Keto Diet: Will It Work For You?

The keto diet is a popular, effective way to lose weight and improve health. It is a low-carb, high-fat diet that raises blood levels of ketones, which are chemical byproducts that provide a new fuel source for cells. When the body is in ketosis, it burns fat instead of carbohydrates for energy. While the keto diet can be beneficial for weight loss and health, it is not suitable for everyone and should be avoided by those with certain medical conditions. So, how do you know if the keto diet is working for you? Here are some signs that indicate your body has entered ketosis:

Weight loss

The keto diet is a low-carb, high-fat diet that has been proven to be effective for weight loss. Here are some ways in which the keto diet promotes weight loss:

Higher Protein Intake

Some keto diets lead to an increase in protein intake, which has many weight loss benefits.

Gluconeogenesis

The body converts fat and protein into carbs for fuel, burning many additional calories each day.

Appetite Suppressant

The keto diet helps you feel full due to positive changes in hunger hormones, including leptin and ghrelin.

Improved Insulin Sensitivity

Keto diets can drastically improve insulin sensitivity, which can help improve fuel utilization and metabolism.

Decreased Fat Storage

Keto diets may reduce lipogenesis, the process of converting sugar into fat. When there is minimal intake of carbs, fat is used for energy.

Increased Fat Burning

Several studies have found that keto diets may slightly increase the amount of fat burned during rest, daily activity, and exercise, although more research is needed.

In one study, people on a keto diet lost 2.2 times more weight than those on a low-calorie, low-fat diet. Another 2007 study found that the low-carb group lost 15.2 pounds, while the low-fat group lost only 4.6 pounds over three months.

However, it is important to note that the keto diet may not be sustainable for everyone due to its restrictive nature. Additionally, there may be some initial side effects, such as the "keto flu," which can include fatigue, mental fogginess, and irritability.

Overall, the keto diet can be an effective tool for weight loss, but it is always recommended to consult with a healthcare professional before starting any new diet.

Increased ketones in the blood

There are several ways to measure ketone levels in the blood. One way is to use a blood ketone meter, which measures the amount of beta-hydroxybutyrate (BHB) in the blood. BHB is one of the primary ketones present in the bloodstream. Another way to measure blood ketone levels is through a breath analyser, which monitors acetone, one of the three main ketones in the blood during ketosis.

According to some experts, nutritional ketosis is defined as blood ketones equal to or above 0.5 millimolar (mM). However, it's important to note that blood ketone levels can vary depending on an individual's baseline. As such, it's crucial to know your own baseline and assess your ketone levels accordingly.

While urine ketone testing is also an option, it is not as accurate as blood ketone testing since urine levels only reflect ketone levels from a few hours ago. Additionally, urine tests typically measure acetoacetate, one of the three ketone bodies, while beta-hydroxybutyrate is the more common ketone body produced.

It's worth noting that increased ketones in the blood can also lead to dehydration and an electrolyte imbalance, which can cause complications. Therefore, it's important to drink plenty of fluids and seek medical advice if symptoms of dehydration occur.

Appetite suppression

The keto diet is a popular, effective way to lose weight and improve health. It involves a low-carb, high-fat diet that induces ketosis, a metabolic process where the body burns fat for energy instead of carbohydrates. One of the key benefits of the keto diet is its ability to suppress appetite.

The keto diet has been shown to reduce hunger and increase feelings of fullness and satiety. This is due to a combination of factors, including alterations to hunger hormones and increased protein intake. The high-fat content of the keto diet also plays a role, as fats are known to be more satiating than carbohydrates. Additionally, the ketones produced during ketosis may have an impact on the brain, further reducing appetite.

While reduced hunger can be beneficial for weight loss, it is important to ensure adequate nutrition and calorie intake to support overall health. Appetite suppression may also be a concern for individuals recovering from eating disorders or with a history of disordered eating patterns. In these cases, it is crucial to work with a healthcare professional to ensure safe and effective weight loss or management.

