Keto Weight Loss: How Does It Work?

The ketogenic, or keto, diet is a low-carb, high-fat, and high-protein diet that has gained popularity as a weight-loss strategy. The keto diet forces the body to use fat, instead of glucose, as its main source of energy. This metabolic state, called ketosis, is achieved by drastically reducing carbohydrate intake to 20-50 grams per day. While the keto diet can lead to faster weight loss compared to a calorie-reduction diet, it is not a sustainable method for long-term weight management.

During the initial phase of the keto diet, people often experience rapid weight loss, which is primarily attributed to the loss of water weight. As the body enters ketosis and starts burning stored fat, weight loss typically slows down. The rate of weight loss on the keto diet depends on various factors, including initial body mass index, calorie intake, physical activity levels, and underlying health conditions.

While the keto diet can be effective for weight loss, it is not without its challenges and risks. Sticking to a highly restrictive diet can be difficult, and the keto diet may lead to unpleasant side effects such as hunger, fatigue, and mood swings. Additionally, the high consumption of saturated fats and limited intake of fruits and vegetables may increase the risk of heart disease and nutrient deficiencies.

Overall, while the keto diet may lead to rapid weight loss in the short term, it is not a sustainable or risk-free method for long-term weight management. It is important to consult a healthcare professional before starting any restrictive diet, such as the keto diet, to ensure it is safe and appropriate for your individual needs.

Achieving ketosis

On the keto diet, carbs should be restricted to 20 to 50 grams per day, though this number can vary depending on body size. This typically equates to 5–10% of your total calorie intake. In contrast, the standard dietary recommendation is to derive 45–65% of calories from carbs. This shift in macronutrient ratios can be challenging to adjust to and may cause initial side effects, such as hunger, fatigue, mood swings, and dizziness.

It usually takes two to four days to enter ketosis, but this timeline can vary depending on individual factors such as resting metabolic rate, body fat percentage, physical activity levels, and daily carb intake. Home testing kits or breath analyzers can help you determine whether you've entered ketosis.

Once you've reached ketosis, your body will be more efficient at burning fat. However, it's important to note that achieving ketosis doesn't guarantee weight loss. Calorie intake and expenditure still play a crucial role. Even when in ketosis, consuming too many calories can hinder your weight loss goals. Therefore, it's essential to monitor your calorie intake and ensure you're creating a calorie deficit.

In addition to reducing carbs, the keto diet emphasizes increasing your fat intake. The recommended ratio for a keto diet is 70–80% fat, 5–10% carbohydrates, and 10–20% protein. When choosing fats, prioritize saturated fats like coconut oil, butter, cocoa butter, and lard. For protein sources, opt for beef, bacon, and pork, which also contain high amounts of saturated fat.

While the keto diet can lead to rapid initial weight loss, it's important to distinguish between water weight and fat loss. In the first week, you may experience a quick drop in weight due to the loss of water weight. This occurs because carbs retain water in the body, and when you reduce your carb intake, your body releases this stored water. However, once you're fully in ketosis, your weight loss may slow down, but it's likely that more of the weight lost will be fat.

Eating too much protein

While the keto diet is primarily focused on restricting carbs and eating plenty of fat, protein intake also plays a crucial role in achieving and maintaining ketosis. Eating too much protein can impair ketone production and potentially kick you out of ketosis. This is because protein digestion triggers the release of insulin and glucagon, two hormones with opposing functions. Insulin stimulates the uptake of sugar into cells and reduces the breakdown and release of fat from fat cells, while glucagon triggers glycogen breakdown, fat burning, and the production of ketones. The ratio of insulin to glucagon determines how protein intake affects ketone levels. If insulin levels are higher, ketone production will be reduced, while consistently higher glucagon levels will lead to ketosis.

The impact of protein intake on ketone levels depends on various factors, including health status, activity levels, gender, and current body composition. For example, individuals with type 2 diabetes may be more likely to experience a significant increase in insulin levels after protein intake, impairing their ketone production. On the other hand, healthier and more active individuals can typically consume more protein without being kicked out of ketosis.

To determine your personal keto protein limit, it is recommended to use a blood ketone meter and test strips. By gradually increasing your protein intake while monitoring your ketone levels, you can find the optimal amount of protein for your body. Additionally, two signs that your protein intake may be too high are an ammonia-like smell on your breath and flu-like symptoms as your body restarts its journey to ketosis.

