Keto Diet: Effective Weight Loss For La Residents?

The ketogenic or keto diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. In the 19th century, the ketogenic diet was commonly used to help control diabetes. More recently, the keto diet has gained popularity as a potential weight-loss strategy.

The keto diet involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your body uses fat for fuel instead of carbs. When this happens, your body becomes very efficient at burning fat for energy, and it also turns fat into ketones in the liver, which can supply energy for the brain.

Research has shown that the keto diet can be effective for weight loss. In fact, some studies indicate that the keto diet may lead to slightly more weight loss than a low-fat diet. However, it's important to note that the weight loss may not be rapid, and there may be potential side effects and risks associated with the keto diet.

Overall, the keto diet can be a useful tool for weight loss, but it should be implemented correctly and under the guidance of a healthcare professional.

What is the keto diet?

The ketogenic diet, or keto diet, is a low-carbohydrate, high-fat eating plan. The keto diet has been used for centuries to treat specific medical conditions, such as diabetes and epilepsy. More recently, it has gained popularity as a potential weight-loss strategy due to the low-carb diet craze, which started in the 1970s with the Atkins diet.

The keto diet involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your body becomes very efficient at burning fat for energy. Ketogenic diets can cause significant reductions in blood sugar and insulin levels, which can lead to weight loss and improved health markers.

There are several versions of the keto diet, but the standard ketogenic diet (SKD) is the most researched and recommended. On the SKD, typically, 70% of calories come from fat, 20% from protein, and only 10% from carbohydrates. This means consuming fewer than 50 grams of net carbs per day, and ideally fewer than 20 grams.

The keto diet has been shown to be effective for weight loss and can also provide health benefits for certain medical conditions. These include lowering the risk of heart disease, improving blood sugar control in people with type 2 diabetes, and potentially slowing tumour growth in cancer patients.

However, there are some potential risks and side effects associated with the keto diet. It may lead to kidney stones, vitamin and mineral deficiencies, and increased LDL-cholesterol levels. Additionally, it can be challenging to maintain due to the extreme restriction of carbohydrates and the limited variety of foods available.

Overall, the keto diet can be a useful tool for weight loss and improving certain health conditions, but it should be approached with caution and preferably under medical supervision. It is important to consult a healthcare professional before starting any new diet, especially one as restrictive as the keto diet.

How does it work?

The keto diet is a low-carb, high-fat 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 your body uses fat for fuel instead of carbs.

On a keto diet, you cut back significantly on carbohydrates so that your body begins to burn fat for fuel. This can put your body into a metabolic state called ketosis. In this state, your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy. Eating a keto diet lowers insulin levels, which can help you access your body fat stores for energy. Many studies show significant weight loss on keto, without the need for calorie counting.

To reach and maintain ketosis, carbs must be decreased to a recommended range of 20 to 50 grams per day. The fewer carbs you eat, the more effective the diet appears to be for reaching ketosis, losing weight, or improving type 2 diabetes.

Ketogenic diets tend to decrease caloric intake. However, because many keto-friendly foods are high in calories, it is important not to overdo it. Paying attention to portion size, increasing physical activity, and snacking in moderation between meals can help create the calorie deficit needed to lose weight.

The keto diet has been shown to produce beneficial metabolic changes in the short term. Along with weight loss, health parameters associated with carrying excess weight have improved, such as insulin resistance, high blood pressure, and elevated cholesterol and triglycerides.

There are several versions of the ketogenic diet, and what you eat depends on the type. They include:

• Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein, and high-fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.
• Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
• Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
• High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

What can you eat?

The ketogenic diet is a low-carb, high-fat diet that has been used for centuries to treat specific medical conditions. 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 your body uses fat for fuel instead of carbs.

• Meat: Red meat, steak, ham, sausage, bacon, chicken, and turkey
• Fatty fish: Salmon, trout, tuna, and mackerel
• Eggs: Pastured or omega-3 whole eggs
• Butter and cream: Grass-fed butter and heavy cream
• Cheese: Unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
• Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc
• Healthy oils: Extra virgin olive oil and avocado oil
• Avocados: Whole avocados or freshly made guacamole
• Low-carb veggies: Green veggies, tomatoes, onions, peppers, etc.
• Condiments: Salt, pepper, herbs, and spices

It is important to note that the keto diet is not just about eating meats and fats. Vegetables are an important part of the diet, and it is recommended to base your diet mostly on whole, single-ingredient foods.

