Keto Dieting: How Does Number One Keto Work?

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 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 typically made up of 70% fat, 20% protein and 10% carbohydrates.

How does the keto diet work?

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 carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your body burns fat for energy instead of glucose.

When following a keto diet, it's important to eat very few carbs, a moderate amount of protein, and just enough fat to feel satisfied. Carbohydrate intake should be limited to 20-50 grams of net carbs per day, or 5-10% of calories. Protein intake should be moderate, as very high intake can spike insulin levels and lower ketones. Around 35% of total calorie intake is the upper limit for protein. As for fat, there's no need to add excessive amounts unless you require extra calories. On a keto diet, about 60-75% of your calories come from fat.

The keto diet has been shown to provide several benefits, such as weight loss, improved metabolic health, and reduced risk of chronic illnesses. However, it may also have some side effects, including "keto flu", kidney stones, and vitamin and mineral deficiencies.

To achieve optimal ketone levels for nutritional ketosis, it's crucial to restrict carb intake to less than 50 grams of total carbs or 25 grams of net carbs per day. Intermittent fasting can also help in achieving ketosis faster.

What are the benefits of the keto diet?

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. Here are some of the benefits of the keto diet:

• Weight loss: The keto diet can help with weight loss by reducing hunger and lowering insulin levels, which can help the body access its fat stores more easily. Many studies have shown that the keto diet leads to significant weight loss without the need for calorie counting.
• Improved blood sugar control: The keto diet can help lower blood sugar levels and improve insulin sensitivity, making it especially useful for people with type 2 diabetes or metabolic syndrome.
• Reduced appetite: Low-carb diets have been shown to automatically reduce appetite and calorie intake, which can aid in weight loss.
• Improved metabolic health: The keto diet may improve several markers of metabolic health, including blood pressure, blood sugar, HDL cholesterol, and triglyceride levels. It can also help reduce harmful abdominal fat, which is associated with a reduced risk of heart disease and type 2 diabetes.
• Neurological benefits: The keto diet has been found to have neuroprotective benefits and may help improve neurological conditions such as epilepsy, Alzheimer's disease, autism, and brain cancers.
• Potential cancer treatment: Some research suggests that the keto diet may be a useful complementary treatment for cancer, as it can cause more oxidative stress in cancer cells than in normal cells, making them more vulnerable to chemotherapy and radiation.
• Heart health: The keto diet may lower the risk of heart disease by improving HDL ("good") cholesterol levels, lowering triglycerides, and reducing blood pressure.

What foods can you eat on the keto diet?

The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis.

Nuts, Seeds, and Healthy Oils

Nuts and seeds are full of healthy polyunsaturated and monounsaturated fats, fiber, and protein. They are also very low in net carbs. Olive oil and coconut oil are the two oils recommended on the keto diet.

Plain Greek Yogurt and Cottage Cheese

Yogurt and cottage cheese are high in protein and calcium-rich. Plain Greek yogurt provides about 8 g of carbohydrates and 20 g of protein per 7 oz. Cottage cheese has just over 6 g of carbohydrates and 28 g of protein per 8 oz.

Fish

Fish is rich in B vitamins, potassium, and selenium; it's also protein-rich and carb-free. Salmon, sardines, mackerel, albacore tuna, and other fatty fish boast high levels of omega-3 fats, which have been found to improve hemoglobin A1c levels. Aim to consume at least two 3-ounce servings of fatty fish weekly.

Non-Starchy Vegetables

Non-starchy vegetables are low in calories and carbs but high in many nutrients, including vitamin C and several minerals. They also contain antioxidants that help protect against cell-damaging free radicals. Broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach fit the bill.

Meat

Meat is a source of lean protein and is considered a staple on the keto diet. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and several minerals, including potassium, selenium, and zinc.

Eggs

Eggs are high in protein, B vitamins, minerals, and antioxidants. Two large eggs contain zero carbohydrates and over 12 g of protein. Eggs promote feelings of fullness. They also contain antioxidants such as lutein and zeaxanthin, which help protect eye health.

Cheese

Cheese has zero carbohydrates and is high in fat, making it an excellent fit for the keto diet. It's also rich in protein and calcium.

Avocados

Avocados are high in monounsaturated fat and potassium, a mineral many Americans are lacking. Half of a medium avocado contains about 6 g of total carbohydrates, 4.5 g of which are fiber. Swapping animal fats for plant fats like avocados can help reduce the risk of cardiovascular disease and type 2 diabetes.

Unsweetened Coffee and Tea

Plain coffee and tea contain zero g of carbohydrates, fat, or protein, so they are okay on the keto diet. Plus, drinking 2-3 cups of coffee per day lowers the risk of cardiovascular disease. Tea is rich in antioxidants and has many health-promoting properties.

Dark Chocolate and Cocoa Powder

Dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy. Check the label on these, as the amount of carbs depends on the type and how much you consume.

Berries

Berries are rich in antioxidants that reduce inflammation and protect against disease. They are low in carbs and high in fiber. Examples include blackberries, blueberries, raspberries, and strawberries.

Shirataki Noodles

Shirataki noodles are a fantastic addition to the keto diet. They contain less than 1 gram of net carbs and only 15 calories per serving because they’re mostly water.

Other Foods

Other foods that can be eaten in moderation on the keto diet include beans and legumes, milk, and plant-based milk alternatives such as soy, almond, and coconut milk.

What are the side effects of the keto diet?

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. While it has many benefits, there are some side effects to be aware of.

One of the most common side effects is "keto flu", which includes symptoms such as an upset stomach, headache, dizziness, fatigue, nausea, and constipation. These symptoms are usually temporary and occur when your body is transitioning to using fat instead of glucose as its main fuel source.

Other potential side effects of the keto diet include:

• Bad breath ("keto breath")
• Low bone density (osteopenia) and bone fractures
• High cholesterol (hyperlipidemia)
• Kidney stones
• Vitamin and mineral deficiencies
• Increased risk of chronic diseases and early death
• Digestive issues and changes in gut bacteria
• Nutrient deficiencies
• Dangerously low blood sugar
• Impaired bone health

It's important to note that the side effects of the keto diet may vary depending on individual factors, and some people may experience more severe side effects than others. Therefore, it's always recommended to consult with a healthcare professional before starting any new diet, especially one as restrictive as the keto diet.

Who should avoid the keto diet?

The keto diet is generally safe, but there are some groups of people who should avoid it altogether.

Firstly, it is not recommended for people with eating disorders. The restrictive nature of the diet may trigger unhealthy patterns, which could negatively impact health in both the short and long term.

Pregnant women should also avoid the keto diet. This is because a keto diet may not provide enough protein to support the nutritional requirements of pregnancy.

People with adrenal fatigue, hypothyroidism, and no gallbladder should also steer clear of the keto diet. For those with adrenal fatigue, there is research showing that low-carb diets can negatively affect cortisol levels. For those with hypothyroidism, the keto diet may cause thyroid malfunctions. Finally, for those with no gallbladder, there may be insufficient bile to break down the high levels of fat consumed on a keto diet.

The keto diet is also not recommended for people with a history of gut dysbiosis. This is because the diet reduces the diversity of gut microbiota, and there may not be enough fibre from carbohydrates to feed gut bacteria.

Children and teens are another group who should not go keto, unless prescribed and monitored by a healthcare provider. The diet may cause nutritional deficiencies in these age groups.

Finally, high-performance athletes are advised to avoid the keto diet. This is because higher activity levels require more calories and quick fuel, which usually come from carbohydrates.

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