Effective Weight Loss: 30/10 Vs. Keto Diet

The ketogenic diet, or keto diet, is a low-carb, high-fat eating plan. It is often used for weight loss and has been shown to be effective in helping overweight and obese participants lose weight. The diet involves drastically reducing carbohydrate intake and replacing the deficit with fat. On the keto diet, 55 to 60% of your food energy intake should come from fats, 30 to 35% from protein, and just 5 to 10% from carbs. This usually means consuming less than 50 grams of carbs per day.

The keto diet is considered safe for most people, but it may be challenging to follow in the long term due to its restrictiveness. It may also not be suitable for everyone, so it is important to consult a healthcare provider before starting the diet.

What to eat and what to avoid

The keto diet is a high-fat, low-carb, and moderate-protein diet. The aim is to put the body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. This diet is popular for weight loss and blood sugar control, but it is quite restrictive.

What to Eat:

• Animal proteins such as fish, shellfish, meat, and poultry are all good sources of protein and low in carbs.
• Eggs are an excellent source of protein and antioxidants.
• Dairy products like cheese, plain Greek yogurt, and cottage cheese are suitable, but in moderation.
• Unsweetened plant-based milk such as soy, almond, and coconut milk are good alternatives to dairy.
• Green leafy and non-starchy vegetables such as spinach, kale, broccoli, bell peppers, zucchini, and cauliflower are nutrient-rich and low in carbs.
• High-fat veggies like avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs.
• Nuts and seeds are healthy, high in fat, and low in carbs.
• Berries are low in carbs and high in fiber, making them a good fruit option.
• Dark chocolate and cocoa powder are delicious sources of antioxidants, but check the label to ensure a minimum of 70% cocoa solids.
• Unsweetened coffee and tea are carb-free and can lower the risk of cardiovascular disease.
• Healthy oils such as olive oil, avocado oil, and coconut oil are recommended. Butter and ghee are also good fats to include.

What to Avoid:

• Starchy vegetables and high-sugar fruits such as potatoes, sweet potatoes, corn, bananas, raisins, and mangoes are high in carbohydrates.
• Honey, syrup, and sugar in any form should be limited as they are high in carbohydrates and low in nutrients.
• Baked goods, including gluten-free options, are typically high in carbohydrates.
• High-carb foods such as cereal, crackers, rice, pasta, bread, and beer.
• Fruit drinks and juices, even 100% fruit juice, are high in fast-digesting carbs that spike your blood sugar.
• Processed foods and snacks like chips, crackers, and pre-packaged snacks are high in carbs and often contain added sugars and unhealthy fats.
• Alcoholic beverages such as beer, sweet wines, and cocktails are typically high in sugar and carbohydrates. Spirits with low-carb mixers are a better option.
• High-carb condiments and sauces such as ketchup, BBQ sauce, honey mustard, and sweet chili sauce often contain added sugars and should be avoided or used sparingly.

How to get into ketosis

Ketosis is a metabolic state in which the body uses stored fat instead of glucose as its primary energy source. Ketosis is achieved by restricting carbohydrate intake and increasing calorie consumption from fat. Here are some detailed methods to get into ketosis:

Reduce Carbohydrate Consumption

The most important factor in entering ketosis is eating a very low-carb diet. Typically, a person aiming for ketosis should consume 20 to 50 grams of carbohydrates per day. However, the exact limit depends on individual factors. Reducing carbs helps deplete the body's glycogen stores, which encourages the body to turn to fat as an energy source.

Increase Healthy Fat Intake

Since ketosis involves burning fat for energy, increasing your consumption of healthy fats can boost ketone levels and facilitate the process. Good sources of healthy fats include fatty fish like salmon, olive oil, avocado oil, and nuts.

Increase Physical Activity

Exercising more frequently helps deplete the body's glycogen stores. When these stores are low, the body turns to fat for energy. Working out in a fasted state can also increase ketone levels, but it may take a few weeks for your body to adapt to using ketones and fatty acids as primary fuel sources.

Try Intermittent Fasting

Intermittent fasting can help induce ketosis by going without eating for several hours. Short-term fasts or fat fasts can be effective in reaching ketosis.

Monitor Ketone Levels

You can use urine test strips, breath meters, or blood ketone meters to measure your ketone levels. This helps you determine whether you're in ketosis and make necessary dietary adjustments.

Maintain Adequate Protein Intake

While on a ketogenic diet, it's important to consume adequate protein. The recommended amount is generally 0.55 to 0.77 grams per pound of lean body mass, or 1 to 1.5 grams per kilogram. This helps supply your liver with amino acids for gluconeogenesis and preserves muscle mass during weight loss.

Consume More MCT Oil

Medium-chain triglycerides (MCTs), found in MCT oil, can help increase ketone levels. MCTs are rapidly absorbed and can be converted into ketones by the liver.

How much weight can you lose in 30 days on keto?

The amount of weight lost on the keto diet varies from person to person and depends on several factors, including health, body composition, exercise and eating habits, and individual fat adaptation periods.

