Keto Basics: How Does This Diet Work?

The keto diet is a high-fat, low-carbohydrate diet that has gained popularity as a weight loss method. The diet first surfaced in the 1920s as a way to help with conditions like epilepsy and diabetes. On a keto diet, your nutrition centres on fatty foods, which will make up about 60% to 80% of your daily calories. Proteins make up 15% to 20%, and carbs are restricted to no more than 50 grams.

The keto diet works by limiting your carb intake to a level that's too low to support your body's energy needs. As a result, your body turns to burning your stores of body fat for fuel, a state known as ketosis. This can lead to weight loss and may also have other health benefits, such as improving type 2 diabetes. However, the keto diet is restrictive and can be challenging to follow, so it's important to consult a doctor or nutritionist before starting.

What is the keto diet?

The keto diet is a high-fat, low-carbohydrate diet that has gained traction as a weight loss method in recent years. The diet first surfaced in the 1920s, initially recommended by doctors to help with conditions like epilepsy and diabetes.

The keto diet is restrictive, with fatty foods making up 60% to 80% of daily calories, proteins making up 15% to 20%, and carbs restricted to no more than 50 grams. This is a drastic change for many, as carbs like bread, pasta, and potatoes often make up more than 50% of the average American diet.

The goal of the keto diet is to swap out glucose calories with fat. When you're on the keto diet, you're eating too few carbs to support your body's energy needs, so your body turns to burning your stores of body fat for fuel. As your body burns body fat for fuel, it produces ketones, substances made in your liver. Your body then enters a metabolic state called "ketosis."

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 standard and high-protein diets are the most common and have been the most extensively researched.

The keto diet has been highly effective for certain conditions, especially type 2 diabetes. One study found that the keto diet reversed diabetes in about 60% of participants over a period of one year. The keto diet has also been linked to other health benefits, including cognitive and memory improvement, cancer treatment, and psychiatric disorders.

However, the keto diet is not suitable for everyone and should be done under medical supervision. It may be harmful if done incorrectly and can lead to side effects such as "keto flu," which includes symptoms like stomach aches, diarrhea, trouble sleeping, and poor focus. The keto diet can also affect gut health and lead to low bone density and slower growth.

Additionally, the keto diet can be challenging to stick to due to the restrictive nature of the diet and the need to drastically cut carb intake. It is important to consult a doctor or nutritionist before starting the keto diet to ensure it is right for you and to create a tailored meal plan.

How does the keto diet work?

The keto diet is a high-fat, low-carbohydrate diet that has gained popularity as a weight loss method. It first appeared in the 1920s as a way to help with conditions like epilepsy and diabetes.

The keto diet 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 very efficient at burning fat for energy. Typically, a keto diet consists of 70% fat, 20% protein, and only 10% carbs.

When following a keto diet, your body turns to burning your stores of body fat for energy. This process produces ketones, substances made in your liver. If you follow the keto diet strictly, your body will reach ketosis in about four days, and you will likely see several pounds of weight loss in the first week.

To start a keto diet, you will need to reduce your carbohydrate intake to a maximum of 50 grams per day, or even as low as 20 grams per day to guarantee ketosis. This usually means cutting out foods like breads, pasta, potatoes, fruits, and starchy vegetables. Instead, you will be eating more fatty foods like meat, fish, eggs, nuts, and healthy oils.

It is important to note that the keto diet can be restrictive and may not be suitable for everyone. It is best to consult your doctor or a nutritionist before starting, especially if you have other dietary restrictions or health conditions.

What are the types of keto diet?

