Keto Diet: Making It Work For You

The ketogenic diet, or keto, is a high-fat, low-carbohydrate diet that has been around since the 1920s. It was originally used to help with conditions like epilepsy and diabetes, but today, it is more commonly used as a weight loss method.

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 incredibly efficient at burning fat for energy.

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 SKD and HPKD have been researched the most and are the most common, while the CKD and TKD are more recent additions mostly used by athletes and bodybuilders

The keto diet can be challenging to start, as it likely requires a radical departure from your current way of eating. It is important to know which foods to eat and avoid, and to be prepared for potential side effects like the keto flu, which can cause lethargy, mental fog, and constipation or diarrhea.

Overall, the keto diet can be an effective way to lose weight and improve health, but it is not suitable for everyone. It is important to speak with your doctor before starting the keto diet to ensure it is right for you.

Reduce carbs, increase fat and protein

Reducing your carbohydrate intake and replacing it with healthy fats is the key principle of the keto diet. This shift in your body's metabolism can aid in weight loss and potentially reduce the risk of certain diseases. Here's a detailed guide to reducing carbs and increasing fat and protein on a keto diet:

Reducing Carbohydrates

The keto diet is centred around drastically reducing your carbohydrate intake, typically limiting carbs to 20-50 grams per day. This shift in your body's energy source from glucose to fat puts your body into a metabolic state called ketosis. To achieve ketosis, it's important to be mindful of your carb intake and choose low-carb alternatives. Here are some tips to reduce carbs:

• Avoid starchy and sugary foods: Eliminate or minimise breads, pasta, potatoes, sweets, and other high-carb options.
• Opt for non-starchy vegetables: Include plenty of leafy greens, broccoli, cauliflower, and other low-carb veggies.
• Choose full-fat dairy: Opt for unsweetened yogurt, butter, cream, and cheese, but always check the labels for carb content.
• Limit fruits: Most fruits are high in carbs, so stick to small portions of low-sugar berries like strawberries, raspberries, and blackberries.
• Avoid processed foods: Stay away from processed carbs and opt for whole, single-ingredient foods instead.

Increasing Healthy Fats

On the keto diet, fats should comprise around 60%-80% of your daily calorie intake. Here are some tips to increase healthy fats in your diet:

• Choose fatty protein sources: Opt for fatty fish like salmon, tuna, and mackerel, as well as meat, poultry, and eggs.
• Cook with healthy oils: Use extra virgin olive oil, avocado oil, and sesame oil for cooking and flavouring your meals.
• Include high-fat dairy: Incorporate grass-fed butter, heavy cream, and full-fat cheeses into your meals.
• Avocados: Add whole avocados or freshly made guacamole to your meals and snacks.
• Nuts and seeds: Almonds, walnuts, macadamia nuts, and pumpkin seeds are great options for snacks and toppings.

Increasing Protein

Protein intake on the keto diet should be moderate, typically making up 15%-20% of your daily calorie intake. Here are some tips to increase protein:

• Choose protein-rich foods: Opt for meat, poultry, fish, and eggs as your main sources of protein.
• Include dairy: Full-fat dairy products like yogurt, cheese, and cottage cheese provide both protein and healthy fats.
• Consider protein powders: If needed, you can use protein powders to boost your protein intake, especially if you're very active.

Remember, the key to the keto diet is significantly reducing carbohydrates, increasing healthy fats, and consuming moderate amounts of protein. Always consult with a healthcare professional before starting any new diet, and be sure to monitor your body's response to ensure it's the right approach for your individual needs.

Know what foods to eat and avoid

The keto diet is a low-carb, high-fat diet that can help with weight loss and certain health conditions. It's important to know what foods to eat and what to avoid to stay in ketosis, a metabolic state where your body burns fat for fuel instead of carbohydrates. Here are some guidelines on what to eat and what to avoid on a keto diet:

Foods to Eat:

• Meat: Red meat, steak, ham, sausage, bacon, chicken, and turkey.
• Fatty fish: Salmon, trout, tuna, and mackerel.
• Eggs: Pastured or omega-3 whole eggs.
• Butter and cream: Grass-fed butter and heavy cream.
• Cheese: Unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella.
• Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, and chia seeds.
• Healthy oils: Extra virgin olive oil and avocado oil.
• Avocados: Whole avocados or freshly made guacamole.
• Low-carb vegetables: Green veggies, tomatoes, onions, peppers, and mushrooms.
• Condiments: Salt, pepper, herbs, and spices.