In general, the keto diet is a low-carb, high-fat diet that can be effective for weight loss. The diet involves limiting carbohydrates, which puts your body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates.

During the first week of the keto diet, people often see a rapid drop in weight, ranging from a few pounds to as much as 10. This initial weight loss is mostly attributed to the loss of water weight, as the body burns through its carb stores and releases the water that was bound to those carbs.

After the first week, weight loss typically occurs at a slower, more steady pace, with an average loss of around one to two pounds per week. This is when the body is getting fat-adapted and switching from burning carbs to burning fat, which means the weight loss is more likely to be fat loss.

One study found that obese patients lost an average of 30 pounds after two months on the keto diet, with over 88% of patients losing more than 10% of their initial weight. Another study found that obese patients weighing 101 kg lost an average of 33 pounds in 5.5 months.

It's important to note that weight loss on the keto diet may vary depending on how long you're on the diet, how much weight you have to lose, and your overall health condition. Additionally, as you get closer to your goal weight, weight loss tends to slow down, and you may experience plateaus.

While the keto diet can be effective for weight loss, it's important to consult with a healthcare professional before starting any new diet, especially if you have any health concerns or are taking medications.

What are the side effects?

The keto diet has been linked to a range of side effects, some of which can be serious. Here are some of the most commonly reported issues:

• Keto Flu: Many people experience flu-like symptoms when they first start the keto diet, including headaches, dizziness, fatigue, nausea, and constipation. These symptoms are usually temporary and typically resolve within a few weeks.
• Kidney Stress: The high intake of animal foods on the keto diet can lead to a higher risk of kidney stones. This is because animal foods can make your blood and urine more acidic, leading to increased calcium excretion in your urine. The keto diet may also reduce the amount of citrate in your urine, which normally binds to calcium and prevents kidney stone formation.
• Digestive Issues: The keto diet restricts carbohydrates, making it difficult to meet your daily fibre needs. This can lead to digestive discomfort and constipation. A study in children with epilepsy found that 65% reported constipation as a side effect.
• Nutrient Deficiencies: The keto diet restricts nutrient-dense foods like fruits, whole grains, and legumes, and may not provide enough of certain vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus. Over time, this can lead to nutrient deficiencies.
• Low Blood Sugar: While keto can help manage blood sugar levels in people with diabetes, it may also increase the risk of hypoglycaemic episodes, especially in those with type 1 diabetes. These episodes can be life-threatening and require immediate medical attention.
• Bone Health: Several animal studies have linked the keto diet to decreased bone strength and bone mineral density. However, more research is needed to confirm this effect in humans.
• Chronic Diseases and Early Death: Some evidence suggests that high-fat, animal-based, low-carb diets may lead to poor health outcomes and increased mortality from heart disease, cancer, and all causes. However, vegetable-based low-carb diets have been associated with lower death rates.
• Other Side Effects: Other potential side effects of the keto diet include dehydration, electrolyte imbalances, low energy for intense exercise, upset stomach, and "keto breath".

How long does it take to lose belly fat?

The time it takes to lose belly fat depends on several factors, including diet, exercise, and individual characteristics such as genetics and health situation.

The ketogenic (keto) diet is a popular option for those looking to lose weight, including belly fat. The keto diet involves significantly reducing carbohydrate intake and increasing the consumption of healthy fats and proteins. This dietary shift causes the body to enter a state of ketosis, where it burns fat for fuel instead of carbohydrates.

• Initial weight loss: In the first week of the keto diet, people often experience rapid weight loss, which is mostly attributed to the loss of water weight. This is because the body burns through its carb stores, called glycogen, which are bound with water.
• Transition to ketosis: After the initial water weight loss, the body transitions to burning fat, which can take less than a week or longer, depending on the individual. This is when the body enters ketosis, and weight loss may slow down, but it is likely to be more fat than water.
• Belly fat and health: Belly fat, also known as visceral fat, is associated with an increased risk of health problems, including heart disease, type 2 diabetes, and certain cancers. Losing visceral fat can reduce these health risks.
• Factors influencing belly fat loss: Losing belly fat is influenced by various factors, including diet, exercise, and individual characteristics. A well-formulated keto diet, combined with regular physical activity, especially aerobic exercise, can effectively reduce belly fat. Eliminating sugar and reversing insulin resistance can also help combat visceral fat.
• Timeframe: While individual results may vary, research suggests that the keto diet can lead to significant weight loss and reductions in waist circumference (an indicator of belly fat) within a few weeks to a few months. For example, a 2012 study found that obese children following the keto diet experienced greater reductions in body weight, fat mass, and waist circumference compared to a low-calorie diet.
• Genetics and muscle shortening: The distribution of fat loss and the appearance of the belly after weight loss are partially dependent on genetics. Additionally, the shortening of abdominal muscles after losing internal visceral fat can take 6-12 months, during which the belly may appear soft.

In summary, the keto diet can be an effective approach to losing belly fat, especially when combined with regular physical activity and a reduction in sugar intake. The timeframe for belly fat loss varies but is typically noticeable within a few weeks to a few months. Individual results may differ based on genetics and other health factors.

Frequently asked questions