Lifestyle Keto: Your Guide To Success

The ketogenic diet, or keto diet, is a low-carb, high-fat diet that has been associated with a range of health benefits. The diet involves drastically reducing carbohydrate intake and replacing it with healthy fats, which puts the body into a metabolic state called ketosis. In this state, the body becomes very efficient at burning fat for energy, which can lead to weight loss and improved health. While the keto diet has been shown to be effective for weight loss and certain health conditions, it is not suitable for everyone and should be approached with caution. It is important to consult a doctor or healthcare professional before starting any new diet, especially one as restrictive as the keto diet.

How to enter ketosis

Ketosis is a natural metabolic state in which the body primarily burns stored fat, instead of glucose, for fuel. The body typically uses glucose, or sugar as energy. When there is a lack of glucose, the body burns fat for this purpose instead.

There are several ways to enter ketosis, including:

• Reducing carbohydrate intake: Ketosis occurs when a lack of carbohydrates forces the body to use fat, not glucose, as its primary energy source. It is recommended that a person looking to reach ketosis should reduce their carb consumption to 50 grams or less per day. However, the exact carb limit can vary from person to person.
• Increasing physical activity: The more energy a person uses during the day, the more fuel they need. Exercise helps reduce the body’s stores of a form of glucose called glycogen. Usually, eating carbs restores glycogen levels. But a person on a low-carb diet is not sufficiently replenishing their glycogen stores, so the body turns to fat as a source of fuel instead.
• Fasting for short periods: Intermittent fasting can help a person reach a state of ketosis. It involves limiting food intake to around 8 hours per day and fasting for the remaining 16 hours.
• Increasing healthy fat intake: Most people aiming for ketosis replace lost carbohydrates with an increase in healthy fats. Sources include avocados, avocado oil, and fatty fish such as salmon.
• Testing ketone levels: Testing can help a person track their progress and make tactical adjustments to their diet.
• Checking protein intake: A person following the keto diet typically eats more dietary fat than protein. While recommended amounts of protein vary, one standard recommendation is consuming about 1 gram of protein for every pound of body weight each day.

It can take 2-4 days to enter ketosis if you eat 20-50 grams of carbs per day. However, some people may find it takes a week or longer to reach this state.

What to eat on a keto diet

The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. It 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.

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals. Examples include chicken, turkey, beef, and bacon.

Fish and Seafood

Fish and shellfish are very keto-friendly. Salmon and other fish are carb-free and rich in B vitamins, potassium, and selenium. Shellfish like shrimp, crab, and lobster are also good options as they contain very few carbs.

Eggs

Eggs are an excellent source of protein and are low in carbs, making them ideal for the keto diet. They have also been shown to trigger hormones that increase feelings of fullness.

Dairy and Dairy Alternatives

Cheese, plain Greek yogurt, and cottage cheese are suitable for the keto diet as they are low in carbs and high in fat and protein. Cream and half-and-half are also good choices as they are very low in carbs and high in fat.

Nuts and Seeds

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

High-Fat Vegetables

Avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs. They are also good sources of fiber and antioxidants.

Non-Starchy Vegetables

Green leafy vegetables and other non-starchy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Examples include spinach, kale, broccoli, zucchini, and bell peppers.

Berries

Most fruits are too high in carbs for the keto diet, but berries are an exception. Blackberries, blueberries, raspberries, and strawberries are low in carbs and high in fiber.

Healthy Oils

Olive oil, avocado oil, and coconut oil are good choices for cooking and adding to dishes. They are high in healthy fats and have almost no carbs.

Unsweetened Coffee and Tea

Coffee and tea are carb-free and can be enjoyed unsweetened or with a small amount of heavy cream. They have been linked to various health benefits, including a reduced risk of cardiovascular disease.

High-Cocoa Chocolate

Chocolate with a high cocoa content (70% or more) is a good source of antioxidants and may improve heart health. Just be sure to eat it in moderation as it does contain some carbs.

What to avoid on a keto diet

The keto diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. The diet aims to put your body in a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates.

• Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, and candy are all high in sugar and carbs and should be avoided.
• Grains and starches: Wheat-based products like bread, rice, pasta, and cereal are high in carbs and should be limited.
• Fruit: All fruit, except small portions of berries like strawberries, should be avoided due to their high sugar and carb content.
• Beans and legumes: Peas, kidney beans, lentils, and chickpeas are high in carbs and should be limited or avoided.
• Root vegetables and tubers: Potatoes, sweet potatoes, and carrots are starchy vegetables that are high in carbs.
• Low-fat or diet products: Low-fat mayonnaise, salad dressings, and condiments are high in carbs and should be avoided.
• Some condiments and sauces: Barbecue sauce, honey mustard, teriyaki sauce, and ketchup are all high in sugar and carbs.
• Unhealthy fats: Processed vegetable oils and mayonnaise are high in unhealthy fats and should be limited.
• Alcohol: Beer, wine, liquor, and mixed drinks are high in carbs and should be avoided or limited.
• Sugar-free diet foods: Sugar-free candies, syrups, puddings, and sweeteners are highly processed and should be avoided.

The benefits of a keto diet

The keto diet has been around for almost 100 years, initially used to treat drug-resistant epilepsy, especially in children. The diet is centred around eating high-fat, low-carbohydrate foods to reach a state of ketosis, where the body burns fat for energy instead of glucose. While the keto diet has been criticised for being a fad, it does have several potential health benefits.

Weight Loss

The keto diet is often used as a tool for weight loss. Low-carb diets are one of the simplest and most effective ways to lose weight, and studies have shown that people on low-carb diets lose more weight, faster, than those on low-fat diets. The keto diet is thought to rid the body of excess water, lowering insulin levels and leading to rapid weight loss in the first week or two.

Improved Brain Function

The keto diet has been shown to improve brain function and is being studied for its potential to mitigate symptoms for patients with progressive neurological disorders like Parkinson's disease and Alzheimer's disease. The diet may also help to prevent age-related neurological decline.

Reduced Risk of Certain Cancers

Some studies have shown that the keto diet may be a safe and suitable complementary treatment to use alongside chemotherapy and radiation therapy in people with certain cancers. This is because it causes more oxidative stress in cancer cells than in normal cells, causing them to die.

Improved Heart Health

The keto diet may improve heart health by reducing cholesterol and lowering the risk of cardiovascular disease.

Reduced Seizures

The keto diet has been proven to reduce seizures in people with epilepsy, especially those who have not responded to other treatment methods.

Improved PCOS Symptoms

A small pilot study found that the keto diet improved several markers of Polycystic Ovary Syndrome (PCOS), including luteinizing hormone and fasting insulin levels.

Increased Muscle Mass

A UC Davis Health study found that a ketogenic diet improves muscle function in older animals by preventing muscle mass loss due to age.

The risks of a keto diet

The ketogenic diet is a low-carb, high-fat diet that has gained popularity in recent years. While it may lead to quick weight loss, it is not without its risks. Here are some of the dangers of the keto diet:

Kidney Problems:

The keto diet's emphasis on animal-based and high-fat foods can lead to an increased risk of kidney stones. The high intake of animal products can also cause the blood and urine to become more acidic, leading to increased calcium excretion in the urine and a higher risk of kidney stone formation. People with chronic kidney disease should avoid keto as it can worsen their condition.

Nutrient Deficiencies:

The keto diet restricts several food groups, including nutrient-dense fruits, whole grains, and legumes. This may result in vitamin and mineral deficiencies over time. Some studies suggest that the keto diet may not provide enough calcium, vitamin D, magnesium, and phosphorus.

Digestive Issues and Changes in Gut Bacteria:

The keto diet's restriction of carbohydrates can make it difficult to meet daily fiber needs, leading to digestive discomfort and constipation. The low fiber intake may also negatively affect gut health and beneficial gut bacteria.

Keto Flu:

As the body adjusts to using ketones and fats as its primary energy source, it may experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation. These symptoms are often due to dehydration and electrolyte imbalances.

Bone Health:

The keto diet has been associated with impaired bone health. Several studies have linked the diet to decreased bone strength and bone mineral density loss.

Increased Risk of Chronic Diseases and Early Death:

The keto diet's high saturated fat content and focus on animal foods have been linked to an increased risk of heart disease, cancer, and all-cause mortality. However, more research is needed to fully understand the relationship between the keto diet and chronic illness risk.

It is important to consult with a healthcare professional before starting the keto diet, especially for those with pre-existing medical conditions.

Frequently asked questions