Keto Diet Weight Loss: A Free Guide To Success

The ketogenic, or keto, diet is a low-carb, high-fat diet that has been used for centuries to treat specific medical conditions. The diet has gained attention as a potential weight-loss strategy due to the low-carb diet craze. The premise of the keto diet for weight loss is that if you deprive the body of glucose, an alternative fuel called ketones is produced from stored fat. The body becomes very efficient at burning fat and using it instead of glucose for energy, promoting weight loss. However, there are some challenges and potential side effects associated with the keto diet, and it may not be suitable for everyone.

What to eat on a keto diet

A ketogenic diet is high in fat, moderate in protein, and low in carbohydrates. The keto diet forces your body to use a different type of fuel. Instead of providing your body with glucose from carbohydrates, the keto diet relies on the liver to break down stored fat into molecules called ketones.

Meat and Poultry

Meat and poultry are staple foods on the keto diet. They contain no carbohydrates and are rich in B vitamins and minerals. Examples include red meat, steak, ham, sausage, bacon, chicken, and turkey.

Eggs

Eggs are an extremely healthy protein source. Each large egg contains less than 1 gram of carbohydrates and about 6 grams of protein. They can also trigger hormones that increase feelings of fullness.

Dairy and Dairy Alternatives

Cheese, plain Greek yogurt, cottage cheese, cream, and half-and-half are all keto-friendly. They are low in carbs and high in fat, making them great fits for the keto diet.

Fish and Shellfish

Salmon, sardines, mackerel, and other fatty fish are very keto-friendly. They are carb-free and rich in B vitamins, potassium, and selenium.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. Examples include almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.

Healthy Oils

Healthy oils such as extra virgin olive oil, avocado oil, and coconut oil are recommended on the keto diet.

Avocados

Avocados are fairly high in fat and contain fiber and are low in net carbs. They also have many health benefits, such as improving heart health risk factors.

Low-carb Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Examples include spinach, kale, collard greens, bell peppers, zucchini, etc.

Dark Chocolate and Cocoa Powder

Dark chocolate that contains a minimum of 70% cocoa solids is keto-friendly and can be eaten in moderation. Cocoa powder is also keto-friendly.

What not to eat on a keto diet

A ketogenic diet is a very low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. The goal is to achieve a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. To achieve this, it's important to restrict your daily carbohydrate intake to 20-50 grams.

• Refined carbs such as white bread, pasta, rice, pastries, and tortillas.
• Beer, liqueurs, and mixed drinks.
• Honey, syrups, and sugar in any form.
• Fruit juice, even 100% fruit juice.
• Condiments like ketchup, barbecue sauce, and sweet chilli sauce.
• Glazed or honey-baked ham.
• Light or low-fat margarine.
• Dried fruit or trail mix.
• Low-fat or reduced-fat diet foods such as yoghurt, mayonnaise, salad dressings, peanut butter, and milk.
• Starchy vegetables like potatoes, sweet potatoes, peas, corn, and beets.
• Certain fresh fruits like mangoes, bananas, grapes, and raisins.
• Beans and other legumes.
• Quinoa and other grains.
• Dark chocolate with less than 70% cacao.
• Milk.
• Carrots.
• Soda.
• Butternut squash.

While it's important to avoid or limit these foods, remember that the keto diet is not a one-size-fits-all approach, and you can technically have any food if it falls within your daily carbohydrate goal. It's always a good idea to consult a doctor or dietitian before starting any new diet.

How to plan your keto meals

Planning keto meals can be a great way to save time, money, and effort while setting yourself up for success on a low-carb diet. Here are some tips on how to plan your keto meals effectively:

• Start with existing keto favourites: Instead of making multiple big changes at once, which can lead to burnout, start small by planning 2-3 days at a time. Make a list of keto-friendly meals you already enjoy and structure those meals over the next few days. This familiarity will make it easier to form the habit of planning and prepping ahead. As you get comfortable, you can gradually add new keto recipes to your repertoire.
• Stock up on keto staples: You can make a variety of nutritious low-carb dishes using protein sources like seafood, meat, tofu, and yogurt; healthy fats like avocado, coconut oil, olive oil, nuts, eggs, and coconut milk; vegetables like kale, spinach, broccoli, onions, asparagus, peppers, and eggplant; and keto-friendly condiments like mayonnaise, hot sauce, and ketchup.
• Prepare a grocery list: Planning your meals in advance and making a grocery list can help ensure you stay on track and only buy what you need, saving time, money, and unnecessary waste.
• Invest in food containers: A set of containers can make your keto meal planning and storage much easier. Opt for plastic containers if you intend to microwave your meals, glass if you prefer to reheat them in the oven, or metal/bamboo containers for taking food on the go.
• Batch cook: Set aside a few hours on the weekend or a quiet weekday evening to batch cook and portion out meals for the upcoming days. Stews, soups, and sauces work particularly well for this. You can also freeze meals and defrost them when needed.
• Consider doubling up: Instead of batch cooking, you can occasionally double the recipe of your regular meals and store the extra portions in containers for the next day or freeze them for later.
• Don't forget breakfast: Include breakfast in your keto meal plan. Some keto-friendly breakfast options include Low-Carb Overnight Almond Chia Pudding, Keto Blueberry Sponge Cake In A Mug, and Keto Breakfast Meat Egg Cups.
• Say yes to frozen ingredients: Frozen vegetables and stir-fry mixes can be a useful addition to your keto meal prep arsenal. They can be used as your primary vegetable source or as a backup for fresh produce. Frozen food also tends to have a longer shelf life.
• Be flexible: Keto meal planning isn't an exact science. It's okay to deviate from your plan occasionally and eat something that isn't typically classified as 'ideal'. Have a backup plan of emergency frozen meals or quick keto recipes for when you're short on time.

