Complete Keto: How Does It Work?

The ketogenic diet, or keto diet, is a low-carb, high-fat diet. It involves drastically reducing your 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.

The keto diet is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks. It is used to help reduce the frequency of epileptic seizures in children and can also be tried for weight loss, but it's best to make this only a short-term dietary change.

The keto diet is high in fat, moderate in protein, and low in carbohydrates. The standard keto diet consists of 70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates. It is important to note that the keto diet can be difficult to follow and may have side effects such as keto flu, which includes symptoms like upset stomach, headache, and fatigue.

What is the keto diet?

The keto diet is a low-carb, high-fat diet that offers many health benefits. It 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.

There are several versions of the keto diet, including the standard ketogenic diet (SKD), the cyclical ketogenic diet (CKD), the targeted ketogenic diet (TKD), and the high-protein ketogenic diet. The SKD is the most researched and most recommended.

On the keto diet, 70% of your calories should come from fat, 20% from protein, and only 10% from carbs. This typically means limiting your carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils.

The keto diet has been shown to aid weight loss and improve health. It can also help improve risk factors for heart disease, including body fat, HDL cholesterol levels, blood pressure, and blood sugar. Additionally, the diet is currently being explored as a potential additional treatment for cancer, Alzheimer's disease, epilepsy, and Parkinson's disease.

While the keto diet has many benefits, there are some potential side effects and risks associated with it. Some people may experience "keto flu," which includes symptoms such as fatigue, mental fogginess, and irritability. Other possible side effects include gastrointestinal issues, nutrient deficiencies, and increased cholesterol levels. It is important to consult a healthcare professional before starting the keto diet, as it may not be suitable for everyone.

What are the benefits of the keto diet?

The keto diet is a low-carb, high-fat diet that offers many health benefits. Here are some of the benefits of the keto diet:

• Weight Loss: The keto diet is an effective way to lose weight and lower the risk of disease. Research shows that the keto diet may be as effective for weight loss as a low-fat diet.
• Diabetes Management: The keto diet can help people with type 2 diabetes or prediabetes lose excess fat and improve blood sugar control. It can also boost insulin sensitivity and lead to significant health benefits.
• Heart Health: The keto diet can improve risk factors like body fat, HDL ("good") cholesterol levels, blood pressure, and blood sugar. It may also reduce the risk of cardiovascular disease.
• Brain Health: The keto diet may improve brain function and reduce symptoms of Alzheimer's disease. It can also reduce seizures in people with epilepsy, especially children.
• Polycystic Ovary Syndrome (PCOS): The keto diet can help reduce insulin levels, which may play a key role in PCOS. It can also improve other markers of PCOS, such as luteinizing hormone (LH) and follicle-stimulating hormone (FSH) levels and fasting insulin levels.
• Acne: The keto diet may help reduce acne symptoms by lowering carb intake and stabilising blood sugar levels.
• Cancer: The keto diet is being explored as an additional treatment for cancer, as it may help slow tumour growth. It may also lower the risk of insulin-related cancers.
• Metabolic Syndrome: The keto diet can effectively reverse all five key symptoms of metabolic syndrome, including elevated blood pressure, fasting blood sugar levels, and low "good" HDL cholesterol levels.

What foods can you eat on the keto diet?

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. It involves drastically reducing your 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.

• Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
• Fatty fish: salmon, trout, tuna, and mackerel
• Eggs: pastured or omega-3 whole eggs
• Butter and cream: grass-fed butter and heavy cream
• Cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
• Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc
• Healthy oils: extra virgin olive oil and avocado oil
• Avocados: whole avocados or freshly made guacamole
• Low-carb veggies: green veggies, tomatoes, onions, peppers, etc
• Condiments: salt, pepper, herbs, and spices

It's important to base your diet mostly on whole, single-ingredient foods.

What are the side effects of the keto diet?

