Keto Challenge: Is It Worth The 28-Day Commitment?

The 28-day keto challenge is a popular diet plan that promises fast results and improved health. The keto diet is a very low-carb, high-fat, and moderate protein diet that aims to put the body into a state of ketosis, where it burns stored fat for energy instead of carbohydrates. This diet has gained traction due to its potential weight loss benefits and other reported health advantages, such as improved heart health and reduced risk of certain cancers. However, it has also sparked controversy, with critics questioning its long-term health effects. The 28-day keto challenge provides a structured approach to adopting this diet, offering meal plans, recipes, and community support. While it may deliver short-term results, it is important to consult a healthcare professional before starting any restrictive diet to ensure it is safe and appropriate for your individual needs.

What is the keto diet?

The keto diet is a low-carb, high-fat diet that involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes very efficient at burning fat for energy. Typically, ketosis can help you lose weight and may also help manage certain medical conditions.

The keto diet is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks and should only be done under medical supervision. It is not suitable for people with certain health conditions, such as gallbladder disease or a history of eating disorders.

The keto diet is typically made up of 70% fat, 20-25% protein, and 5-10% carbs. It is important to eat until you are full and not restrict calories too much, as this can lead to side effects such as keto flu, which may include headache, weakness, irritability, and fatigue.

The keto diet is best done for a short duration of less than 2-3 weeks or up to 6-12 months with close medical supervision. It is not recommended as a long-term diet due to the potential risks, which include an increased risk of kidney stones, fatty liver disease, and hypoproteinemia.

There are several versions of the keto diet, including the standard ketogenic diet (SKD), cyclical ketogenic diet (CKD), targeted ketogenic diet (TKD), and high protein ketogenic diet. The SKD is the most researched and recommended version.

To get into ketosis, you need to keep your net carb intake under 25 grams per day, though some people can enter ketosis by eating up to 50 grams. This means avoiding foods like sugar, soda, pastries, white bread, starchy vegetables, grains, fruits, and juices. Instead, you should focus on non-starchy vegetables, animal proteins, and healthy fats like olive oil, avocado, and nuts.

The keto diet can be challenging, but there are some tips to make it easier. It is important to familiarise yourself with food labels and plan your meals in advance. There are also many keto-friendly recipes available online and in cookbooks.

What are the benefits?

The 28-day keto challenge can be worth it for several reasons. Here are some of the benefits:

Weight Loss

The keto diet is linked to weight loss. By lowering your carbohydrate intake, your body will break down fat for energy, a process known as ketosis. This can help you shed pounds and keep them off.

Improved Health

The keto diet is believed to offer several health benefits, including reduced risk of certain cancers, improved heart health, and improved management of type 2 diabetes. The diet's focus on healthy fats, proteins, and non-starchy vegetables can contribute to these potential health benefits.

Increased Energy and Mental Clarity

Many people who follow the keto diet report increased energy levels and mental clarity. This may be due to the body's efficient use of fat as an energy source and stable blood sugar levels resulting from the diet's low-carb nature.

Better Digestion and Reduced Inflammation

The keto diet's emphasis on whole, unprocessed foods can improve digestion and reduce inflammation in the body. Eliminating dairy, grains, and legumes for a period can also contribute to improved gut health.

Improved Skin, Hair, and Nail Health

The keto diet's nutritional profile, rich in healthy fats and specific nutrients, can lead to improvements in skin, hair, and nail health.

Community and Support

Taking on a 28-day keto challenge can provide access to a supportive community of people with similar goals. Many online resources, such as Facebook groups, Instagram hashtags, and YouTube channels, offer guidance, recipes, and encouragement to help you stay on track.

While the 28-day keto challenge can offer these benefits, it is important to consult a healthcare professional before starting any new diet, especially if you have an existing medical condition.

What are the risks?

The keto diet has become increasingly popular, and for good reason. It is linked to many health benefits, including weight loss, and can help manage certain medical conditions. However, it is not without its risks. Here are some of the dangers you should be aware of before starting the 28-day keto challenge:

Health Risks

As the keto diet is very low in carbohydrates, it can lead to an increased risk of nutritional deficiencies if not carefully planned. It is also typically high in protein and fat, which may increase your risk of kidney stones, fatty liver disease, and hypoproteinemia (low protein levels) in the long term. Some studies even suggest that a high-fat, low-carb diet can increase your risk of heart disease and diabetes, especially when focusing on animal sources of protein and fat.

The Keto Flu

The keto flu is a common side effect experienced by most people starting the keto diet. Symptoms include nausea, vomiting, fatigue, insomnia, dizziness, constipation, headaches, and endurance issues. This usually passes within a few days or weeks, but it can be an unpleasant experience.

Dehydration

One of the most common side effects of the keto diet is dehydration. As your body excretes and retains less water when consuming fewer carbohydrates, you must ensure you drink enough water to avoid dehydration and its associated symptoms, often referred to as the "keto flu".

Not Suitable for Everyone

The keto diet is not suitable for everyone. People with certain health conditions, such as gallbladder disease or a history of eating disorders, should not follow this diet. It can also be dangerous for people with diabetes, as it can cause dangerous shifts in blood glucose levels, and medications may need to be adjusted.