Foods to Avoid:

• Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, and candy.
• Grains and starches: Wheat-based products, rice, pasta, and cereal.
• Fruit: All fruit, except small portions of berries like strawberries.
• Beans and legumes: Peas, kidney beans, lentils, and chickpeas.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, and parsnips.
• Low-fat or diet products: Low-fat mayonnaise, salad dressings, and condiments.
• Unhealthy fats: Processed vegetable oils and mayonnaise.
• Alcohol: Beer, wine, liquor, and mixed drinks.
• Sugar-free diet foods: Sugar-free candies, syrups, puddings, sweeteners, and desserts.
• Refined carbs: White bread, pasta, rice, pastries, and tortillas.
• Starchy vegetables: Potatoes, sweet potatoes, peas, corn, and carrots.
• High-sugar fruits: Bananas, mangoes, grapes, and raisins.
• Condiments and sauces: Ketchup, barbecue sauce, honey mustard, and teriyaki sauce.
• Glazed or honey-baked ham: Sugar-coated or glazed ham with high sugar content.
• Light or low-fat margarine: Low-fat spreads that are not recommended on a keto diet.
• Dried fruit or trail mix: Dried fruit concentrates sugar, increasing the carb count.
• Low-fat diet foods: Reduced-fat products that are high in added sugars, such as low-fat yogurt, mayonnaise, salad dressings, peanut butter, and milk.
• Quinoa and other grains: Grains like quinoa and millet are too high in carbs.
• Milk: Whole milk has a significant carb count and is not keto-friendly.
• Carrots: Although packed with vitamin A, carrots have a relatively high carb content.
• Soda: Contains high amounts of sugar and artificial sweeteners, which are not recommended on a keto diet.
• Butternut squash: Offers too many carbs due to its starchy nature.

Prepare for a high-fat diet

Preparing for a high-fat diet is a crucial step in the ketogenic diet. Here are some detailed instructions to help you get ready for this significant change in your eating habits:

• Understand the basics: The ketogenic diet is a low-carb, high-fat diet. This means you will be reducing your carbohydrate intake to a minimum and replacing those calories with healthy fats. The goal is to reach a metabolic state called ketosis, where your body burns fat for energy instead of carbohydrates.
• Get familiar with the foods: On a keto diet, you will be eating a lot of high-fat foods. These include meat, fish, eggs, nuts, healthy oils like olive oil, and avocados. You will also be consuming moderate amounts of protein. It is important to choose healthy fats and avoid unhealthy ones like processed vegetable oils and mayonnaise.
• Plan your meals: Start by cleaning out your pantry and fridge. Get rid of high-carb foods like bread, pasta, sugar, and starchy vegetables. Stock up on keto-friendly foods and plan your meals ahead of time. This will make it easier to stick to the diet.
• Read food labels: Familiarize yourself with food labels to understand the fat, carb, and fiber content of the foods you eat. This will help you make better choices and ensure you stay within the allowed carb limit, which is usually between 20 to 50 grams per day.
• Consider supplements: While not necessary, certain supplements can be beneficial on a keto diet. These include MCT oil, minerals, caffeine, exogenous ketones, and creatine. Always consult your doctor before taking any supplements.
• Be mindful of portion sizes: Even though you are eating healthy fats, it is important to watch your portion sizes. Too much fat can prevent your body from using stored fat for energy. Aim for a balance of healthy fats and moderate protein.
• Prepare for side effects: The keto diet may cause some initial side effects, often referred to as the "keto flu." These can include digestive issues, decreased energy, and flu-like symptoms. To minimize these effects, start the diet slowly, stay hydrated, and get plenty of rest.
• Get professional advice: Before starting the keto diet, consult your doctor or a nutritionist, especially if you have any health conditions or dietary restrictions. They can help you determine if the keto diet is right for you and provide guidance on how to safely make the transition.

Understand the side effects

The keto diet is generally safe, but it does have some side effects. One of the most well-known is the "keto flu", which includes symptoms such as upset stomach, headache, fatigue, dizziness, nausea, vomiting, constipation, and low exercise tolerance. These symptoms usually go away within a few days or weeks as your body adjusts to the low-carb, ketogenic state.

Another potential side effect of the keto diet is its impact on kidney health. The high intake of animal foods can cause your blood and urine to become more acidic, leading to an increased risk of kidney stones. Additionally, the keto diet may not be suitable for individuals with chronic kidney disease as it can lead to a state of acidosis, which can worsen the condition.

The keto diet can also affect your gut health and digestive system. It can be difficult to meet your daily fiber needs as many fiber-rich foods, such as high-carb fruits, starchy vegetables, whole grains, and beans, are restricted on the keto diet. This may lead to digestive discomfort and constipation.

Long-term compliance with the keto diet is a challenge for many, and there is a risk of nutrient deficiencies. The diet restricts several nutrient-dense foods, including fruits, whole grains, and legumes, and may not provide sufficient amounts of vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus.

Other potential side effects of the keto diet include:

• High cholesterol (hyperlipidemia)
• Low bone density (osteopenia) and bone fractures
• Impaired bone health, with some studies showing a decrease in bone mineral density
• Increased risk of chronic diseases and early death, especially when the diet focuses on animal-based foods

Know when keto might not be right for you

The keto diet is not suitable for everyone. If you are breastfeeding, for example, it is not recommended. Similarly, if you are taking medication for high blood pressure or diabetes, you should consult a doctor before starting a keto diet.

The keto diet is also not recommended for those with rare metabolic conditions, and it may not be suitable for vegans or vegetarians, as it is difficult to get enough fat in your diet without animal products.

The keto diet is also very restrictive, which may not be sustainable for some people's lifestyles and preferences. It is also not recommended for those with existing GI issues, as constipation is a common side effect of the diet.

Finally, the keto diet may not be a good idea if you are struggling with your mental health. Low-carb diets have been linked to confusion and irritability, and there is a risk of "fuzzy thinking and mood swings".

Frequently asked questions