Keto Weight Loss: My Food Journey And Results

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, it was used to help control diabetes. More recently, it has gained attention as a potential weight-loss strategy.

The keto diet typically reduces total carbohydrate intake to less than 50 grams a day and can be as low as 20 grams. It is distinctive for its exceptionally high-fat content, with 70% to 80% of calories coming from fat, and only a moderate intake of protein.

The premise of the keto diet for weight loss is that if you deprive the body of glucose, it will start burning fat for energy instead. This metabolic state is called ketosis. The brain demands the most glucose and cannot store it, so during fasting or when very few carbs are eaten, the body first pulls stored glucose from the liver and breaks down muscle to release glucose. If this continues for 3-4 days, blood levels of insulin decrease, and the body begins to use fat as its primary fuel.

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. It is also generally safe, but there are potential side effects, and some people should take precautions.

Keto diet food groups

A ketogenic diet is a low-carbohydrate, fat-rich eating plan that has been used for centuries to treat specific medical conditions. It is distinctive for its exceptionally high-fat content—typically 70% to 80%—and only a moderate intake of protein. The diet typically reduces total carbohydrate intake to less than 50 grams a day, and can be as low as 20 grams.

Fats

Strong emphasis is placed on consuming fats at every meal and snack to meet the high-fat requirement. Cocoa butter, lard, poultry fat, and most plant fats (olive, palm, coconut oil) are allowed, as are foods high in fat, such as avocado, coconut meat, certain nuts (macadamia, walnuts, almonds, pecans), and seeds (sunflower, pumpkin, sesame, hemp, flax).

Dairy

Some dairy foods may be allowed. Although dairy can be a significant source of fat, some are high in natural lactose sugar—such as cream, ice cream, and full-fat milk—so they are restricted. Butter and hard cheeses may be consumed because of their lower lactose content. Plain Greek yogurt and cottage cheese are also permitted, but in moderation. Cream and half-and-half are very low in carbs and high in fat, making them ideal for keto.

Protein

Protein intake is kept moderate. Programs often suggest grass-fed beef (not grain-fed) and free-range poultry, which offer slightly higher amounts of omega-3 fats. Pork, bacon, wild-caught fish, organ meats, eggs, tofu, certain nuts and seeds are also recommended.

Vegetables

Most non-starchy vegetables are included. Leafy greens (kale, Swiss chard, collards, spinach, bok choy, lettuces), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, summer squashes are all suitable. Green leafy veggies are extremely low in carbs, making them excellent for keto. They’re also rich sources of vitamins, minerals, and antioxidants.

Fruits

Certain fruits in small portions, like berries, are allowed. Despite containing carbohydrates, they are lower in "net carbs" than other fruits. Avocados and olives, while technically fruits, are fairly high in fat and suitable for the keto diet.

Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. Most fruits are too high in carbs to eat on the keto diet, but berries are an exception. Shirataki noodles are a fantastic addition to the keto diet, with less than 1 gram of net carbs and only 15 calories per serving. Dark chocolate and cocoa powder are also permitted, but it’s important to choose dark chocolate that contains a minimum of 70% cocoa solids.

Drinks

Unsweetened coffee and tea are healthy, carb-free drinks. They contain caffeine, which increases your metabolism and may help improve your physical performance, alertness, and mood. Unsweetened sparkling water is a good choice for a keto-friendly alternative to soda.

Keto diet meal plans

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. It typically involves reducing carbohydrate intake to fewer than 50 grams per day and getting most of your calories from fat. Here are some meal plans and guidelines to help you get started on a keto diet:

Choose the Right Fats

When following a keto diet, it's important to focus on healthy fats such as olive oil, avocados, nuts, and seeds. These provide essential fatty acids and help you stay full and satisfied.

Include Plenty of Protein

In addition to fat, make sure to include a moderate amount of protein in your meals. Animal proteins such as fish, meat, poultry, and eggs are excellent choices. Plant-based proteins like tofu and nuts can also be included.

