Keto Diet Weight Loss: What To Know And How?

The keto diet is a low-carb, high-fat diet that has been adopted by many people looking to lose weight and improve their health. The diet involves drastically reducing carbohydrate intake and replacing it with fat, which puts the body into a metabolic state called ketosis. During ketosis, the body becomes very efficient at burning fat for energy instead of glucose. This shift usually takes a few days to a week, during which the body burns through its glycogen stores and switches to using ketones as its primary source of fuel. While the keto diet has been shown to be effective for weight loss, it may not be suitable or sustainable for everyone.

Eat more fat and fewer carbs

The keto diet is a low-carb, high-fat diet that can lead to weight loss and improve health. On a keto diet, you drastically cut down on your carbohydrate intake and replace 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.

When following a keto diet, it is recommended to limit daily carbohydrate intake to fewer than 20-50 grams, depending on body size. This typically translates to getting about 70-80% of your calories from fat, 5-10% from carbohydrates, and 10-20% from protein.

• Choose healthy fats—Select healthier sources of fat such as olive oil, avocados, nuts (almonds, walnuts), and fatty fish like salmon, trout, tuna, and mackerel.
• Reduce carbohydrate intake—Eliminate or limit carb-rich foods such as sugary foods, grains, starches, fruits, beans, legumes, root vegetables, low-fat or diet products, unhealthy fats, alcohol, and sugar-free diet foods.
• Increase fat intake—Make sure each meal contains plenty of healthy fats. In addition to the sources mentioned above, you can include butter, cream, cheese, seeds, healthy oils (avocado oil, extra virgin olive oil), and full-fat dairy products.
• Moderate your protein intake—While protein is important, too much can slow down your transition into ketosis. Focus on moderate amounts of protein from sources like meat, eggs, and nuts.
• Base meals on low-carb vegetables—Vegetables are an important part of the keto diet. Include plenty of low-carb veggies such as leafy greens, broccoli, peppers, mushrooms, tomatoes, onions, and asparagus.
• Experiment with keto-friendly alternatives—You can still enjoy a variety of foods on the keto diet. Try making ketogenic pasta, bread, muffins, brownies, puddings, or ice cream using keto-friendly ingredients.

Try to eat whole, nutritious, low-carb foods

The keto diet is a low-carb, high-fat diet that can help with weight loss and blood sugar control. To lose weight on a keto diet, it is important to eat whole, nutritious, and low-carb foods.

Meat and poultry are staple foods on the keto diet. They contain no carbs and are rich in B vitamins and minerals. They are also a great source of high-quality protein, which may help preserve muscle mass.

Fish and shellfish are also keto-friendly. Salmon and other fish are carb-free and rich in B vitamins, potassium, and selenium. Fatty fish like salmon, sardines, mackerel, and tuna are high in omega-3 fats, which are associated with lower insulin levels and increased insulin sensitivity.

Eggs are another excellent source of protein for keto. Each large egg contains less than 1 gram of carbs and about 6 grams of protein. They can also trigger hormones that increase feelings of fullness. It is important to eat whole eggs, as most of an egg's nutrients are found in the yolk.

Dairy products like cheese, plain Greek yogurt, and cottage cheese are also suitable for keto. They are high in fat and protein and can help decrease appetite and promote feelings of fullness.

When it comes to plant-based foods, nuts and seeds are a great option. They are high in fat and low in carbs and can help you feel full and naturally lower your calorie intake. Berries, particularly raspberries and strawberries, are also suitable for keto as they are low in carbs and high in fiber.

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

Other suitable vegetables for keto include leafy greens like spinach, kale, and collard greens, as well as summer squashes like zucchini and yellow squash.

It is important to note that not all vegetables are low in carbs. Potatoes, sweet potatoes, onions, and certain winter squashes should be avoided or limited on a keto diet.

Overall, eating whole, nutritious, and low-carb foods is crucial for losing weight on a keto diet. These foods provide essential nutrients and can help you feel full and satisfied while staying within your daily carb range.

