Keto Diet: My Weight Loss Journey And Results

The ketogenic diet, or keto diet, is a low-carb, high-fat diet designed to induce ketosis, where the body burns fat for energy instead of carbohydrates. While it can be an effective weight-loss method, it is not without its challenges and drawbacks. Some people may find they are not losing weight on the keto diet due to various reasons, including not achieving ketosis, eating too much protein, consuming too many acceptable carbs, or not counting calories. Additionally, the keto diet can be restrictive and challenging to maintain in the long term, leading some people to seek alternative weight-loss methods. Despite its challenges, the keto diet has helped many people lose weight and improve their health.

The keto diet is high-fat, low-carb

The keto diet is a high-fat, low-carb approach to eating that has become popular in recent years. It involves a drastic reduction in carbohydrates and an increase in fat intake, with protein making up a moderate amount of the diet. Typically, a keto diet will include a minimal amount of carbohydrates (20-50g per day), a moderate amount of protein, and a high intake of fat, with some sources suggesting a ratio of 75% fat, 20% protein, and 5% carbs.

The idea behind the keto diet is to reach a state of ketosis, where the body burns fat instead of carbohydrates for energy. This is achieved by cutting carbohydrates to just 5-10% of total caloric intake, which forces the body to use ketone bodies (converted from fat) for energy instead of glucose.

The keto diet can be an effective way to lose weight, as demonstrated by several people who have shared their weight loss journeys. However, it is not without its challenges and potential drawbacks. Here is a more detailed look at the keto diet and some key considerations:

Planning and Preparation

One of the biggest challenges of the keto diet is the restrictive nature of the eating plan. It requires careful planning and preparation to ensure you are meeting your macronutrient goals while also getting adequate nutrition. Many people who follow the keto diet spend time researching and creating a plan before starting. It can be helpful to use online tools and apps to track your macronutrients and ensure you are staying within the appropriate ranges for carbs, protein, and fat.

Food Choices on Keto

On the keto diet, you will be eating a lot of high-fat foods. This can include things like bacon, butter, cheese, sausages, steaks, olive oil, avocados, and even animal fats. While this may sound appealing to some, it can get tiresome and may not be sustainable for everyone. It is important to note that the keto diet does not have to include only these foods. Vegetables are allowed and encouraged, and lean meats are also an option.

Challenges of Eating Out

Following the keto diet can make dining out with friends and family challenging. Many restaurant menus do not cater specifically to keto, and you may find yourself limited to only a few options or having to customize your order to make it low-carb. This can be frustrating for both you and your dining companions.

Nutritional Concerns

While the keto diet can be a nutritionally dense approach to eating, some people may find they are missing out on certain nutrients. One common concern is getting enough fiber, which is important for digestive health, lowering cholesterol, and maintaining a feeling of fullness.

Impact on Cholesterol

There are mixed results when it comes to the impact of the keto diet on cholesterol. Some people find that their cholesterol levels improve, while others experience an increase in their "bad" cholesterol (LDL). It is important to monitor your cholesterol levels if you are following the keto diet, as the high-fat content may have an impact.

Sustainability and Long-Term Health

The keto diet can be an effective tool for weight loss, but it may not be sustainable or appropriate for everyone in the long term. It is important to consult with your doctor or a registered dietitian before starting the keto diet, especially if you have any underlying health conditions. While it can be a successful weight-loss strategy, it is not the only option, and there are other approaches to healthy eating and weight management.

It's important to enter ketosis to burn fat

The keto diet is a low-carb, high-fat diet designed to induce ketosis, where the body burns fat for energy instead of carbohydrates. Ketosis is a metabolic state that occurs when your body uses fat as its main fuel source. Normally, your body uses blood sugar (glucose) from carbohydrates as its key energy source. When your body enters ketosis, it starts burning fat for energy instead of carbs. This can lead to weight loss and improved energy levels.

To enter ketosis, you need to reduce your carbohydrate intake to a minimum. This means cutting out bread, cereal, grains, and significantly reducing your fruit and vegetable intake. Eating between 20 and 50 grams of carbohydrates per day will usually get you into ketosis within two to four days. However, it's important to note that ketosis is not the same as fat burning. Being in ketosis means there is a certain level of ketones in your bloodstream, which is not a requirement for burning fat.

The keto diet can be an effective way to lose weight and burn fat, but it's not the only way. Other methods such as intermittent fasting, caloric restriction, and maintaining a healthy diet and exercise regimen can also help you achieve your weight loss and fat-burning goals. Additionally, ketosis is not necessary for fat burning. Your body can still burn fat for fuel even when it's not in ketosis, especially if you are metabolically flexible and can easily switch between using carbohydrates and stored fat for energy.

While ketosis can be beneficial for weight loss and fat burning, it's important to note that it may not be suitable for everyone. The keto diet can be challenging to maintain in the long term, and it may come with side effects such as "keto flu," which includes symptoms like upset stomach, headache, and fatigue. It's always advisable to consult with a healthcare professional before starting any new dietary approach to ensure it is right for your individual needs and health status.

You can eat vegetables on keto

Vegetables are a healthy part of any diet, and the good news is that you can still eat them while following a keto diet. However, some vegetables are too high in starch and carbs to be suitable.

