Keto Diet For Weight Loss: A Comprehensive Guide

The ketogenic diet, or keto, is a high-fat, moderate-protein, low-carbohydrate diet that has been used for centuries to treat specific medical conditions. In the 1920s, doctors recommended it to help with conditions like epilepsy and diabetes. Today, some people use the keto diet to lose weight.

The keto diet is restrictive, with only 20 to 50 grams of carbohydrates permitted per day. This is in contrast to the typical American diet, where carbohydrates comprise around 55% of daily calories. On the keto diet, fatty foods make up 60% to 80% of daily calories, while proteins make up 15% to 20%.

The keto diet works by depriving the body of glucose, the main source of energy, which is obtained from eating carbohydrate-rich foods. When the body is deprived of glucose, it turns to burning stored body fat for energy, producing substances called ketones in the liver. This metabolic state is called ketosis.

Research shows that the keto diet can lead to rapid weight loss, with some people losing several pounds in the first week. However, the weight loss effect becomes similar to other dietary approaches after one year. Additionally, the keto diet may have some negative side effects, such as keto flu, which includes symptoms like stomach aches, diarrhea, and trouble sleeping.

While the keto diet can be effective for weight loss, it is not suitable for everyone and should be done under proper supervision. It is important to consult a doctor or dietitian before starting any new diet, especially one as restrictive as keto.

Understanding ketosis

Ketosis is a metabolic state that occurs when the body uses fat instead of glucose as its primary fuel source. Ketosis is induced when an individual significantly reduces their carbohydrate consumption and increases their fat and protein intake. This shift in metabolism causes the body to produce ketones, which are substances made in the liver, and can be used as an alternative energy source for the body and brain.

To reach a state of ketosis, an individual must restrict their carbohydrate intake to a maximum of 20-50 grams per day. This typically equates to less than 10% of total daily calories, with fat making up 70-80% and protein making up 10-20%. The degree of carbohydrate restriction required to achieve ketosis varies from person to person and depends on factors such as body fat percentage and resting metabolic rate.

When in ketosis, the body's metabolic processes change, and two prominent processes come into play: gluconeogenesis and ketogenesis. Gluconeogenesis is the process by which the body produces glucose internally, primarily in the liver, using substrates such as pyruvate, lactic acid, glycerol, and specific amino acids. Ketogenesis is the process of producing ketone bodies, which replace glucose as the primary source of energy. These ketone bodies can be effectively utilised by vital organs, including the heart, kidneys, and muscle tissue.

Ketosis is generally considered safe, as it involves the production of ketone bodies in moderate concentrations without significantly impacting blood pH. However, it is important to note that excessive ketone bodies can lead to a dangerous condition called ketoacidosis, which is characterised by a toxic level of acid in the blood.

The keto diet, which induces ketosis, has been shown to promote weight loss, improve metabolic health, and potentially reduce the risk of certain diseases, including type 2 diabetes, hyperlipidemia, heart disease, and cancer. However, it is important to consult with a healthcare professional before starting the keto diet, as it may not be suitable for everyone and can lead to side effects such as "keto flu," nutrient deficiencies, digestive issues, and increased risk of heart disease.

What to eat and what to avoid

The keto diet is a high-fat, moderate-protein, low-carbohydrate diet. It is a very restrictive diet, with fats making up 60% to 80% of your daily calories, proteins 15% to 20%, and carbs restricted to no more than 50 grams.

What to Eat

• Full-fat dairy products
• Non-starchy and fibrous vegetables (20 to 50 grams of carbs per day) such as leafy greens and broccoli
• Avocados
• Meat
• Fish
• Eggs
• Cheese
• Cream
• Oil
• Butter
• Nuts and seeds
• Berries
• Dark chocolate (90% or higher cocoa solids)
• Cocoa powder
• Unsweetened coffee and tea

What to Avoid

• Starchy and high-carb foods
• Starchy vegetables like potatoes, sweet potatoes, corn, peas, and beans
• Fruits high in sugars
• Beer, unless it's low-carb
• Full-calorie soft drinks
• Most fruit juices
• Legumes, including beans, lentils, and peanuts
• Whole and refined grains and flour products
• Added and natural sugars in food and beverages

The benefits of keto

The keto diet has been around for a while, having first surfaced in the 1920s as a treatment for conditions like epilepsy and diabetes. In recent years, however, it has gained a lot of attention as a weight-loss method.

Weight Loss

The keto diet can induce rapid weight loss, with some people losing 10 pounds in 2 weeks or less. This is partly due to water loss, but also some fat loss. While the weight loss effect becomes similar to other dietary approaches after a year, the keto diet can be a good way to jump-start weight loss.

Improved Insulin Sensitivity and Blood Sugar Management

The keto diet lowers insulin levels, which can be beneficial for improving insulin sensitivity and blood sugar management. This makes it especially effective for people with type 2 diabetes or prediabetes.