Fill Up on Non-Starchy Vegetables

Non-starchy vegetables like leafy greens, broccoli, cauliflower, peppers, and summer squashes are great options on a keto diet. They provide essential vitamins, minerals, and fibre while keeping carb intake low.

Limit Carbohydrates

To stay within the recommended carb range, limit or avoid starchy foods like bread, rice, pasta, potatoes, and sugar. Read food labels and track your carb intake to ensure you're staying within the recommended range.

Experiment with Keto-Friendly Alternatives

There are many keto-friendly alternatives to high-carb foods. For example, you can use zucchini noodles or cauliflower rice instead of regular pasta or rice. You can also make keto-friendly bread, muffins, and brownies using almond or coconut flour.

Watch Your Portion Sizes

Even though keto-friendly foods are generally healthy, it's still important to watch your portion sizes. Eating too much of any food can lead to excess calorie intake, which can hinder weight loss.

Stay Hydrated

Drink plenty of water and unsweetened beverages like tea and coffee. Avoid sugary drinks and fruit juices, as these can be high in carbs.

Be Consistent and Patient

Consistency is key when it comes to the keto diet. It may take some time for your body to adjust to this new way of eating. Give it a few weeks and monitor your progress to see how your body responds.

Sample Keto Meal Plan for One Day:

• Breakfast: Scrambled eggs with spinach and avocado, bulletproof coffee (coffee with butter or MCT oil)
• Lunch: Chicken salad with leafy greens, avocado, and olive oil vinaigrette
• Dinner: Baked salmon with asparagus and roasted zucchini
• Snacks: Nuts, celery sticks with guacamole, cheese, dark chocolate (70% or higher cocoa solids)

Keto diet weight loss expectations

The keto diet is a low-carb, high-fat diet that has gained popularity for its potential benefits for weight loss and blood sugar control. The diet typically limits carbs to 20-50 grams per day, forcing the body to use fat as its primary fuel source instead of glucose. This state is called ketosis, and it can lead to weight loss and improved metabolic health. Here are some things to keep in mind if you're considering the keto diet for weight loss:

Weight Loss Expectations

While the keto diet has been shown to be effective for weight loss, it's important to remember that results may vary from person to person. Some people may experience rapid weight loss, while others may lose weight more gradually. Small, consistent changes are key to losing and maintaining weight in a healthy way. It's also important to note that incorporating an exercise routine can boost weight loss and provide additional health benefits.

Food Choices

The keto diet emphasizes high-fat, low-carb food choices. Animal proteins such as fish, shellfish, meat, and poultry are staples on the keto diet, as are non-starchy vegetables like leafy greens, broccoli, peppers, and mushrooms. Full-fat dairy products, nuts, seeds, and healthy fats like avocado and olive oil are also encouraged. It's important to read food labels and track your macronutrient intake to ensure you're staying within the recommended carb range.

Potential Drawbacks

The keto diet may not be suitable for everyone. It can be challenging to maintain due to its restrictive nature, and it may cause side effects like "keto flu," which includes symptoms such as poor energy, increased hunger, and digestive discomfort. There are also concerns about the potential long-term effects of the diet, including increased risk of kidney stones, osteoporosis, and gout. Additionally, the diet's high-fat content, especially from saturated fats, may have adverse effects on blood cholesterol levels.

Sample Meal Plan

• Breakfast: Eggs cooked in butter or olive oil with spinach and avocado
• Lunch: Chicken salad with leafy greens, cucumbers, and a vinaigrette dressing made with olive oil
• Dinner: Baked salmon with asparagus and roasted zucchini
• Snacks: Nuts, celery sticks with guacamole, or cheese

Remember to consult with your doctor or a registered dietitian before starting the keto diet to ensure it's safe and suitable for you. They can also help you create a meal plan that meets your individual needs and nutritional requirements.

