Keto Weight Loss: Low Carb, High Results

A low-carb keto diet is a popular way to lose weight. The diet involves reducing the number of carbohydrates you eat and increasing your intake of protein and fat. This puts your body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates.

The keto diet has been shown to be effective for weight loss and certain health conditions. It can help people lose excess body fat without feeling hungry and can also improve type 2 diabetes or metabolic syndrome.

To follow the keto diet, you need to cut back on carbohydrates, get plenty of protein, and add fat for flavour and fullness. The number of carbohydrates you can eat per day depends on your goals, but it's typically recommended to stay under 50 grams of net carbs, and ideally below 20 grams.

The keto diet has some potential risks and side effects, such as kidney stones and vitamin deficiencies. It's also important to note that the keto diet is not suitable for everyone, especially those with certain medical conditions or who are taking medication for high blood pressure or diabetes.

Overall, the keto diet can be a safe and effective way to lose weight and improve health. However, it's important to do your research and consult with a healthcare professional before starting any new diet.

Eat more healthy fats, like avocado and olive oil

Avocados and avocado oil are a great source of healthy fats and are a perfect fit for the keto diet. Avocados are an excellent source of heart-healthy fats, fibre, and essential vitamins and minerals. Avocados and avocado oil may support heart health, balance blood sugar, and promote healthy ageing. Avocados can be enjoyed on their own, made into guacamole, or added to smoothies and salads. Avocado oil has a high smoke point, making it ideal for stir-frying and searing. It can also be used for cold cooking purposes like marinades, dressings, or dips.

Olive oil is another staple of the keto diet. It is a staple of the heart-healthy Mediterranean diet and fits well into a keto diet. It is great for light sauteing, using in dressings, or drizzling over cooked meats or vegetables as a finishing oil. Olive oil has a low smoke point, so it is not ideal for high-heat cooking or frying.

Avoid processed foods

Processed foods are often devoid of micronutrients and are a key feature of the "dirty keto" diet. Dirty keto is a version of the keto diet that is high in ultra-processed foods like vegetable oils, artificial sweeteners, and processed meats. These foods are low in nutrients like vitamins, minerals, and fiber.

Dirty keto is called "dirty" for a reason—it's a sub-optimal way to eat. Here are some of the drawbacks:

• Inflammatory vegetable oils: Vegetable oils like soybean oil, safflower oil, sunflower oil, peanut oil, cottonseed oil, corn oil, and canola oil are high in an omega-6 polyunsaturated fat called linoleic acid. While small portions of linoleic acid are healthy, excess consumption is believed to be a key driver of obesity. Consuming too much linoleic acid creates inflammatory conditions that drive fat storage. Cooking with vegetable oils is also dangerous as the fragile polyunsaturated fats oxidize at high heat, creating compounds linked to heart disease.
• Micronutrient deficiency: If your keto plate is devoid of low-carb vegetables, you're probably not getting enough vitamins and minerals. Non-starchy veggies like spinach, kale, asparagus, broccoli, and cabbage are some of the most nutrient-dense foods around. These plant foods are rich in folate, vitamin A, vitamin C, calcium, magnesium, potassium, and a variety of phytonutrients.
• Lack of fiber: If you don't eat vegetables on keto, you won't get much fiber into your system. Since fiber helps with bowel regularity, avoiding this indigestible carbohydrate can lead to constipation. Avoiding fiber may also negatively impact your gut microbiome as gut bacteria depend on fiber to produce anti-inflammatory compounds.

To avoid the negative health effects of dirty keto, it's important to differentiate between dirty and "clean" keto. Clean keto focuses on whole, nutrient-dense foods and puts more emphasis on food quality than the traditional keto diet. Here are some tips for avoiding processed foods and sticking to clean keto:

• Swap processed foods for whole foods: A bunless bacon cheeseburger from your favorite fast-food joint may be keto-friendly, but it lacks essential micronutrients needed for optimal health. These convenient processed junk foods are often full of sodium, harmful additives, and chemical preservatives. Instead, opt for a homemade grass-fed burger topped with local full-fat cheese from your farmer’s market and nitrate-free bacon.
• Choose healthy fats: While looking for fat-rich foods to keep you in ketosis, remember that not all fats are created equal. Healthy fats are those that create anti-inflammatory effects in the body, such as polyunsaturated and monounsaturated fats. Examples of clean keto fats include fish like salmon, cod, herring, trout, and sardines, as well as nuts like almonds, hazelnuts, pecans, Brazil nuts, macadamia nuts, and walnuts. Unhealthy fats, on the other hand, increase inflammation in the body and can lead to heart disease, stroke, insulin resistance, and an increased risk of developing type 2 diabetes. Trans fats, for example, are highly processed and can increase your "bad" LDL cholesterol while decreasing your "good" HDL cholesterol. Industrial oils like vegetable oil, canola oil, corn oil, soybean oil, and cottonseed oil are also highly processed and should be avoided.
• Fill up on low-carb vegetables: Eating a wide variety of vegetables is a great way to ensure you're getting enough micronutrients, vitamins, and minerals. Some low-carb, high-fiber veggies to include in your diet are broccoli, avocado, cauliflower, asparagus, kale, spinach, bell peppers, and Portobello mushrooms.
• Avoid artificial sweeteners: Going sugar-free on keto can lead to the use of artificial sweeteners, which can take a toll on gut health by killing gut-friendly bacteria and disrupting blood sugar stability. Some artificial sweeteners like aspartame, sucralose, and saccharin are known for their harmful effects, including potential carcinogenic effects, disrupting behavior and mood, and causing blood sugar spikes. Instead, opt for gut-friendly, low-glycemic natural sweeteners like stevia and monk fruit sweetener.
• Choose grass-fed and organic meat: Opt for grass-fed and organic meat, which boasts more micronutrients and healthier saturated fat. Grass-fed beef, for example, has up to 5 times more omega-3 than its grain-fed counterpart and is richer in vitamins A and E, as well as digestive enzymes. Wild-caught fish is another wholesome option that can increase your intake of essential vitamins and minerals, as well as being an antibiotic-free choice.
• Opt for grass-fed organic dairy: Clean ketoers swap processed dairy products for healthier alternatives like grass-fed dairy, which has significantly higher levels of vitamins, minerals, antioxidants, and healthy fats. Organic, grass-fed cows contain more nutrients than their corn and grain-fed counterparts, as well as higher levels of conjugated linoleic acid (CLA), an omega 6 that can address inflammatory issues like asthma and allergies while boosting metabolism.