Vegetables with a very low carb content include:

• Asparagus
• Celery
• Tomatoes
• Spinach
• Iceberg Lettuce
• Mushrooms
• Cucumber
• Zucchini
• Avocados
• Olives
• Kale
• Bell peppers
• Cauliflower
• Eggplant
• Broccoli
• Cabbage
• Green beans
• Brussels sprouts

Starchy vegetables such as corn, potatoes, sweet potatoes, and parsnips are not a good fit for the keto diet. These vegetables are higher in carbs, so you will have a more challenging time reaching ketosis if you eat them regularly.

Vegetables contain starch, a type of carb. People who follow a keto diet usually try to limit their daily carb consumption to 50 grams or fewer.

• Eggs with spinach, leeks, and Greek yogurt
• Cabbage rolls stuffed with cauliflower rice and beef
• Mushroom-baked eggs with tomatoes, thyme, and arugula
• Cauliflower steaks with roasted red pepper and olive salsa
• Tarragon, mushroom, and sausage frittata
• Seared tuna and cucumber salad
• Soy and butter salmon parcels with cucumber and sesame salad

It's hard to eat out on keto

It's no secret that eating out while on the keto diet can be challenging. The key to success is planning ahead and knowing what to eat and what to avoid. Here are some tips to help you navigate eating out while sticking to your keto diet:

Plan Ahead

Knowing where you'll be eating in advance is crucial. Check the restaurant's menu online and call ahead to confirm if any modifications are needed to make your meal keto-friendly. Use restaurant finder apps like Yelp or even Google to search for "keto-friendly" options in your area. Remember to do your research, as not all restaurants labelled "keto-friendly" may have suitable options.

Choose Meals Wisely

When selecting your meal, opt for dishes with healthy fats, moderate protein, and low-carb vegetables. Most restaurants offer meals with a protein and a starchy side, such as steak and fries. Ask the server to remove the starchy side and replace it with grilled vegetables, avocado, or a salad with olive oil.

Eliminate Carbohydrates and Sugar

Keto is not only about what you eat but also about what you don't. Even seemingly safe foods like salads or pot roasts can contain hidden ingredients that can knock you out of ketosis. Avoid sauces or gravies thickened with flour, and when in doubt, skip it.

Add Healthy Fats

To make your meal more keto-friendly, add a side of healthy fats like avocado, egg, or extra butter or olive oil for your veggies.

Be Mindful of Sauces and Condiments

Many sauces and condiments can be loaded with sugar or carbohydrates. Stick to mustard or hot sauce, which are generally safe choices, and always check the ingredient list. You can also bring your own blend of spices to enhance the flavour of your meal.

Simplify Your Beverages

When dining out, it's best to stick to water with lemon or lime, sparkling water, or soda water. If you're a coffee drinker, bring your own MCT oil to add a boost of healthy fats to your beverage. If you choose to drink alcohol, opt for dry red or white wine, gin, vodka, whiskey, brandy, or a dry martini.

Get Creative

If there are no keto-friendly main courses, skip them altogether and opt for keto-approved sides. Choose a side salad, a side of meat, or low-carb vegetables with olive oil or butter.

Ask Questions

Don't be afraid to ask questions to ensure you don't accidentally consume something that will knock you out of ketosis. Ask about ingredients, sugar content, and possible substitutions to create a keto-friendly meal.

Be Creative with Dessert

Most restaurants won't have keto-friendly dessert options, so get creative. Opt for berries in heavy cream or decaf coffee with cream instead of sugary desserts.

Remember, eating out on keto is possible with a little planning and creativity. By following these tips, you can enjoy dining out while staying true to your keto diet and weight loss journey.

It's a short-term diet

The keto diet is a short-term solution for weight loss. It is a high-fat, low-carb diet that can be effective for shedding pounds quickly. However, it is not designed to be a long-term solution due to its restrictive nature. Here are some reasons why the keto diet is a short-term diet:

Rapid Weight Loss

The keto diet can lead to rapid weight loss, especially in the initial stages. This is because the body enters a state of ketosis, where it burns fat instead of carbohydrates for energy. This shift in energy source can result in a significant drop in weight, making it an attractive short-term solution for those looking to lose weight fast.

Restrictive Nature

The keto diet is highly restrictive, limiting carbohydrate intake to as low as 20 grams per day. This means cutting out many staple foods such as bread, rice, and sugar. While this restriction can lead to weight loss, it is challenging to maintain over the long term. It requires constant planning, monitoring, and saying no to many foods, which can be socially isolating and difficult to sustain.

Health Concerns

The keto diet has also been associated with health concerns, particularly related to cholesterol levels. Some people have experienced an increase in their "bad" cholesterol (LDL) while on the keto diet, despite studies suggesting that it can lower triglycerides and LDL cholesterol. As a result, some individuals choose to discontinue the keto diet due to these health concerns.

Lack of Variety

The keto diet can feel repetitive and limiting due to the restricted food choices. Many people following the keto diet report eating similar meals, focusing primarily on meat, cheese, and high-fat foods. This lack of variety can lead to boredom and a desire for more diverse food options.

Difficulty Sustaining

The keto diet requires a significant shift in eating habits, and it can be challenging to maintain over time. It often involves planning meals, tracking macros, and being mindful of every food choice. This level of restriction and effort may not be sustainable for everyone, especially those with busy lifestyles or social lives.

While the keto diet can be an effective short-term solution for weight loss, it is not designed to be a long-term lifestyle change. It is restrictive, challenging to sustain, and may not provide the variety and flexibility that many people need in their diets. Additionally, there are potential health concerns associated with the diet, particularly related to cholesterol levels. Therefore, it is essential to approach the keto diet with caution and consider it a short-term tool rather than a permanent solution.

Frequently asked questions