Keto Low-Carb Diet: Understanding The Basics

The keto diet is a low-carb, high-fat diet that has gained popularity in recent years. The diet involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts the body into a metabolic state called ketosis, where it becomes very efficient at burning fat for energy. The keto diet is often used for weight loss and has been linked to several health benefits, including improved insulin sensitivity and reduced appetite. However, it is important to note that the keto diet can be restrictive and may not be sustainable for everyone in the long term. It is always recommended to consult a healthcare professional before starting any new diet.

What foods are allowed on a keto diet?

The keto diet is a low-carb, high-fat diet that has gained popularity in recent years. It 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 incredibly efficient at burning fat for energy.

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet as they are high in fat and very low in carbs. Turkey, beef, chicken, sausages, and bacon are all keto-friendly. However, it is best to eat meat and poultry in moderation as excessive meat consumption has been linked to health conditions like heart disease, type 2 diabetes, and excess weight.

Fish and Seafood

Fish and shellfish are very keto-friendly. Salmon, shrimp, lobster, flounder, and crab are all good choices as they are low in carbs and high in essential nutrients like omega-3 and B vitamins.

Eggs

Eggs are an extremely healthy source of protein and are perfect for keto as they contain less than 1 gram of carbs and about 6 grams of protein. They also contain antioxidants such as lutein and zeaxanthin, which are beneficial for eye health.

Dairy and Dairy Alternatives

Cheese, plain Greek yogurt, cottage cheese, cream, and half-and-half are all suitable for the keto diet. They are low in carbs and high in fat and protein. However, it is important to consume these in moderation as they are high in saturated fat.

Nuts and Seeds

Nuts and seeds are healthy, high-fat, and low-carb foods. They are also a good source of fiber. Almonds, walnuts, pumpkin seeds, chia seeds, and cashews are all keto-friendly.

Healthy Oils

Olive oil, avocado oil, coconut oil, and nut and seed oils are all good choices for the keto diet. They are healthy sources of fat and contain no carbohydrates.

Non-Starchy Vegetables

Low-carb, high-fiber vegetables such as broccoli, cauliflower, bell peppers, zucchini, spinach, kale, and Swiss chard are excellent choices for the keto diet. They are low in calories and carbs but high in nutrients and antioxidants.

Berries

Most fruits are too high in carbs for the keto diet, but berries are an exception. Strawberries, raspberries, blackberries, and blueberries are all relatively low in carbs and contain healthy antioxidants.

Dark Chocolate and Cocoa Powder

Dark chocolate with a cocoa content of 70% or more is a good source of antioxidants and can be enjoyed in moderation on the keto diet. Lower cocoa percentage chocolate has a higher sugar content and will increase your carbohydrate intake.

Unsweetened Coffee and Tea

Coffee and tea are healthy, carb-free drinks that can be enjoyed on the keto diet. They have been linked to a reduced risk of diabetes and other health benefits.

What foods are avoided on a keto diet?

The keto diet is a low-carb, high-fat diet that aims to put your body in a state of ketosis, where it burns fat for fuel instead of carbohydrates. To achieve this, it's important to limit your daily carbohydrate intake to around 20-50 grams. This means that certain food groups should be avoided or limited when following a keto diet. Here is a list of foods that are not recommended:

• Grains and Starches: Wheat, rice, corn, and oats are high in carbohydrates and can impede the body's ability to enter ketosis.
• Sugary Foods and Sweets: Candies, pastries, and sugary drinks can cause a quick rise in insulin levels, hindering fat burning and promoting fat storage.
• Starchy Vegetables: Potatoes, yams, and corn are high in starch and carbohydrates and should be restricted.
• Legumes and Beans: Lentils, chickpeas, and black beans contain a significant amount of carbohydrates and can potentially interrupt ketosis.
• Alcohol and Cocktails: Alcohol can delay or halt ketosis as the body prioritizes metabolizing it over fats. Mixed drinks with sugary syrups or sodas can result in a high intake of carbohydrates.
• High-Carb Sauces and Condiments: Ketchup, barbecue sauce, and sweet dressings contain sugars and starches that can quickly add up and disrupt ketosis.
• Trans Fats and Hydrogenated Oils: Partially hydrogenated oils and trans fats can have negative effects on heart health and contribute to inflammation.
• Low-Fat and Diet Products: These products often include extra sugars and artificial sweeteners, which can increase your carbohydrate intake and impede ketosis.
• Refined Carbs: White bread, pasta, rice, and pastries are high in carbohydrates and can prevent a ketogenic state.
• Beer: Beer has a high carb and low nutrient count, making it unsuitable for a keto diet.
• Honey and Syrups: These are concentrated sugar and can easily increase your daily carb count without providing significant nutrition.
• Fruit Juice: Juice is high in naturally occurring sugar and lacks dietary fiber, making it difficult to control blood sugar levels.
• Soda: Soda is high in sugar and carbohydrates and provides no nutritional value.
• Dried Fruit or Trail Mix: When fruit is dried, its sugar is concentrated, resulting in a high carb content. Trail mix often includes chocolate chips, candies, or sugar-coated nuts, making it unsuitable for a keto diet.
• Sweetened Yogurt or Dairy: Flavored or sweetened dairy products can add to your carb count.
• Certain Fresh Fruits: Fruits like mangoes, bananas, and grapes are naturally high in carbohydrates and could prevent ketosis.