The keto diet is a low-carb, high-fat diet that has been associated with several health benefits, including weight loss, improved blood sugar control, and reduced risk of certain diseases. However, it's important to be aware of potential side effects before starting this diet. Here are some of the most commonly reported side effects of the keto diet:

• Keto Flu: Many people experience a group of symptoms known as the "keto flu" during the initial phase of the keto diet. This includes fatigue, mental fogginess, irritability, nausea, and constipation. These symptoms are usually mild and typically resolve within a few days to a few weeks.
• Digestive Issues: The keto diet restricts carbohydrates, which can make it challenging to meet daily fibre needs. This may lead to digestive discomfort, constipation, and other gastrointestinal issues.
• Nutrient Deficiencies: The keto diet limits several nutrient-dense foods, including fruits, whole grains, and legumes. As a result, some individuals may not obtain adequate amounts of certain vitamins and minerals, such as calcium, vitamin D, magnesium, and phosphorus.
• Low Blood Sugar: While the keto diet can help manage blood sugar levels in people with diabetes, it may also increase the risk of hypoglycaemic episodes, especially in those with type 1 diabetes. Hypoglycaemia is a serious condition characterised by confusion, shakiness, fatigue, and sweating, and it can lead to coma or death if not treated promptly.
• Bone Health: The keto diet has been linked to impaired bone health. Animal studies suggest that it may decrease bone mineral density and increase markers of bone breakdown. However, more research is needed to confirm these effects in humans.
• Kidney Health: The keto diet's emphasis on animal-based foods and high-fat content may negatively impact kidney health. It can increase the risk of kidney stones and potentially worsen chronic kidney disease due to increased acid load and reduced citrate levels in the urine.
• Energy Levels: Some people may experience fluctuations in energy levels during the initial stages of the keto diet. While some report increased energy, others may feel more drained, especially during physical activity, as the body adjusts to using fat for energy instead of carbohydrates.
• Increased Cholesterol: The keto diet has been associated with increased levels of LDL ("bad") cholesterol. This could potentially lead to accelerated atherosclerosis and an increased risk of cardiovascular disease.
• Electrolyte Imbalances: As the keto diet can affect the body's mineral balance, it may lead to electrolyte imbalances, such as dehydration and reduced sodium and potassium levels.
• Cravings and Social Challenges: Restricting carbohydrates and sugar can lead to intense cravings, especially in the initial stages of the diet. Additionally, eating out or socialising while on the keto diet can be challenging, as most restaurant meals and social gatherings involve high-carb foods.

While the keto diet offers potential health benefits, it's important to be aware of these side effects and consult a healthcare professional before starting any new diet, especially if you have a medical condition or take medications.

How do you get into ketosis?

To get into ketosis, you need to follow a ketogenic (keto) diet, which is a low-carb, high-fat diet. The keto diet is based on the principle that by depleting the body of carbohydrates, which are its primary source of energy, you can force the body to burn fat for fuel, thereby maximising weight loss.

To get into ketosis, you need to eat less than 20-50 grams of net carbs per day. This typically means cutting out bread, pasta, grains, sugar, and most fruit, and getting most of your calories from fat. The fewer carbs you eat, the more effective the diet is for reaching ketosis.

It usually takes a few days to reach ketosis, but it can take longer depending on factors such as your carbohydrate, fat and protein intake, and your physical activity level.

Tips for getting into ketosis

• Focus on reducing your carb intake, rather than increasing fat.
• Plan your meals in advance to ensure you stay within your daily carb limit.
• Practise intermittent fasting, for example by limiting food intake to an 8-hour window each day.
• Test for ketones in your blood, breath or urine to confirm that you are in ketosis.
• Look out for symptoms of ketosis, such as increased thirst, dry mouth, frequent urination, and decreased hunger.
• If you are struggling to get into ketosis, try gradually reducing your carb intake over time.

Potential risks and side effects

The keto diet is not suitable for everyone and should be avoided by anyone at risk for heart disease, pregnant or breastfeeding women, those with kidney disease, and anyone with a history of an eating disorder.

Potential side effects of the keto diet include:

• "Keto flu", which includes symptoms such as upset stomach, headache and fatigue.
• "Keto breath"
• Constipation
• Nutrient deficiencies
• High cholesterol

Frequently asked questions