Keto diet health benefits

The keto diet is a low-carb, high-fat diet that has been around since the 1920s. It is designed to burn fat by cutting carbs and limiting daily carbohydrate intake to fewer than 20 to 50 grams depending on body size. This diet has been proven to reduce seizures in pediatric patients with epilepsy and is now also touted as a weight-loss tool. Here are some of the health benefits of the keto diet:

Weight Loss

The keto diet is an effective weight-loss diet, especially for losing excess body fat without hunger. Studies have shown that people on keto diets lose more weight, faster, than those on low-fat diets. This is because low-carb diets act to rid excess water from the body, lowering insulin levels and leading to rapid weight loss in the first week or two.

Improved Insulin Sensitivity and Blood Sugar Management

The keto diet is extremely effective for lowering insulin levels, especially for people with type 2 diabetes or prediabetes. One study found that after only 2 weeks on a ketogenic diet, insulin sensitivity improved by 75% and blood sugar levels dropped significantly.

Lowered Risk of Heart Disease

The keto diet can lead to a significant drop in levels of total cholesterol, low-density lipoprotein (LDL), or "bad" cholesterol, and triglycerides. At the same time, it can increase high-density lipoprotein (HDL), or "good" cholesterol. By improving these markers, the keto diet can reduce a person's risk of heart complications.

Protection Against Certain Cancers

Some research suggests 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. Additionally, since the keto diet reduces blood sugar, it could also lower the risk of insulin complications, which may be linked to some cancers.

Improved Brain Function

The ketones produced during the keto diet provide neuroprotective benefits, which means they can strengthen and protect the brain and nerve cells. As a result, a keto diet may help prevent or manage conditions such as Alzheimer's 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. This is because the ratio of fat, protein, and carbs in a keto diet alters the way the body uses energy, resulting in ketosis, a metabolic process during which the body uses ketone bodies for fuel.

Improved PCOS Symptoms

Polycystic ovary syndrome (PCOS) is a hormonal disorder that can lead to excess male hormones, ovulatory dysfunction, and polycystic ovaries. A high-carbohydrate diet can cause adverse effects in people with PCOS, such as skin problems and weight gain. A keto diet may help improve markers of PCOS, including ratios of luteinizing hormone (LH) and follicle-stimulating hormone (FSH) and levels of fasting insulin.

While the keto diet has many potential health benefits, it is important to consult with a healthcare professional before starting this or any other diet to ensure it is safe and suitable for your individual needs.

Keto diet side effects

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. While it is generally considered safe, there are some potential side effects to be aware of. Here are some of the most common keto diet side effects:

• Keto flu: In the first few days or weeks on the keto diet, you may experience flu-like symptoms such as difficulty focusing, less energy, headaches, nausea, and constipation. These symptoms are usually temporary and can be minimised by staying hydrated and increasing your intake of electrolytes.
• Kidney problems: The high intake of animal foods on the keto diet may lead to a higher risk of kidney stones and could worsen chronic kidney disease.
• Digestive issues: The keto diet can be low in fibre, which may cause digestive discomfort and constipation.
• Nutrient deficiencies: The restriction of certain nutrient-dense foods may lead to deficiencies in vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus.
• Low blood sugar: Low-carb diets like keto can increase the risk of low blood sugar events, especially in individuals with type 1 diabetes.
• Bone health: The keto diet has been associated with decreased bone strength and lower bone mineral density in some studies.
• Chronic diseases: Some evidence suggests that high-fat, animal-based, low-carb diets may lead to higher rates of death from heart disease, cancer, and all causes.
• Dehydration: The keto diet can cause water loss before fat loss, which can lead to dehydration.
• Gastrointestinal issues: Common side effects include gastrointestinal problems like constipation, diarrhoea, nausea, and vomiting.
• Reduced athletic performance: Some research suggests that athletes may experience worse performance on high-intensity tasks after being on the keto diet for a few days.
• Vitamin and mineral deficiencies: The keto diet may lead to a lower intake of important vitamins and minerals, including folate, thiamin, and vitamins A, B6, B12, C, E, and K.

Frequently asked questions