While it is important to be mindful of protein intake, it is also crucial to consume adequate amounts of protein on the keto diet. Protein is essential for muscle growth and repair, healthy bones and joints, healthy skin, hair, and nails, and maintaining the pH of blood and bodily fluids. It also helps increase calorie burning, decrease cravings and hunger levels, and improve weight loss results. Therefore, finding the right balance of protein intake is key to a successful keto diet.

Eating too many acceptable carbs

The keto diet is a low-carb, high-fat diet that 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. However, if you're not careful, it's easy to fall into the trap of eating too many "acceptable carbs".

Carbohydrates are a necessary part of a balanced diet, but on keto, it's crucial to monitor your carb intake to ensure you stay within the recommended range for ketosis. Net carbs are calculated by subtracting fibre and sugar alcohols from the total carbs, as these don't significantly impact blood sugar levels. While some foods are naturally low in carbs, others are marketed as "low-carb" or "keto-friendly" but can still contain a significant amount of net carbs.

Vegetables, for example, are often touted as healthy and keto-friendly. While non-starchy vegetables like leafy greens, broccoli, and cauliflower are excellent choices, starchy vegetables like potatoes, sweet potatoes, and corn can quickly add up in terms of carb count. Additionally, fruits, though natural and nutritious, tend to be high in carbs and sugar. Even keto-friendly fruits like berries should be consumed in moderation, as they can still impact your carb intake.

Another pitfall is the consumption of processed and packaged foods labelled "low-carb" or "keto". These foods may seem convenient and harmless, but they can often contain hidden carbs. Ingredients like sugar alcohols, flour alternatives, and starches can add up, kicking your body out of ketosis. It's important to read labels carefully and understand the net carb content of these foods.

Finally, while dairy products are an excellent source of fat and protein on the keto diet, not all dairy is created equal. Some dairy products, such as milk, yogurt, and certain cheeses, can contain significant amounts of lactose, a natural sugar that contributes to carb intake. Opting for full-fat, low-lactose, or lactose-free options can help reduce carb intake while still enjoying dairy.

In conclusion, while the keto diet offers flexibility and a wide range of food choices, it's important to remain mindful of your carb intake. Even "acceptable carbs" can accumulate and hinder your progress if consumed in excess. By being aware of the carb content in your food choices and making informed decisions, you can stay on track and maximise the benefits of the keto diet.

Not counting calories

The ketogenic (keto) diet is a popular weight-loss strategy, and one of the key benefits is that you may not need to count calories to lose weight. This is because keto changes the way your body fuels itself, shifting from burning glucose to burning fat as a primary energy source. This shift can lead to several metabolic advantages for weight loss, even without a calorie-controlled diet.

Firstly, keto reduces your appetite. By cutting out carbohydrates, which are quickly broken down into glucose, your body has to adapt to using fat for energy. This process takes longer and keeps you feeling fuller for longer, reducing your overall calorie intake without you having to consciously restrict calories.

Secondly, keto changes your body composition. The diet promotes fat burning, especially around the abdomen and waist, leading to a reduction in overall body fat. This can have significant health benefits, as abdominal fat is linked to metabolic and cardiovascular issues.

Additionally, keto can help balance your hormones. The diet improves insulin sensitivity, which can lower insulin levels and allow your body to more effectively access and burn stored fat. This hormonal balance also helps regulate hunger and can increase satiety, further reducing your calorie intake without conscious restriction.

Another advantage of keto is its steady energy provision. Unlike glucose, which provides quick bursts of energy followed by crashes that leave you feeling hungry and craving sugar, fat provides a more consistent and long-lasting source of fuel. This stable energy level can help you maintain your activity levels and avoid the fatigue often associated with calorie restriction.

Finally, keto can help reduce inflammation, which is often a contributor to weight gain and metabolic issues. By reducing inflammation, keto may improve your overall health and further support weight loss.

Constant snacking

To avoid this, it is important to be mindful of your snack choices and portions. Opt for lower-calorie, nutritious options like non-starchy vegetables or proteins, which can help you feel full without the extra calories. For example, try celery sticks and cherry tomatoes dipped in guacamole or a hard-boiled egg with cut-up veggies.

Additionally, consider setting a snack schedule to help control your calorie intake. By planning your snacks and sticking to a schedule, you can make sure you're not constantly snacking and giving your body time to feel hungry between meals. This will also help you make healthier choices when you do snack.

Drinking plenty of water can also help curb constant snacking. Water helps fill your stomach, reducing the urge to snack and helping you feel more satisfied between meals.

Remember, while snacking can be a part of a healthy diet, it's important to be mindful of what and how much you're snacking on to support your weight loss goals on the keto diet.

Frequently asked questions