There are several types of keto diets, each with slight changes to the proportion of fat, protein, and carbohydrates. Here are some of the most common types:

• Standard Ketogenic Diet (SKD): This is a very low-carb, moderate-protein, and high-fat diet. It typically consists of 70% fat, 20% protein, and only 10% carbs.
• Cyclical Ketogenic Diet (CKD): This involves periods of higher-carb "refeeds," such as 5 ketogenic days followed by 2 high-carb days.
• Targeted Ketogenic Diet (TKD): This diet allows for the addition of carbs around intense workouts.
• High-Protein Ketogenic Diet (HPKD): This diet includes more protein than the SKD, with a ratio of 35% protein, 60% fat, and 5% carbs.
• Well Formulated Ketogenic Diet (WFKD): This diet follows the SKD blueprint but focuses on using medium-chain triglycerides (MCTs) to provide much of the fat content.
• Calorie-Restricted Ketogenic Diet: Similar to the SKD, but with restricted calories.
• Mediterranean Keto Diet: This diet combines the standard keto macros with an emphasis on Mediterranean diet elements like fatty fish and olive oil.
• Keto 2.0: This newer version of the keto diet decreases the amount of fat and increases carbs and protein. The breakdown is 50% fat, 30% protein, and 20% carbs.
• Dirty Keto: This is similar to the standard keto diet in terms of macronutrient distribution, but the source of these macros can come from any type of food, including highly processed and prepackaged meals.
• Clean Keto: This approach focuses on sourcing the healthiest versions of foods, such as organic, grass-fed, and cold-pressed options.

What is the keto diet used for?

The keto diet is used for weight loss and to help manage certain health conditions. It was originally used to help with conditions like epilepsy and diabetes. Over time, experts have applied the benefits of the keto diet to several other health conditions, including cognitive and memory improvement, cancer, and psychiatric disorders.

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

How do you start a keto diet?

The keto diet is a high-fat, low-carbohydrate diet that has gained popularity as a weight loss method. It first surfaced in the 1920s as a way to help with conditions like epilepsy and diabetes.

If you're thinking about trying the keto diet, here are some steps to help you get started:

Understand the Basics

Know what the keto diet entails and how it works. The keto diet involves drastically reducing your carbohydrate intake and replacing it with healthy fats. This reduction in carbs puts your body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates.

Consult an Expert

Talk to your doctor or a nutritionist to determine if the keto diet is right for you. This is especially important if you have other dietary restrictions, such as being a vegan, vegetarian, or having food allergies. Experts can help you find alternatives and come up with a meal plan that suits your needs.

Plan Your Meals

Before starting the keto diet, it's important to plan your meals. Make sure you have a good understanding of what foods you can and cannot eat. Keto-friendly foods include full-fat dairy products, non-starchy and fibrous vegetables, meat, fish, eggs, nuts, and healthy oils. Avoid starchy and high-carb foods like potatoes, sweet potatoes, corn, peas, beans, and fruits high in sugar.

Stock Up on Keto-Friendly Foods

Once you have a meal plan in place, it's time to go grocery shopping. Stock your pantry and fridge with keto-friendly foods. This may involve tossing out some of your current food items and replacing them with high-fat, low-carb options.

Stay Hydrated

Water is crucial when following the keto diet. Low-carb diets can have a diuretic effect, so it's important to drink enough water to stay hydrated. Aim for a minimum of 6 to 8 glasses of water per day, and even more if you're exercising or if it's a hot day.

Manage Your Protein Intake

On the keto diet, it's important to maintain your protein intake. Protein provides the liver with the amino acids needed to make new glucose for cells and organs that can't use ketones or fatty acids as fuel. Not consuming enough protein can lead to muscle mass loss, while consuming too much can prevent ketosis. Aim for 20-30% of your diet to be made up of protein.

Be Mindful of Potential Side Effects

The keto diet may come with some side effects, such as the keto flu, which can include symptoms like stomach aches, diarrhea, constipation, trouble sleeping, and poor focus. These symptoms usually occur as your body adjusts to burning fat instead of carbohydrates for energy. To minimize side effects, start the diet slowly, stay hydrated, exercise lightly, and get plenty of rest.

Remember, it's important to consult with a healthcare professional before starting any new diet, especially one as restrictive as the keto diet. They can help guide you and ensure it's a safe and healthy option for you.

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