• Choose healthier sources of fat and protein, such as olive oil, avocados, and nuts (almonds, walnuts).
• Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and most fruits.
• Stay under 50 grams of net carbs (total carbs minus fiber) per day, ideally below 20 grams.
• Drink water, tea, or coffee. Avoid sugary drinks and alcohol.
• Practice intermittent fasting to help you enter ketosis faster.

What are the benefits?

The keto diet is a low-carb, high-fat diet that has been shown to aid weight loss and improve health. Here are some of the benefits of the keto diet:

Weight Loss

The keto diet is an effective way to lose weight and keep it off. It can help the body burn more fat and reduce hunger, making it easier to stick to the diet. Research has shown that the keto diet can lead to greater weight loss compared to low-fat diets.

Improved Health Parameters

In addition to weight loss, the keto diet has been found to improve health parameters associated with carrying excess weight, such as insulin resistance, high blood pressure, and elevated cholesterol and triglyceride levels.

Reduced Risk of Disease

The keto diet can also help lower the risk of certain diseases. It has been shown to be beneficial for people with type 2 diabetes, prediabetes, and metabolic syndrome. Additionally, the keto diet is being studied for its potential benefits in treating other health conditions, such as heart disease, cancer, Alzheimer's disease, epilepsy, and polycystic ovary syndrome.

Increased Energy

The keto diet can provide a more stable source of energy, as fat is a more efficient fuel source than carbohydrates. This can lead to increased energy levels and improved mental focus.

Appetite Suppression

The high-fat content of the keto diet can lead to a satiating effect, reducing food cravings and decreasing appetite. This can make it easier to stick to the diet and achieve weight loss goals.

What are the risks?

While the keto diet has been shown to be beneficial for weight loss, there are some risks and negative side effects associated with it that you should be aware of:

Nutritional deficiencies and kidney problems

The keto diet restricts the intake of certain food groups, which can lead to nutritional deficiencies if not properly managed. It has been linked to an increased risk of kidney stones and a higher risk of osteoporosis. Additionally, there may be an increase in blood uric acid levels, which is a risk factor for gout.

Keto flu

In the initial stages of the keto diet, some people experience what is known as the "keto flu," which includes symptoms such as diarrhea, constipation, vomiting, poor energy and mental function, and digestive discomfort. These symptoms usually subside within a few days as the body adapts to the new diet.

Long-term sustainability and weight regain

The keto diet may be challenging to maintain in the long term due to its restrictive nature. Weight loss on the keto diet tends to peak around five months, after which weight is slowly regained. This may be partly due to the restrictive nature of the diet, making it difficult to stick to over an extended period.

Micronutrient deficiencies and low protein levels

Long-term adherence to the keto diet may lead to micronutrient deficiencies, especially if a variety of recommended foods are not included. It can also result in low protein levels in the blood, which is important to monitor, especially for those with kidney and liver diseases.

Increased risk of ketoacidosis

Ketoacidosis is a dangerous condition where there is a toxic level of acid in the blood. While this is more common in individuals with type 1 diabetes, there have been rare cases of ketoacidosis occurring in non-diabetic individuals following a prolonged very low-carbohydrate diet.

Potential medication interactions

The keto diet may interact with certain medications, especially those for diabetes and high blood pressure. It is crucial to consult a doctor or healthcare professional before starting the keto diet, especially if you have any pre-existing medical conditions or are taking medications.

High-fat content and impact on heart health

The keto diet is distinctive for its exceptionally high-fat content, typically 70% to 80%. This goes against the recommendations from the Dietary Guidelines for Americans and the American Heart Association, and there are concerns about its potential adverse effects on blood LDL cholesterol levels.

Individual variability and lack of standardisation

There is no one-size-fits-all approach to the keto diet, and the exact ratio of fat, protein, and carbohydrates may vary depending on individual needs and goals. Additionally, there is no standard keto diet, and different versions such as the cyclical ketogenic diet and targeted ketogenic diet exist, making it challenging to determine the optimal approach for each person.

Frequently asked questions