Keto Diet: Effective Weight Loss Method?

The ketogenic, or keto, diet is a low-carb, high-fat diet that has gained popularity for its weight loss benefits. The diet involves drastically reducing carbohydrate intake, which puts the body into a metabolic state called ketosis, where it burns fat for energy instead of glucose. While the keto diet can be effective for weight loss, there are several reasons why some people may not see the desired results. These include consuming too many carbs or calories, underlying medical conditions, stress, and lack of exercise. To maximise weight loss on a keto diet, it is important to monitor carb intake, eat nutritious whole foods, reduce stress, get adequate sleep, and incorporate physical activity.

Achieving ketosis

To achieve ketosis, you need to cut back significantly on carbohydrates. This means reducing your carb intake to 20 to 50 grams per day or less, depending on your body size. This is a highly individualized process, and some people may need to restrict their diet further to start producing enough ketones. It typically takes two to four days to reach ketosis.

• Reduce your carbohydrate intake: Cut back on sugary and starchy foods, such as bread, cakes, cookies, and most fruits.
• Get plenty of protein: Include protein-rich foods such as meat, fish, seafood, eggs, or tofu in your meals.
• Add healthy fats: Use fats like olive oil, butter, and avocado for flavor and to add calories if needed.
• Avoid eating too often: If you're not hungry, don't eat. Intermittent fasting or skipping snacks can help you get into ketosis faster.
• Measure ketones: You can use blood, breath, or urine tests to confirm that you are in ketosis.
• Be consistent: Achieving and maintaining ketosis requires consistency in your diet and may take some adjustments.

It's important to note that the keto diet is not suitable for everyone. It may not be recommended for those with certain medical conditions or those who are breastfeeding. Additionally, it can be challenging to stick to due to the restricted nature of the diet. Always speak to your doctor or a dietitian before starting any new diet to ensure it's safe and suitable for you.

Eating nutritious foods

The keto diet is a high-fat, moderate-protein, and low-carb diet. It involves limiting your daily carbohydrate intake to 20-50 grams, which puts your body into a metabolic state called ketosis, where it burns fat for fuel instead of carbs. While on a keto diet, it is important to eat nutritious foods to meet your daily nutritional needs and stay within your carb limit. Here are some nutritious foods to consider:

Animal Proteins

Fish and shellfish are excellent choices on the keto diet. Salmon and other fatty fish like sardines, mackerel, and albacore tuna are rich in B vitamins, potassium, selenium, and omega-3 fats, which have been linked to improved insulin sensitivity. They are also carb-free. Meat and poultry are also considered staple foods and can be eaten fresh or grass-fed for an extra boost of omega-3 fats and conjugated linoleic acid (CLA).

Dairy and Dairy Alternatives

Cheese, plain Greek yogurt, and cottage cheese are great options as they are low in carbs and high in fat and protein. Cream and half-and-half are also suitable, but in moderation, as they are very low in carbs and high in fat. Unsweetened plant-based milk like soy, almond, and coconut milk can also be consumed.

Green Leafy Vegetables

Dark leafy greens like spinach, kale, and collard greens are packed with vitamins and minerals. They are extremely low in carbs and add bulk to your meals. Other keto-friendly veggies include salad greens, cooking greens, herbs, peppers, summer squashes like zucchini, and high-fat veggies like avocados and olives.

Other Plant-Based Foods

Nuts and seeds are healthy choices as they are high in fat, low in carbs, and provide fiber and protein. Berries are also allowed on the keto diet due to their low carb and high fiber content. Dark chocolate and cocoa powder, in moderation, can satisfy your sweet tooth while providing antioxidants.

Beverages

Unsweetened coffee and tea are carb-free and can be enjoyed freely. They have been linked to a reduced risk of diabetes and improved physical performance and alertness. Unsweetened sparkling water is another good option to replace soda.

Reducing calorie intake

Understand Your Calorie Needs

Before reducing your calorie intake, it's important to understand your daily calorie needs. This can vary depending on factors such as age, gender, activity level, and weight loss goals. Working with a nutritionist or dietitian can help you determine the appropriate calorie intake for your specific needs and goals.

Choose Nutritious Whole Foods

When following the keto diet, focus on consuming nutritious, whole foods. Avoid relying on processed foods, even if they are labelled as "keto-friendly." Stick to unprocessed, whole food options such as full-fat dairy, eggs, fish, pastured meats, poultry, and healthy fats like avocado and olive oil. These foods will not only provide essential nutrients but also keep you feeling satisfied and reduce cravings for unhealthy snacks.

Control Portion Sizes

Even though keto-friendly foods are generally high in fat and protein, it's still possible to consume too many calories if your portion sizes are too large. Pay attention to your portion sizes and make sure you're not overeating, especially when it comes to calorie-dense foods like nuts, cheese, and fatty meats. Remember that a keto diet should still be a balanced diet, and overeating certain foods can lead to an excessive calorie intake.