Appetite Suppression

The keto diet can help reduce appetite and food intake. This is due to positive changes in hunger hormones, including leptin and ghrelin. This makes it easier to stick to the diet and can lead to greater weight loss.

Increased Energy

When your body enters ketosis, it starts burning fat for fuel instead of carbohydrates. This can lead to increased energy levels and can help reduce mid-afternoon energy slumps.

Improved Metabolic Health

The keto diet can improve metabolic health by lowering inflammation, promoting fat loss, and improving insulin function. This can be especially beneficial for people with metabolic syndrome, a cluster of metabolic abnormalities that include type 2 diabetes, high blood pressure, high waist-to-hip ratio, and low HDL (good) cholesterol.

The risks of keto

The keto diet is a low-carb, high-fat diet that has been used for centuries to treat specific medical conditions. While it has been shown to be effective for weight loss, it is not suitable or safe for everyone. Here are some risks associated with the keto diet:

Keto Flu

At the beginning of the keto diet, as your body adjusts to using ketones and fats as its primary energy source, you may experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation. These symptoms are often referred to as the "keto flu" and usually subside within a few weeks. However, it is important to monitor these symptoms, stay hydrated, and eat foods rich in electrolytes.

Kidney Problems

The high intake of animal foods and low intake of fibrous foods on the keto diet may increase your risk of kidney stones. The diet could also worsen existing kidney conditions, such as chronic kidney disease (CKD), due to the acid buildup in the blood.

Digestive Issues and Gut Health

The restriction of carbs and fiber-rich foods on the keto diet can lead to digestive discomfort and constipation. It may also negatively affect your gut health by altering the balance of beneficial bacteria in your gut, although research on this topic is still ongoing.

Nutrient Deficiencies

The keto diet restricts several nutrient-dense foods, including fruits, whole grains, and legumes. This may lead to deficiencies in vitamins, minerals, and fiber over time. Some studies suggest that the keto diet may not provide sufficient amounts of calcium, vitamin D, magnesium, and phosphorus.

Low Blood Sugar

Low-carb diets like keto can help manage blood sugar levels in people with diabetes. However, individuals with type 1 diabetes may be at a higher risk of hypoglycemia, or low blood sugar, which can lead to confusion, shakiness, fatigue, and even coma or death if not treated promptly.

Bone Health

Several studies have linked the keto diet to decreased bone strength and bone mineral density. This may increase the risk of bone fractures and other bone-related issues over time.

Chronic Diseases and Early Death

There is ongoing debate about the long-term effects of the keto diet on the risk of chronic illnesses, such as heart disease and cancer. Some evidence suggests that high-fat, low-carb diets that focus on animal foods may lead to adverse health outcomes, including an increased risk of death from heart disease, cancer, and all causes. However, more research is needed to confirm these findings.

It is important to consult with a healthcare professional before starting the keto diet, as it may not be suitable for everyone, especially those with certain medical conditions. Additionally, the diet can be challenging to maintain due to its restrictive nature and potential for unpleasant side effects.

How to get started

The keto diet is a high-fat, moderate-protein, low-carbohydrate diet that has been used for centuries to treat specific medical conditions. It was first introduced in the 1920s as a treatment for epilepsy in children. Today, it is commonly used as a weight-loss strategy.

Understanding Ketosis

Before starting the keto diet, it is important to understand the state of "ketosis", which is the goal of this diet. Ketosis is a metabolic state where the body uses fat instead of glucose (sugar) as its primary fuel source. This is achieved by drastically limiting carbohydrate consumption and replacing it with fat.

Planning Your Meals

Planning your meals is crucial for success on the keto diet. Focus on including plenty of fatty foods, such as avocados, meat, fish, eggs, cheese, cream, oil, butter, nuts, and seeds. Non-starchy and fibrous vegetables like leafy greens are also recommended.

For your daily carbs, aim for 20 to 50 grams per day. Choose non-starchy veggies like broccoli, cauliflower, and leafy greens. Avoid starchy and high-carb foods like potatoes, sweet potatoes, corn, peas, beans, and fruits high in sugar.

Managing the Transition

When starting the keto diet, it is normal to experience some side effects as your body adjusts. This is often referred to as the "keto flu", which may include symptoms such as stomach aches, diarrhoea, trouble sleeping, and poor focus. These symptoms typically last a few days to a week but can persist for longer in some cases.

To minimise the impact of the keto flu, it is recommended to start the diet slowly, stay hydrated, exercise lightly, and get plenty of rest. It is also important to consult with your doctor or a nutritionist before beginning the keto diet to ensure it is safe and suitable for you.

Tracking Your Progress

To track your progress and stay motivated, consider taking photos, measurements, and monitoring your weight every 3 to 4 weeks. If your progress stalls, re-evaluate your daily intake and make sure you are consuming enough vegetables and keeping portion sizes moderate.

Staying Consistent

Consistency is key when it comes to the keto diet. Stick to your meal plan, drink plenty of water, and get regular exercise. It may also be helpful to find an accountability partner who can support you and help keep you on track.

Frequently asked questions