Keto Dieting For Weight Loss: A Beginner's Guide

The ketogenic diet, or keto for short, is a high-fat, low-carbohydrate diet that has gained popularity as a weight loss method in recent years. The diet 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 highly restrictive, with fat making up 60% to 80% of your daily calories, proteins making up 15% to 20%, and carbs restricted to no more than 50 grams. This typically involves cutting out foods like breads, pasta, potatoes, and other high-carbohydrate foods. Instead, meals on the keto diet consist of fatty foods like eggs, meats, oils, and low-carb vegetables.

Research shows that the keto diet can be effective for weight loss, with some studies indicating that it may be more effective than low-fat diets. Additionally, the keto diet has been found to have other health benefits, such as improving blood sugar control and reducing the risk of certain diseases. However, it is important to note that the keto diet may not be suitable for everyone and should be done under proper supervision. It is always recommended to consult a healthcare professional before starting any new diet.

What to eat and what to avoid

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. Here's a detailed guide on what to eat and what to avoid:

What to Eat

• Full-fat dairy products, such as unsweetened yoghurt, butter, cream, and sour cream.
• Fatty fish like salmon, trout, tuna, mackerel, sardines, and herring.
• Meat, including beef, chicken, turkey, pork, organ meats, and bacon.
• Eggs, preferably pastured or omega-3 whole eggs.
• Nuts and seeds, such as macadamia nuts, almonds, walnuts, pumpkin seeds, and flaxseeds.
• Nut butter, such as peanut, almond, and cashew butter (no added sugar).
• Healthy oils, including olive oil, avocado oil, and sesame oil.
• Avocados, a great addition to almost any meal or snack.
• Non-starchy vegetables, such as leafy greens, broccoli, tomatoes, mushrooms, peppers, and cauliflower.
• Condiments like salt, pepper, herbs, and spices.

What to Avoid

• Bread and baked goods, including white bread, cookies, doughnuts, and rolls.
• Sweets and sugary foods, such as ice cream, candy, honey, agave syrup, and coconut sugar.
• Sweetened beverages, such as soda, juice, sweetened tea, and sports drinks.
• Pasta and noodles.
• Grains and grain products, such as wheat, rice, oats, and tortillas.
• Starchy vegetables, including potatoes, sweet potatoes, corn, peas, and pumpkin.
• Beans and legumes, such as chickpeas and lentils.
• High-sugar fruits, such as citrus, grapes, bananas, and pineapple.
• High-carb sauces, like barbecue sauce, ketchup, and honey mustard.
• Alcohol, especially beer and sugary mixed drinks.

How to get into ketosis

Ketosis is a metabolic state in which the body uses fat and ketones as its main fuel source, instead of glucose (sugar). Here are some tips to get into ketosis:

• Reduce your carbohydrate intake: This is the most important factor in entering ketosis. The recommended amount varies, but it's generally advised to consume 5–10% of total calories from carbs. This usually equates to 20–50 grams of carbs per day.
• Increase your physical activity: Being more active can help deplete your body's glycogen stores, which encourages the production of ketones. Exercise in a fasted state may be particularly effective.
• Add coconut oil to your diet: Coconut oil contains medium-chain triglycerides (MCTs), which can be used immediately for energy or converted into ketones. It's been found to be beneficial for people with Alzheimer's disease and other nervous system disorders.
• Consume more healthy fats: Ketogenic diets are typically high in fat, with 55–60% of calories coming from fat. Good sources include fatty fish, olive oil, and avocado oil.
• Try intermittent fasting: Short-term fasts can help your body shift its fuel source from carbs to fat.
• Maintain adequate protein intake: Protein intake should be high enough to supply your liver with amino acids for gluconeogenesis and preserve muscle mass. The recommended amount is 0.55–0.77 grams per pound of lean mass.
• Test ketone levels: You can measure ketone levels in your breath, urine, and blood. This will help you determine whether you're in ketosis and make any necessary adjustments to your diet.

The benefits of keto

The ketogenic diet is a low-carb, high-fat diet that has been proven to aid weight loss and improve health. Here are some of the benefits of keto:

• 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. One review found that people who followed the keto diet lost an average of 2 pounds more than the group that followed a low-fat diet.
• Improved Health: The keto diet can help improve health conditions such as diabetes, cancer, epilepsy, and Alzheimer's disease. It can also improve heart disease by helping to improve risk factors like body fat, HDL cholesterol levels, blood pressure, and blood sugar.
• Reduced Hunger: The keto diet can help reduce hunger and increase satiety, which is beneficial for weight loss.
• Improved Blood Sugar and Insulin Levels: The keto diet can help lower blood sugar and insulin levels, which is especially beneficial for people with type 2 diabetes or prediabetes.
• Improved Metabolic Health: The keto diet may play a role in improving metabolic health, including blood pressure, blood sugar, HDL cholesterol, and triglyceride levels.
• Neuroprotective Effects: The keto diet may have neuroprotective effects and help improve cognitive function in people with Alzheimer's disease.

