Keto Diet: Getting Started And Staying Committed

The keto diet is a high-fat, low-carbohydrate eating plan that has gained popularity as a weight loss method. The goal is to swap out glucose calories with fat. In a typical keto diet, fat will make up 60% to 80% of your daily calories, proteins 15% to 20%, and carbs are restricted to no more than 50 grams. The diet puts your body in a state of ketosis, where it burns body fat for energy instead of carbohydrates.

The keto diet has been around since the 1920s and was originally used to help with conditions like epilepsy and diabetes. Today, it is also used to help with weight loss and several other health conditions, including type 2 diabetes, cognitive and memory improvement, and cancer.

If you're thinking of starting the keto diet, it's important to talk to your doctor or a nutritionist to ensure it's right for you. It may be challenging to stick to, especially if you fear fatty foods or are not prepared to drastically cut your carb intake. It's also important to be aware of the potential side effects, such as the keto flu, which can cause flu-like symptoms as your body adjusts to burning fat for energy.

What is keto?

The keto diet is a high-fat, low-carbohydrate diet that has gained popularity in recent years as a weight loss method. The diet first surfaced in the 1920s, initially recommended by doctors to help with conditions like epilepsy and diabetes.

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 it becomes very efficient at burning fat for energy. Ketogenic diets can cause significant reductions in blood sugar and insulin levels, which can lead to health benefits.

There are several types of keto diets, including the standard ketogenic diet (SKD), cyclical ketogenic diet (CKD), targeted ketogenic diet (TKD), and high-protein ketogenic diet (HPKD). The SKD and HPKD are the most common and well-researched types.

The keto diet has been found to be effective for weight loss and certain health conditions, such as type 2 diabetes, cognitive and memory improvement, cancer, and psychiatric disorders. When following the keto diet, it is important to eat keto-friendly foods, including full-fat dairy, non-starchy vegetables, and fatty foods like meat, fish, eggs, nuts, and seeds.

Before starting the keto diet, it is recommended to consult with a doctor or nutritionist, especially if you have other dietary restrictions. It is also important to be aware of potential side effects, such as "keto flu," which can include symptoms like stomach aches, diarrhea, and trouble sleeping. Additionally, the keto diet may affect gut health and cholesterol levels, so regular check-ups are important.

How does keto work?

The keto diet is a high-fat, low-carb, low-to-moderate protein diet. The aim is to enter a metabolic state called 'ketosis', where the body burns fat for energy instead of carbohydrates. This is achieved by drastically reducing carbohydrate intake and replacing it with fat.

When you eat a very low-carb diet, your body turns to burning your stores of body fat for energy. This process produces ketones, substances made in your liver. Your body then enters ketosis.

The standard ketogenic diet (SKD) is a very low-carb, moderate-protein, high-fat diet. It typically consists of 70% fat, 20% protein, and only 10% carbs. The cyclical ketogenic diet (CKD) involves periods of higher-carb 'refeeds', such as five ketogenic days followed by two high-carb days. The targeted ketogenic diet (TKD) allows you to add carbs around intense workouts. The high-protein ketogenic diet (HPKD) is similar to the SKD, but with more protein. The ratio is usually 60% fat, 35% protein, and 5% carbs.

To enter ketosis, you need to restrict your carb intake to around 20 to 50 grams per day. This can be achieved by eating keto-friendly foods, such as meat, fish, eggs, nuts, and healthy oils, and avoiding carb-heavy foods like grains, sugars, legumes, root vegetables, low-fat products, alcohol, and most fruits.

The keto diet has been shown to be an effective way to lose weight and lower the risk of certain diseases. It can also help manage health conditions like type 2 diabetes, cognitive and memory improvement, cancer, and psychiatric disorders.

However, the keto diet can be challenging to start and maintain. It may also have side effects, such as the ''keto flu', which includes symptoms like stomach aches, diarrhoea, trouble sleeping, and poor focus. It is important to consult a doctor or nutritionist before starting the keto diet to ensure it is safe and suitable for your individual needs.

What are the types of keto diet?

The ketogenic diet is a low-carb, high-fat diet that can be adapted in several ways to suit different needs and goals. Here are some of the most common types of keto diets:

• Standard Ketogenic Diet (SKD): This is the most common and well-studied form of the keto diet. It typically consists of 70-75% fat, 20% protein, and 5-10% carbs. This diet is effective for weight loss and improving heart health.
• Very-Low-Carb Ketogenic Diet (VLCKD): This diet is similar to the SKD, focusing on very low carbohydrate intake.
• Well Formulated Ketogenic Diet (WFKD): The WFKD is based on the SKD but emphasizes the use of medium-chain triglycerides (MCTs) like coconut oil to provide a significant portion of the dietary fat. This type of keto diet has been used to treat epilepsy, as MCTs allow for higher carbohydrate and protein intake while maintaining ketosis.
• Calorie-Restricted Ketogenic Diet: This variation of the SKD restricts calories in addition to carbohydrates. However, research suggests that keto diets are effective for weight loss regardless of calorie restriction due to the satiating effect of eating fat.
• Cyclical Ketogenic Diet (CKD): The CKD involves periods of higher-carb intake, such as five ketogenic days followed by two high-carb days. This approach is intended for athletes who need to replenish glycogen stores after intense workouts.
• Targeted Ketogenic Diet (TKD): The TKD is similar to the SKD but allows for carbohydrate consumption around workout times. This approach aims to provide a compromise between the SKD and CKD, allowing for carbohydrates on workout days.
• High-Protein Ketogenic Diet: As the name suggests, this diet includes a higher proportion of protein, typically 35% protein, 60% fat, and 5% carbs. It is intended for those who need to protect muscle mass, such as bodybuilders and older individuals.
• Lazy Keto Diet: This version of the keto diet focuses solely on tracking carbohydrate intake, without the need to track calories, fat, or protein. It emphasizes keeping carb intake below 50 grams per day to maintain ketosis.
• Mediterranean Keto Diet: This approach combines the standard keto diet with elements of the Mediterranean diet, emphasizing healthy fats like fatty fish and olive oil. It offers a flexible and sustainable approach to healthy eating.
• Keto 2.0: Keto 2.0 reduces the amount of fat and increases the proportion of protein and carbohydrates compared to the standard keto diet. It aims to make the diet more sustainable and less restrictive by allowing for a wider variety of food choices.
• Dirty Keto: The dirty keto diet follows the same macronutrient distribution as the standard keto diet but does not focus on the quality of food sources. It includes highly processed and prepackaged meals, making it convenient for those with busy schedules.
• Clean Keto: Clean keto, in contrast to dirty keto, emphasizes consuming organic and "healthy" versions of foods while still adhering to the standard keto macronutrient distribution. This approach may require a higher financial investment due to the cost of grass-fed meats and certain oils.

What are the benefits of keto?

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

Weight Loss

Keto is an effective way to lose weight and lower the risk of certain diseases. Research shows that the keto diet can lead to greater weight loss compared to a low-fat diet. The high-fat content of the keto diet helps reduce hunger and naturally reduces calorie intake, making it easier to stick to the diet and achieve weight loss goals.

Improved Health

The keto diet has been found to improve various health markers, including blood sugar control, metabolic health, and blood pressure. It is especially beneficial for people with type 2 diabetes, as it helps lower blood sugar levels and reduce the need for insulin medication. The keto diet can also improve brain health and cognitive function, and may even help reduce the symptoms of Alzheimer's disease.

Increased Energy

The keto diet increases the body's ability to burn fat for energy, resulting in higher energy levels throughout the day. This can lead to improved exercise performance and a more active lifestyle.

Reduced Cravings

The keto diet encourages the consumption of highly satiating whole foods and restricts processed foods that stimulate appetite. This leads to reduced cravings and a more stable energy level, making it easier to stick to the diet and maintain a calorie deficit.

Improved Brain Health

The keto diet has been found to have benefits for brain health and may help improve cognitive function. The increased production of ketones provides an alternative fuel source for the brain, which can enhance mental clarity and focus.

Other Potential Benefits

In addition to the benefits mentioned above, the keto diet may also help with the following:

• Heart disease
• Cancer
• Epilepsy
• Parkinson's disease
• Polycystic ovary syndrome
• Brain injuries

How do I start keto?

The keto diet is a high-fat, low-carbohydrate diet that has gained popularity as a weight loss method. It was first used in the 1920s to help with conditions like epilepsy and diabetes. If you're thinking of trying the keto diet, it's best to ask your doctor or nutritionist if it's right for you. Here are some tips on how to start:

• Know what to eat and what to avoid: On the keto diet, you'll be severely limiting carbohydrates. Start with 20-50 grams of carbohydrates per day and make sure you know which foods contain mostly carbs, fat, and protein so you can make the right choices. For example, beans may contain protein but they're also very high in carbohydrates. The only foods that don't contain carbs are meat (protein) and pure fats like butter and olive oil.
• Examine your relationship with fat: Don't be afraid of fat. To prepare for a high-fat diet, start making small adjustments to your daily meals. Instead of potatoes or rice, opt for a non-starchy vegetable. Start cooking with more olive or avocado oil.
• Understand your protein intake: Keep your protein intake moderate. Protein can be converted into glucose, so overeating protein can take your body out of ketosis.
• Hone your cooking skills: Look for keto-approved recipes that you'll enjoy. That way, you're not tempted to turn to carbs when you're unsure what to eat.
• Talk to your family: Let your family know about your weight loss goals and that you may not be able to eat what they're eating during family mealtimes.
• Know what side effects to expect: Be prepared for the "keto flu", which is a term that refers to the period after you start the diet when your body is adjusting to burning fat for energy. You may feel extremely lethargic and experience mental fog, constipation, or diarrhea.
• Up your electrolytes: In ketosis, your kidneys excrete more water and electrolytes, so make sure you're getting enough sodium and potassium. Salt your foods, drink salted bone broth, and eat non-starchy veggies like asparagus, kale, bell peppers, and arugula.
• Have a plan for after: The keto diet is not meant to be a forever diet. Most experts recommend keeping it short-term. The goal of the keto diet is to shift your diet to a healthier pattern that involves eating less bread, pasta, flour, and sugar, and more non-starchy vegetables.

Frequently asked questions