The timeline for appetite suppression to occur can vary from person to person. Some people may experience decreased hunger within the first few days of starting the keto diet, while for others, it may take a few weeks. It is important to give the body time to adjust to the new way of eating and be mindful of potential side effects, such as fatigue and digestive issues, which are common during the initial stages of the keto diet.

Fatigue and sleep changes

Starting the keto diet can be a difficult transition for the body, which is used to being fuelled by carbohydrates. As a result, fatigue and sleep changes are common during the initial stages of the diet. This is because the body is switching from burning carbohydrates to burning fat for energy. Carbohydrates provide a quicker burst of energy, so it takes a few days or weeks for the body to start burning fat efficiently. During this adjustment period, known as keto adaptation, you may experience fatigue, as well as other symptoms such as headaches, nausea, dizziness, and decreased energy.

Fatigue

Fatigue is a well-known side effect of the keto diet and can cause people to quit before they get into full ketosis. It is a natural part of the transition process and should pass within a few weeks. To reduce fatigue, you can try taking electrolyte supplements, drinking plenty of water, and eating more calories. It is also important to eat regularly, especially in the beginning when your body is adjusting.

Sleep Changes

Sleep disturbances, or "keto insomnia", are another common issue when starting the keto diet. These can include difficulty falling asleep, nighttime waking, and fragmented sleep. The low intake of carbohydrates on the keto diet may disrupt sleep-regulating chemicals like melatonin and adenosine, causing these sleep changes. As with fatigue, sleep disturbances tend to improve as the body adapts to the new metabolic state.

Digestive issues

The keto diet is a very low-carb, high-fat, and moderate-protein diet. It can have a significant impact on digestive health, and gastrointestinal (GI) issues are among the most common side effects for people switching to keto.

The keto diet eliminates high-carb foods like fruits, starchy vegetables, grains, and legumes. Many of these foods are also high in fiber, an essential nutrient for digestion. Insufficient fiber intake can lead to constipation, and high fiber intake is thought to protect against digestive disorders like hemorrhoids, stomach ulcers, gastroesophageal reflux disease (GERD), and diverticulitis.

The keto diet may also alter your gut microbiome. Some studies indicate that a high-fat diet can lead to increased inflammation, reduced beneficial fatty acids, and changes in gut bacteria composition. This can increase the risk of developing diseases such as ulcerative colitis, Crohn's disease, and inflammatory bowel disease.

How to manage digestive issues on keto

• Understand what's normal: It's common to experience changes in bowel habits when starting keto, such as smaller stool volume and less frequent bowel movements. These changes are typically not a cause for concern.
• Tone down coconut products and MCTs: Coconut oil and other medium-chain triglycerides (MCTs) are popular on keto due to their ability to aid ketosis. However, they can cause abdominal cramps and diarrhea, especially when consumed in large amounts or when your body is not used to them.
• Adjust your fiber intake: Ensure you're getting enough soluble fiber, which forms a lubricating gel in the colon that makes stool easier to pass. Also, be mindful of FODMAPs, a type of fiber found in low-carb keto staples like cauliflower, broccoli, garlic, onions, and cabbage. Some people are sensitive to FODMAPs, which can cause diarrhea, flatulence, and bloating.
• Stay hydrated: Dehydration is common on keto due to reduced water intake from lower fruit and vegetable consumption. Drinking plenty of water, especially mineral water, can help prevent constipation.
• Consider supplements: Probiotics and prebiotics can help support gut health and digestion. Digestive enzymes may also be beneficial if food feels like it's sitting in your stomach for too long.
• Eat fermented foods: Fermented foods like sauerkraut and kimchi can improve digestion and help reduce constipation or diarrhea.
• Reduce dairy intake: Dairy products are included in the keto diet, but dairy can be hard to digest and lead to bloating, gas, nausea, and constipation. Consider reducing your dairy intake or switching to dairy-free alternatives.

Frequently asked questions