Limit Snacking

Snacking between meals can be helpful to manage hunger, but constant snacking on high-calorie keto foods can hinder your weight loss efforts. Choose lower-calorie, nutrient-dense snacks like non-starchy vegetables or proteins. For example, celery sticks with guacamole or a hard-boiled egg with cut-up veggies are smart choices. If you do snack, practise moderation and be mindful of the calories you're consuming throughout the day.

Increase Physical Activity

In addition to reducing calorie intake, increasing your physical activity can help create a larger calorie deficit, which will further aid in weight loss. Incorporating regular exercise into your routine will not only burn calories but also stimulate fat loss and provide numerous other health benefits. Try to include a variety of activities, such as strength training and cardio, to maximise the benefits.

Managing stress and sleep

The keto diet is a high-fat, moderate-protein, and low-carbohydrate diet. While it has been proven to aid weight loss, it can also cause some sleep disturbances and stress. Here are some tips to manage stress and sleep while on a keto diet:

Sleep

• Keto insomnia: "Keto insomnia" is a term used to describe sleep disturbances that some people experience when following a keto diet. This can manifest as difficulty falling asleep and fragmented sleep (waking up frequently during the night). The low-carb nature of the keto diet may disrupt sleep-regulating chemicals, such as serotonin and melatonin, causing insomnia.
• Electrolyte imbalance: When you stop consuming carbohydrates, your body uses up its stored glucose (glycogen), along with water and electrolytes. This can lead to an electrolyte imbalance, which may affect your sleep patterns. To counter this, ensure you consume foods rich in potassium and magnesium, such as leafy greens, seeds, edamame, salmon, or avocado.
• Carbohydrate withdrawal: When you start the keto diet, your body will crave carbohydrates, especially sugary foods, as glucose is the preferred energy source for the body and brain. These cravings can disrupt your sleep.
• Digestive issues: The keto diet may cause digestive issues such as diarrhoea, constipation, bloating, and abdominal discomfort, which can further impact your sleep.
• Gut microbiome disruption: Reducing or eliminating grains, fruits, and vegetables can negatively affect your gut microbiome, leading to gastrointestinal issues and altered sleep patterns during the adjustment period.

Stress

• Nutrient deficiencies: The keto diet may make it challenging to meet your nutrient needs, especially if you cut out or limit grains, fruits, and vegetables, which are good sources of essential nutrients like fibre, vitamins, and minerals. These deficiencies can contribute to increased stress levels.
• Keto flu: Some people experience "keto flu" when starting the keto diet, which includes symptoms such as headaches, fatigue, nausea, dizziness, "brain fog," gastrointestinal discomfort, decreased energy, faintness, and irregular heartbeat. These flu-like symptoms can be stressful and impact your overall well-being.
• Mental health: The keto diet may be linked to improved mental health and reduced stress and anxiety in some people. However, it is important to note that not everyone adjusts well to ketosis, and some individuals may experience symptoms like sleep disturbances, cramping, and fatigue, which can lead to depression.

Tips for Managing Sleep and Stress on the Keto Diet:

• Exercise: Regular physical activity can improve sleep quality, reduce stress, and decrease anxiety.
• Relaxation techniques: Incorporate calming activities into your routine, such as reading, listening to music, stretching, taking a shower, or practising muscle relaxation exercises.
• Sleep hygiene: Establish a consistent sleep routine, ensure your bedroom is quiet and dark, remove electronic devices, and avoid large meals, caffeine, and alcohol close to bedtime.
• Stay hydrated: Dehydration can lead to sleep issues and is associated with shorter sleep durations. People on the keto diet need higher water intake to prevent dehydration, a potential side effect of the diet.
• Discuss with your healthcare provider: Always consult your healthcare provider before making significant diet changes, especially if you have a chronic medical condition. They can guide you in managing any sleep or stress-related issues that may arise.

Increasing physical activity

While the keto diet is a powerful tool for weight loss, combining it with exercise can further accelerate fat burning and improve long-term weight management.

During the first few weeks on a keto diet, it is recommended to take it easy with physical activity until your body has adapted to the new diet. This usually takes around two to four weeks. Once you have become 'keto-adapted', you can gradually increase the exercise intensity and duration.

Low-intensity, steady-state exercises such as jogging, cycling, yoga, and rowing are generally well-suited to the keto diet. These activities rely less on carbohydrates for fuel and can be performed effectively while in a state of ketosis.

For those seeking to improve their endurance, the keto diet may offer benefits. Some studies have shown that keto can enhance physical endurance due to the body's increased ability to use fat as an alternative energy source. However, it is important to note that these findings were observed with the use of ketone supplements rather than solely through the diet.

While the keto diet may not be optimal for high-intensity exercises, you can still incorporate them into your routine. Just be mindful that your body may need some time to adjust to using fat as its primary fuel source during intense workouts.

Additionally, the keto diet is better suited for maintaining muscle mass than building new muscle. This is because muscle growth requires sufficient protein intake, and some versions of the keto diet may involve restricting protein.

Remember, increasing physical activity in conjunction with the keto diet can provide numerous health benefits beyond weight loss. It can help control blood sugar levels, reduce insulin resistance, and maintain balanced cholesterol levels, especially higher levels of protective HDL cholesterol.

Frequently asked questions