What are the benefits of a keto diet?

The keto diet is a low-carb, high-fat diet that offers many health benefits. Here are some of the benefits of a keto diet:

• Weight Loss: The keto diet is an effective way to lose weight and lower the risk of diseases. Research shows that the keto diet may be as effective for weight loss as a low-fat diet. A review of 13 studies found that a very low-carb, ketogenic diet was slightly more effective for long-term weight loss than a low-fat diet.
• Improved Health: The keto diet can help improve health conditions such as diabetes, cancer, epilepsy, and Alzheimer's disease.
• Lowered Risk of Certain Diseases: The keto diet can help lower the risk of certain diseases such as heart disease, cancer, and Alzheimer's disease.
• Improved Brain Function: The keto diet may help improve brain function and protect nerve cells.
• Reduced Seizures: The keto diet can help reduce seizures in people with epilepsy.
• Improved Polycystic Ovary Syndrome: The keto diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome.
• Improved Cardiovascular Health: The keto diet can help improve risk factors like body fat, HDL ("good") cholesterol levels, blood pressure, and blood sugar.
• Reduced Triglycerides: The keto diet can help lower triglyceride levels, which are fat molecules that increase the risk of heart disease.
• Increased "Good" HDL Cholesterol: The keto diet can lead to an impressive increase in blood levels of "good" HDL cholesterol.

What are the risks of a keto diet?

The keto diet is a high-fat, low-carb approach that has become a popular way to lose weight. However, it is not without its risks. Here are some of the dangers of following a keto diet:

Kidney Problems

The keto diet's emphasis on high-fat, animal-based foods while excluding many fruits and vegetables can promote a urinary environment that increases the risk of kidney stones. The diet may also cause kidney disease through the consumption of animal fat and protein.

Nutrient Deficiency

The keto diet restricts several nutrient-dense foods, including fruits, whole grains, and legumes. This may lead to deficiencies in vitamins and minerals such as selenium, magnesium, phosphorus, and vitamins B and C.

Constipation

The keto diet is low in fibrous foods like grains and legumes, which can lead to constipation.

Fuzzy Thinking and Mood Swings

Low-carb diets like keto may cause confusion and irritability as the brain functions best when its energy source is sugar from healthy carbohydrates.

Liver Problems

With so much fat to metabolize, the keto diet could worsen any existing liver conditions.

Serious Muscle Loss

Small studies suggest that people on the keto diet lose muscle even when they continue resistance training. This may be because protein alone is less effective for muscle building than protein and carbohydrates together after exercise.

High Cholesterol and Heart Disease Risk

The keto diet is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease.

Keto Flu

As your body adjusts to using ketones and fats as its primary energy source, you may experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation.

Bone Health

The keto diet has been linked to decreased bone strength and reduced bone mineral density.

Social Isolation

The keto diet is extremely strict and challenging to maintain, which may lead to social isolation.

Weight Regain

The keto diet may not be sustainable long-term, and weight regain is possible.

How does a keto diet work?

The keto diet is a low-carb, high-fat diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

Under normal circumstances, the body uses glucose from carbs to fuel our activity, keep us warm, and support essential organs. When you deprive the body of its main source of energy, it will find an alternative source. The brain demands glucose, and when insufficient amounts are available, it pulls stored glucose from the liver and muscles. After 3-4 days, when these reserves are exhausted, the body turns to stored fat, and the liver converts the fat into ketones—this process is called 'ketosis'.

To trigger ketosis, the carbs you eat need to be heavily restricted—down to no more than 20-50g per day. A medium-sized banana contains 20-27g of carbs, and a medium-sized baked potato contains 41g, so this diet requires very careful planning and strict compliance.

Most organs of the body are able to use ketones as an alternative energy source, even the brain, which, unlike other organs, has a minimum glucose requirement.

The keto diet is not just about restricting carbs, however. It also includes a set amount of protein because the building blocks of protein, known as amino acids, can be converted to glucose. For this reason, the amount of protein in the diet (typically 10-20%) is set to preserve lean body mass, including muscle, and not to disrupt ketosis.

The keto diet also includes plenty of non-starchy vegetables, such as kale and spinach, which are very low in carbs but contribute valuable vitamins and minerals.

The standard keto diet (SKD) is the most researched version of the keto diet. It typically consists of 70-75% fat, 20% protein, and 5-10% carbs.

Frequently asked questions