Eat more leafy greens and non-starchy vegetables

Leafy greens and non-starchy vegetables are an important part of a low-carb keto diet. They are nutrient-dense, high in fibre, and provide the body with the most antioxidant protection.

When following a low-carb keto diet, it is recommended to focus on leafy salad greens and other non-starchy vegetables. These include:

• Spinach
• Lettuce
• Kale
• Cabbage
• Broccoli
• Cauliflower
• Cucumber
• Zucchini
• Green beans
• Asparagus
• Avocado
• Celery
• Tomatoes
• Brussels sprouts
• Radishes
• Onions
• Eggplant

These vegetables are low in net carbs and can be eaten relatively freely. For example, spinach has 1 gram of net carbs per 100-gram serving, while lettuce has 2 grams, and kale has 3 grams.

Non-starchy vegetables are also versatile and can be prepared in a variety of ways. For example, lettuce can be used as a substitute for bread in sandwiches and burgers. Cauliflower can be shredded and pan-fried in oil to make cauliflower "rice" for burrito bowls or as a side dish. Zucchini can be cut into spirals to make "zoodles" and can be sautéed in butter and garlic. Cauliflower can also be boiled and blended with butter, cream, and salt to make mashed "faux-tatoes".

In addition to being low in carbs, leafy greens and non-starchy vegetables are rich in vitamins and minerals. For example, spinach is a good source of vitamin K, which is important for blood clotting and bone health. Broccoli is a member of the cruciferous vegetable family and is rich in vitamins C and K. It has also been linked to a reduced risk of certain types of cancer. Avocados are high in healthy fats and have been associated with a lower risk of cardiovascular disease and improved cholesterol levels.

When following a low-carb keto diet, it is important to avoid starchy vegetables, such as potatoes, sweet potatoes, and peas, as they are higher in carbs and can undermine weight loss efforts.

Avoid sugar and sugary foods

Sugar and sugary foods are a big no-no on the keto diet. Here's why:

Ketosis

The keto diet is all about getting your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This means cutting way back on carbs and sugar. It can take several days for your body to enter ketosis, and if you eat sugar, you risk falling out of this fat-burning state.

Weight Loss

The keto diet is popular for weight loss, as it helps you feel fuller and reduces your overall calorie intake. Eating sugar can interrupt this process, as it provides a quick hit of energy that your body will use instead of burning fat.

Blood Sugar Control

Sugar is high in carbs and can cause blood sugar spikes, especially in people with diabetes. This can be dangerous and lead to health complications. On the keto diet, you want to keep your blood sugar levels stable, which means avoiding sugar and other high-carb foods.

Ketone Levels

When your body is in ketosis, it produces ketones, which are a form of energy made from fatty acids. Eating sugar can cause your ketone levels to drop, as your body will prioritise burning carbs for energy. This can set you back in your progress and may cause fatigue and other side effects.

Gastrointestinal Issues

If you've been on the keto diet for a while, your body may struggle to digest high-carb foods like sugar. This can lead to gastrointestinal issues such as upset stomach, bloating, and diarrhoea.

Psychological Effects

Cutting out sugar on the keto diet can help reduce cravings for sweet treats over time. However, if you give in to the temptation, it may trigger those pleasure centres in the brain, making it harder to resist sugar in the future.

The Bottom Line

The keto diet is a strict, low-carb, high-fat diet that requires commitment. While the occasional sugary treat won't completely derail your progress, it's important to be mindful of the effects of sugar on your body and your weight loss goals.

If you're craving something sweet, opt for keto-friendly sweeteners like stevia, erythritol, or monk fruit extract. These can help satisfy your sweet tooth without kicking you out of ketosis.

Eat fewer carbs

Carbohydrates are an important part of most diets. In fact, complex carbs — which come from whole, unprocessed plant foods — are typically full of nutrients. However, simple carbs, which are derived from highly processed foods, do not provide additional nutrients.

Studies show that low-carb diets may help with weight loss and better management of diabetes or prediabetes in adults with higher body weights.

How to eat fewer carbs

• Curb your intake of sugar-sweetened drinks.
• Cut back on refined grain bread.
• Choose lower-carb snacks.
• Start your day with eggs or other lower-carb breakfast foods.
• Use sugar alternatives.
• Consider the carb content of restaurant meals.
• Substitute alternative flours for white flour.
• Emphasise non-starchy vegetables.
• Focus on high-protein foods.
• Supplement with healthier fats.
• Pay attention to food labels.
• Count carbs with a nutrition tracker.

Frequently asked questions