into glucose and used as fuel, and instead replacing them with fat. This forces the body to burn its stores of body fat for energy, which in turn produces ketones in the liver and puts the body into a state of 'ketosis'.

The body can enter a state of ketosis within 1-4 days of starting the keto diet. During this time, the body may experience what is known as the ''keto flu', which includes symptoms such as stomach aches, diarrhoea, trouble sleeping, and poor concentration. These symptoms are usually temporary and can be mitigated by staying hydrated, exercising lightly, and getting plenty of rest.

The keto diet aims to send the body into a state of ketosis by heavily restricting carbohydrate intake. Typically, this means limiting carbohydrates to no more than 20-50 grams per day. This is a very strict diet that requires careful planning and compliance. Most organs in the body, including the brain, can use ketones as an alternative energy source.

The keto diet includes a set amount of protein because the building blocks of protein, amino acids, can be converted to glucose. This helps preserve lean body mass and muscle while in ketosis. The keto diet is typically made up of 70-75% fat, 15-20% protein, and 5-10% carbohydrates.

The keto diet has been shown to promote weight loss, especially within the first 3-6 months. It may also help improve glycemic control in people with type 2 diabetes and has potential neuroprotective effects. However, it is not suitable for everyone and should be undertaken with caution and under the guidance of a healthcare professional.

What are the benefits?

The keto diet has been linked to a range of health benefits, although more research is needed to confirm some of these.

Weight Loss

Research shows that the keto diet is effective at promoting weight loss, although it may not be more effective than other weight-loss diets. One review suggested that the keto diet can spur fat loss in people with obesity when used for a couple of weeks and for up to one year. A 2013 study also suggested that those on a very low-carb diet achieved greater weight loss over a longer period than those following a low-fat diet.

Diabetes

The keto diet has been highly effective for type 2 diabetes. One study showed that it reversed diabetes in about 60% of 349 participants. The keto diet also helped many of those in the study to lower their dependence on prescription insulin drugs.

Alzheimer's and Cognitive Function

The keto diet may also improve short- and long-term cognition among people living with Alzheimer's disease and experiencing mild cognitive impairment.

Blood Sugar Management

The keto diet may cause a reduction in A1C, a key test for diabetes that measures a person's average blood sugar control over two to three months. This could help reduce medication use.

Heart Disease

Ketogenic diets are linked to raising "good" cholesterol and lowering "bad" cholesterol. This is possibly because the lower levels of insulin that result from these diets can stop the body from making more cholesterol.

Acne

The drop in insulin that a ketogenic diet can trigger may also help stop acne breakouts.

Polycystic Ovary Syndrome

Ketogenic diets, which lower both the amount of insulin produced and the amount needed, may help treat polycystic ovary syndrome, along with other lifestyle changes like exercise and weight loss.

Endurance Athletes

The keto diet may help endurance athletes, such as runners and cyclists, by improving their muscle-to-fat ratio and raising the amount of oxygen their body is able to use when working hard.

What foods are allowed/avoided?

The keto diet is a low-carb, high-fat diet that can help with weight loss and improve health. Here's a detailed breakdown of the foods that are allowed and avoided on the keto diet:

Foods Allowed on the Keto Diet:

• Animal proteins: Fatty fish like salmon, shellfish, meat, and poultry are excellent sources of protein and healthy fats.
• Eggs: Pastured or omega-3 whole eggs are a great choice, with less than 1 gram of carbs and about 6 grams of protein per egg.
• Dairy and dairy alternatives: Cheese, plain Greek yogurt, cottage cheese, cream, and half-and-half are suitable options.
• Unsweetened plant-based milk: Soy, almond, and coconut milk are good choices, but avoid oat milk due to its high carb content.
• Green leafy vegetables: Spinach, kale, collard greens, and salad greens are nutrient-dense and low in carbs.
• Peppers: Bell peppers, jalapeños, and hot peppers add flavour and spice to keto meals.
• Summer squashes: Zucchini and yellow squash are versatile and low in carbs.
• High-fat veggies: Avocados and olives are unique among vegetables for their high-fat content and low net carbs.
• Other non-starchy vegetables: Cauliflower, broccoli, cabbage, and low-carb root veggies like jicama and turnips are great substitutes for high-carb foods.
• Nuts and seeds: Almonds, walnuts, macadamia nuts, and pumpkin seeds are healthy, high in fat, and low in carbs.
• Berries: Raspberries, strawberries, and blackberries are lower in carbs than other fruits and packed with antioxidants.
• Shirataki noodles: These noodles are made from glucomannan fibre, which helps with weight loss and diabetes management.
• Dark chocolate and cocoa powder: Dark chocolate with a minimum of 70% cocoa solids is a delicious treat on keto, thanks to its antioxidants and health benefits for the heart.
• Olive oil: A pure fat source with impressive benefits for heart health.
• Butter and ghee: These full-fat dairy products are good fats to include in the keto diet.
• Unsweetened coffee and tea: Coffee and tea are healthy, carb-free drinks that can boost metabolism and alertness.
• Unsweetened sparkling water: A refreshing, sugar-free alternative to soda.

Foods Avoided on the Keto Diet:

• Sugary foods: Soda, fruit juice, cakes, ice cream, and candy are high in carbs and should be avoided.
• Grains and starches: Wheat-based products, rice, pasta, and cereal are carb-rich foods that need to be eliminated.
• Fruit: All fruit, except small portions of berries like strawberries, due to their high natural sugar content.
• Beans and legumes: Peas, kidney beans, lentils, and chickpeas are off the menu.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, and parsnips are starchy veggies that should be limited.
• Low-fat or diet products: Low-fat mayonnaise, salad dressings, and condiments often contain added sugars.
• Certain condiments and sauces: Barbecue sauce, honey mustard, teriyaki sauce, and ketchup are high in carbs.
• Unhealthy fats: Processed vegetable oils and mayonnaise are best avoided.
• Alcohol: Beer, wine, liquor, and mixed drinks are not keto-friendly.
• Sugar-free diet foods: Sugar-free candies, syrups, and puddings often contain artificial sweeteners and are best avoided.

Is the keto diet healthy?

The keto diet is a low-carb, high-fat diet that has been around since the 1920s. It was originally used to treat epilepsy and diabetes, but today it is primarily used as a weight loss method.

The keto diet is considered healthy by some because it can help with weight loss and improve glycemic control in people with type 2 diabetes. It may also have neuroprotective effects and improve cognitive function in people with Alzheimer's disease, though more research is needed in this area.

However, the keto diet can be restrictive and hard to sustain, as it involves drastically cutting out carbs and increasing fat intake. This can lead to nutritional deficiencies and boredom, and it can affect social events as eating out becomes more difficult. The keto diet can also be high in saturated fat and trans fats, which may increase the risk of cardiovascular disease.

Additionally, the keto diet can be low in vegetables, grains, legumes, and fiber, which may have a negative impact on gut health. It can also lead to dehydration, electrolyte disturbances, and hypoglycaemia, as well as symptoms like headache, dry mouth, bad breath, fatigue, and nausea, commonly known as "keto flu".

Before starting the keto diet, it is important to consult a healthcare professional to ensure it is safe and appropriate for your individual needs and health goals.

Frequently asked questions