Long-Term Sustainability

While the keto diet may be effective for short-term weight loss, it may not be sustainable or advisable in the long term. Experts recommend following this diet for less than 2-3 weeks, and if continued, close medical supervision is advised. The keto diet can be challenging to maintain and may not be suitable for everyone's lifestyle or food preferences.

Social and Financial Constraints

The keto diet may also impact your social life and finances. Eating out or socialising with friends and family can be more difficult when following a restrictive diet, and the cost of certain keto-friendly foods can be higher than standard alternatives.

While the keto diet may offer several health benefits, it is not without risks. It is always advisable to consult a healthcare professional before starting any new diet, especially if you have existing health conditions. They can help you determine if the keto diet is safe and suitable for you and provide guidance to minimise potential risks.

What can you eat?

The keto diet is a very low-carb, high-fat, and moderate protein diet. It is important to note that the keto diet is not just about eating fewer carbs, but also about replacing those carbs with healthy fats and proteins.

So, what can you eat on the keto diet? Here's a list of keto-friendly foods:

Vegetables

Focus on non-starchy vegetables that provide adequate fiber, vitamins, and minerals. Some examples include broccoli, cauliflower, eggplant, mushrooms, asparagus, cucumber, cabbage, green beans, peppers, onions, and tomatoes. However, it is important to avoid starchy vegetables like corn, potatoes, and sweet potatoes.

Protein Foods

You can acquire your proteins from various sources, such as fish, tofu, red meat, chicken, tempeh, eggs, pork, unsweetened dairy products, Seitan, shellfish, and turkey.

Healthy Fats

Most healthy unsaturated fat sources include olive, avocado, sesame, and hemp seed oils. Other sources are nuts and nut butter, avocados, seeds, and fatty fish like salmon and sardines.

Keto-Friendly Drinks

Water is the best and most available keto-friendly drink. Staying hydrated is crucial while on this diet. To flavour your water, you can add citrus slices or mint leaves. Other keto-friendly beverages include bone broth, unsweetened almond and soy milk, herbal teas, and some zero-sugar sodas.

Pantry Products

For your pantry, you can stock up on dried herbs and spices, garlic and onion powder, fish and soy sauce, tamari, coconut cream, almond flour, and cocoa powder.

It is important to note that the keto diet does not include all carbohydrate sources, including refined, unrefined, and whole-grain carbohydrates, as well as sugars. This means avoiding starchy vegetables, grains, baked goods, fruits, and fruit juices.

Additionally, if you are following a clean keto diet, there are a few more restrictions. Clean keto excludes dairy, alcohol, grains, and legumes. However, ghee or clarified butter, dairy-free cheese, sour cream, and cream cheese are allowed.

What are clean keto and dirty keto?

The keto diet is a high-fat, low-carb diet that was originally developed to help control severe epilepsy in children. While it is still used to treat epilepsy, it has become a popular diet for weight loss.

The keto diet is a strict eating pattern that relies on fat for the vast majority of calories while severely limiting the percentage of carbohydrates and protein. The classic keto diet derives 70% to 80% of its calories from fat, 10% to 20% from protein, and 5% to 10% from carbohydrates. This shift in macronutrients forces the body to use fat as its primary source of energy, which triggers a biochemical process called ketosis.

Dirty keto and clean keto are two variations of the keto diet. Both approaches can put your body into ketosis, but they differ in the types of food they emphasise.

Clean Keto

Clean keto focuses on nutrient-dense, whole foods that are locally sourced, high-quality, and healthy. It emphasises food quality and includes foods such as:

• Grass-fed beef
• Free-range eggs
• Wild-caught seafood
• Olive oil
• Non-starchy vegetables
• Berries
• Nuts
• Seeds
• Organic, free-range dairy

Clean keto minimises processed food intake, though it can be consumed in moderation. It is more expensive than dirty keto due to its emphasis on whole foods and sustainably sourced animal products.

Dirty Keto

Dirty keto focuses on the macronutrient breakdown of the keto diet without emphasising the quality of foods. It allows for highly processed and packaged foods, as well as fast food and prepackaged snacks. Dirty keto is more flexible and less costly than clean keto. Examples of dirty keto foods include:

• Sugar-free cookies and chocolate
• Soft drinks with artificial sweeteners
• Low-carb chips
• Keto-friendly prepackaged snacks
• Processed meats and dairy
• Vegetable oil, hydrogenated oil, and trans fats
• Fast food

Dirty keto can lead to some adverse health effects due to the consumption of processed foods, which are often high in sodium, calories, and fat. This can promote inflammation, weight gain, and an increased risk of disease.

Clean keto is generally recommended over dirty keto due to its focus on nutrient-dense, whole foods, which provide essential micronutrients and reduce the risk of disease. However, dirty keto may be more convenient and flexible for some individuals. It is important to note that both versions of the keto diet emphasise a high-fat intake, which may increase the risk of cardiovascular disease.

Frequently asked questions