The risks of keto

The keto diet is a low-carb, high-fat diet that has gained popularity in recent years as a method for weight loss and improving overall health. While the keto diet has been shown to be effective for weight loss, it also comes with certain risks that should be carefully considered. Here are some of the dangers and drawbacks of the keto diet:

• Keto Flu: When starting the keto diet, some people experience a range of flu-like symptoms, including an upset stomach, dizziness, decreased energy, and mood swings. This is caused by the body adapting to a new diet consisting of very few carbohydrates, and it usually passes within a few days to a few weeks.
• Weight Regain: The keto diet may lead to weight loss, but stopping the diet may result in weight regain, and possibly gaining back more weight than was lost.
• Not Suitable for Everyone: The keto diet is not recommended for everyone. It may be unsafe for those with kidney failure, liver disease, or type 1 diabetes, as it can lead to diabetes-related ketoacidosis. It is also not recommended for pregnant or nursing individuals.
• Cholesterol Impact: The keto diet is typically high in saturated fat and trans fats, which can increase "bad" LDL cholesterol and the risk of cardiovascular disease and associated events such as heart attack and stroke.
• Fiber and Vitamin Deficiency: The keto diet restricts many fiber-rich foods, such as whole grains, legumes, and some fruits and vegetables. This can lead to fiber and vitamin deficiencies, particularly of vitamins B and C, and minerals like magnesium and phosphorus.
• Restrictive and Hard to Sustain: The keto diet is very restrictive, requiring careful planning and monitoring of macronutrient intake. This makes it hard to sustain and can lead to boredom and social isolation. Eating out and attending social events can become more challenging.
• May Cause Low Blood Sugar: Low-carb diets like keto can help manage blood sugar levels in people with diabetes, but they may also increase the risk of hypoglycemia, especially in individuals with type 1 diabetes.
• May Impact Bone Health: Some studies suggest that the keto diet may reduce bone mineral density and trigger bone breakdown over time.
• Potential Kidney Problems: The keto diet may stress the kidneys due to the high intake of animal foods, which can make the blood and urine more acidic. This can lead to an increased risk of kidney stones and worsen chronic kidney disease.
• Digestive Issues: The keto diet can be low in fiber, leading to digestive discomfort and constipation.
• Increased Risk of Chronic Diseases: There is some evidence that the keto diet, especially when focused on animal-based food sources, may be associated with a higher risk of death from heart disease, cancer, and all causes.

Keto-friendly snacks

Snacking between meals can help moderate hunger and keep you on track while following a ketogenic diet. Here are some excellent, keto-friendly snack options:

Nuts and cheese

• Almonds and cheddar cheese
• Raw pecans, Brazil nuts, macadamia nuts, walnuts, hazelnuts, peanuts, pine nuts, and almonds

Eggs and meat

• Half an avocado stuffed with chicken salad
• Hard-boiled eggs
• Boiled eggs wrapped in sausage (Scotch eggs)
• Bacon cheddar devilled eggs
• Bacon-wrapped Brussels sprouts

Dips and vegetables

• Guacamole with low-carb veggies
• Celery and peppers with herbed cream cheese dip
• Broccoli with ranch dip
• Greek yogurt with berries and whipped cream
• Low-carb chips and dip
• Roasted broccoli with tahini
• Baked garlic herb wings
• Crispy oven-baked lemon pepper wings
• Vegetable peel chips
• Keto-friendly flatbread
• Turkey cold cuts with pickles and cream cheese
• Persian cucumbers with plain full-fat yogurt
• Olives and salami

Fruits

• Avocados
• Strawberries with whipped cream
• Starfruit
• Raspberries
• Blackberries and blueberries

Other keto-friendly snacks

• Trail mix made with unsweetened coconut, nuts, and seeds
• Keto smoothies made with coconut milk, cocoa, and avocado
• Avocado cocoa mousse
• Keto cookies
• Keto bread
• Keto yogurt
• Keto granola

Frequently asked questions