Avoid unhealthy fats

The keto diet is a low-carb, high-fat diet that can be an effective way to lose weight and improve health. While the diet does encourage the consumption of healthy fats, it's important to note that not all fats are created equal. Here are some tips to help you avoid unhealthy fats while on a keto diet:

• Choose healthy sources of fat: Opt for fats such as olive oil, avocados, nuts (almonds, walnuts), and fatty fish like salmon or trout. These foods provide essential nutrients and can help promote weight loss.
• Limit processed fats: Stay away from processed vegetable oils, mayonnaise, and other sources of unhealthy fats. These are often found in processed foods, so it's best to stick to whole, unprocessed foods as much as possible.
• Be mindful of portion sizes: Even healthy fats can become unhealthy if consumed in large quantities. Make sure to practice portion control and not overdo it, as keto-friendly foods tend to be high in calories.
• Read food labels: When purchasing packaged foods, carefully read the labels to check the types and amounts of fats they contain. Look for options with healthier fats and avoid those with processed or unhealthy fats.
• Cook with healthy oils: When preparing meals, use healthy oils like extra virgin olive oil or avocado oil. These can add good fats to your diet without the negative effects of unhealthy fats.
• Include a variety of whole foods: Base your diet on a variety of whole, unprocessed foods, including lean meats, fish, eggs, nuts, seeds, avocados, and low-carb vegetables. This will ensure you get a range of nutrients and minimise your intake of unhealthy fats.

Monitor your macronutrients

To lose weight on a keto diet, it is essential to monitor your macronutrients – the ratio of fats, proteins, and carbohydrates you consume. Here are some detailed guidelines and tips to help you effectively manage your macronutrients while on a keto diet:

Understanding Macronutrient Ratios

The keto diet is characterized by a significant reduction in carbohydrate intake, typically limiting total carbohydrates to less than 50 grams per day, or even as low as 20-30 grams. This restriction triggers a metabolic state called ketosis, where your body burns fat for energy instead of glucose. To achieve and maintain ketosis, 70-80% of your daily calories should come from fats, while protein intake should be moderate, making up about 10-20% of your diet.

Tracking Your Macronutrient Intake

Consider using a food tracking app, such as MyFitnessPal, to monitor your macronutrient intake. These apps can help you stay within your desired ratios by allowing you to log your meals and providing insights into your macronutrient distribution. Additionally, reading food labels and understanding their macronutrient composition can help you make informed choices when planning your meals.

Choosing the Right Fats

When it comes to fat sources, opt for healthy options such as olive oil, avocados, nuts (like almonds, walnuts, macadamia nuts, and pecans), seeds (sunflower, pumpkin, sesame, hemp, and flax seeds), and fatty fish like salmon, trout, tuna, and mackerel. Include a variety of these foods in your diet to meet the high-fat requirement of the keto diet.

Moderating Protein Consumption

While protein is essential, it should be consumed in moderate amounts as excessive protein intake can hinder ketosis. Aim for grass-fed beef, free-range poultry, wild-caught fish, eggs, tofu, and certain nuts and seeds to meet your protein needs. Remember, protein should make up about 10-20% of your total calorie intake.

Carbohydrate Considerations

Almost all carb sources are eliminated on the keto diet. However, non-starchy vegetables like leafy greens, broccoli, peppers, onions, and mushrooms can be included in moderation. Additionally, small portions of certain fruits, such as berries, are allowed due to their lower carbohydrate content.

Meal Planning and Preparation

To ensure you're meeting your macronutrient goals, plan your meals in advance. Stock up on keto-friendly staples like meat, cheese, eggs, nuts, oils, avocados, and low-carb vegetables. Experiment with different recipes to make your keto journey interesting and tasty.

Monitoring Ketone Levels

Consider monitoring your ketone levels using blood or urine tests. This will help you determine if you're keeping your carb intake low enough to achieve and maintain ketosis. If you're in ketosis, your body will be effectively burning fat for energy, which can lead to weight loss.

Be consistent

To achieve the desired results from a keto diet, consistency is key. This means sticking to the diet over the long term and making it a part of your lifestyle.

The keto diet is a significant shift from the standard dietary recommendation, where typically, 45-65% of calories come from carbs. In contrast, the keto diet requires a drastic reduction in carb intake, limiting carbs to just 30-50 grams per day, or even as low as 20 grams. This shift can be challenging to maintain, and it's important to be consistent to achieve and maintain ketosis, the metabolic state where your body burns fat for energy instead of glucose.

Being consistent with the keto diet means planning your meals, reading food labels, and tracking your macronutrients to ensure you're staying within the recommended ranges. It's important to base your meals on low-carb vegetables and high-fat meats, fish, or eggs. You may also want to monitor your ketone levels through blood or urine tests to ensure you're keeping your carb levels low enough to stay in ketosis.

In addition to meal planning and tracking, consistency also means sticking with the keto diet even when faced with social gatherings or dining out. It's helpful to bring your own food to social events to make it easier to stick to your meal plan. When eating out, opt for meat-, fish-, or egg-based dishes and replace high-carb sides with extra vegetables.

While the keto diet can be challenging to maintain, consistency is crucial to achieving your weight loss goals and improving your health. It's important to remember that weight loss takes time, and small, consistent changes are the key to losing and maintaining weight in a healthy way.

Frequently asked questions