The benefits of keto

The keto diet is a low-carb, high-fat diet that has been shown to offer several health benefits. Here are some of the most significant advantages of adopting this eating plan:

Weight Loss

Keto diets are effective at promoting weight loss. They work by depleting the body's sugar reserves, causing it to break down fat for energy. This metabolic state is known as ketosis, where the body uses ketones, which are molecules produced from fat, as an alternative fuel source.

Improved Skin Health

The keto diet may help reduce acne symptoms. Eating a diet high in processed and refined carbohydrates can alter gut bacteria and cause blood sugar fluctuations, both of which can negatively affect skin health. By reducing carb intake, the keto diet can help stabilise blood sugar and improve skin conditions.

Cancer Prevention

Some studies suggest that the keto diet may be a valuable complementary treatment for certain cancers. This is because it causes more oxidative stress in cancer cells than in normal cells, making them more vulnerable to chemotherapy and radiation. Additionally, the keto diet's ability to lower blood sugar may also reduce the risk of insulin-related cancers.

Heart Health

The keto diet can improve heart health by reducing cholesterol levels. It lowers "bad" LDL cholesterol and triglycerides while increasing "good" HDL cholesterol. However, it's important to note that these positive effects depend on diet quality. To maintain heart health, it's crucial to consume healthful, nutritionally balanced foods while on the keto diet.

Brain Function

The keto diet may provide neuroprotective benefits, potentially strengthening and protecting brain and nerve cells. This effect is attributed to the production of ketones, which can improve cognitive function and potentially help prevent or manage conditions like Alzheimer's disease.

Epilepsy

The keto diet has been used to treat epilepsy, especially in children who have not responded to other treatments. By altering the body's energy sources, the keto diet can help reduce seizures.

Polycystic Ovary Syndrome (PCOS)

The keto diet may improve several markers of PCOS, including hormone ratios and fasting insulin levels. However, more research is needed to confirm its effectiveness as a general treatment for PCOS.

The risks of keto

The keto diet is a low-carb, high-fat diet that has been proven to help with weight loss and improve health. However, there are several risks associated with the keto diet that you should be aware of:

Keto Flu

You may experience flu-like symptoms, such as poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort, and poor exercise performance, when your body is adapting to ketosis. This is known as "keto flu". While most people who experience the keto flu feel better within a few weeks, it is important to monitor these symptoms, stay hydrated, and eat foods rich in electrolytes.

Kidney Problems

The keto diet may stress your kidneys due to the high intake of animal foods, which can cause your blood and urine to become more acidic. This can lead to an increased risk of kidney stones and a higher risk of developing chronic kidney disease.

Digestive Issues and Gut Bacteria Changes

The keto diet restricts carbs, which can make it difficult to meet your daily fiber needs. This may lead to digestive issues such as constipation and negative effects on gut health.

Nutrient Deficiencies

The keto diet restricts several nutrient-dense foods, including fruits, whole grains, and legumes. This may lead to vitamin and mineral deficiencies, including 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 experiencing dangerously low blood sugar levels, which can lead to confusion, shakiness, fatigue, and even coma and death if not treated.

Poor Bone Health

The keto diet has been associated with impaired bone health in several studies. This is likely due to losses in bone mineral density, which may occur as your body adapts to ketosis.

Increased Risk of Chronic Diseases and Early Death

While the effects of the keto diet on chronic illness risk are not entirely understood, some evidence suggests that high-fat, low-carb diets focusing on animal foods may lead to poor health outcomes. Vegetable-based low-carb diets, on the other hand, have been associated with a lower rate of death from heart disease and all causes.

While the keto diet may be effective for weight loss, it is important to be aware of these potential risks and consult a healthcare professional before starting this or any other diet.

Frequently asked questions