Keto Diet Weight Loss: Does It Work?

The keto diet is a high-fat, low-carbohydrate way of eating that has been used for centuries to treat specific medical conditions. 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 is distinctive for its exceptionally high-fat content, typically 70% to 80%, though with only a moderate intake of protein.

The premise of the keto diet for weight loss is that by depriving the body of glucose—the main source of energy obtained by eating carbohydrate foods—an alternative fuel called ketones is produced from stored fat. The brain demands a steady supply of glucose, about 120 grams daily, because it cannot store glucose. During fasting, or when very few carbohydrates are eaten, the body first pulls stored glucose from the liver and temporarily breaks down muscle to release glucose. If this continues for 3-4 days and stored glucose is fully depleted, blood levels of insulin decrease, and the body begins to use fat as its primary fuel.

The keto diet has been shown to be effective for weight loss and certain health conditions in many studies. It is especially useful for losing excess body fat without hunger and for improving type 2 diabetes or metabolic syndrome. The diet has also been tested and used in closely monitored settings for cancer, diabetes, polycystic ovary syndrome, and Alzheimer’s disease.

What to eat and what to avoid on the keto diet

The keto diet is a high-fat, low-carbohydrate diet that aims to induce a metabolic state called ketosis. In ketosis, the body burns fat as its main fuel source instead of carbohydrates. To achieve ketosis, the diet typically restricts carbohydrates to less than 50 grams per day and can be as low as 20 grams. The keto diet is often used for weight loss and has been linked to potential health benefits such as improved blood pressure and reduced risk of certain diseases.

What to Eat on the Keto Diet:

• Meat and Poultry: Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and minerals.
• Fatty Fish and Shellfish: Salmon, mackerel, and other fatty fish are rich in omega-3 fats and provide numerous health benefits.
• Healthy Fats and Oils: Avocado, olive oil, coconut oil, and nuts are good sources of healthy fats.
• Dairy: Cheese, Greek yogurt, and cottage cheese are suitable dairy options, but avoid high-sugar and sweetened dairy products.
• Eggs: Eggs are high in protein and nutrients and promote feelings of fullness.
• Non-starchy Vegetables: Leafy greens, broccoli, cauliflower, bell peppers, zucchini, and spinach are keto-friendly vegetable options.
• Berries: Strawberries, blackberries, raspberries, and blueberries are lower in carbs than other fruits.
• Unsweetened Beverages: Coffee, tea, and unsweetened sparkling water are suitable beverage options.

What to Avoid on the Keto Diet:

• Refined Carbs: Bread, pasta, rice, pastries, and other refined carbohydrates are too high in carbs for the keto diet.
• Alcoholic Drinks: Beer, mixed drinks, and liqueurs are high in carbs and should be limited or avoided.
• Honey and Syrups: Honey, agave, and maple syrup are concentrated sugar and can easily increase your carb intake.
• Fruit Juice: Fruit juices are high in fast-digesting carbs and should be avoided.
• Sweetened Condiments: Ketchup, barbecue sauce, and sweet chili sauce are packed with sugar and should be replaced with vinegar-based sauces or mustard.
• Processed Meats: Bacon, sausage, and other processed meats are allowed but should be limited as they are not heart-healthy.
• Low-Fat Diet Foods: Foods marketed as low-fat tend to be higher in sugar and carbs, so read the nutrition labels carefully.
• Starchy Vegetables: Potatoes, sweet potatoes, peas, and corn are high in carbs and should be avoided or limited.
• Sweetened Yogurt and Dairy: Flavored and sweetened dairy products will add to your carb count, so stick to plain and unsweetened options.
• High-Carb Fruits: Mangoes, bananas, grapes, and raisins are naturally high in carbs and could prevent ketosis.
• Beans and Legumes: Beans, lentils, and chickpeas are challenging to incorporate into the keto diet due to their high carb content.
• Grains: Quinoa, millet, and other grains are too high in carbs to be included in a keto diet.

How to get into ketosis

Reduce Carbohydrate Intake

The most important factor in entering ketosis is to eat a very low-carb diet. The body typically uses glucose (a type of sugar) as its main source of fuel. When you restrict your carb intake, your body's glycogen stores are reduced, and your insulin levels drop. This signals your body to start burning fat for energy instead, converting fatty acids into ketones. Aim to consume less than 50 grams of carbs per day, and ideally below 20 grams.

Increase Healthy Fat Intake

On a ketogenic diet, it's crucial to increase your consumption of healthy fats. Aim for about 55-60% of your daily calories from fat. Healthy fat sources include fatty fish like salmon, olive oil, avocado oil, nuts, seeds, and avocados.

Engage in Regular Physical Activity

Being more physically active can help you get into and maintain ketosis. Exercise depletes your body's glycogen stores, which encourages your liver to produce more ketones as an alternative fuel source. Working out in a fasted state can further boost ketone levels.

Try Intermittent Fasting

Intermittent fasting can be a useful tool to get into ketosis. By going without eating for several hours or following short-term fasts, you can accelerate the process of depleting your glycogen stores and encourage your body to switch to burning fat for fuel.

Monitor Your Progress

It's important to monitor your progress and make adjustments as needed. You can test your ketone levels using urine strips, breath meters, or blood ketone meters. Additionally, pay attention to any symptoms you may experience, such as headaches, fatigue, nausea, bad breath, and increased thirst, which could indicate you're transitioning into ketosis.

The health benefits of the keto diet

The keto diet is a low-carb, high-fat eating plan that has been used to treat various medical conditions since the 1920s. While it is often touted as a weight-loss tool, the keto diet has several other potential health benefits, including:

Weight Loss

The keto diet can be an effective way to lose weight, especially in the short term. Low-carb diets lead to a reduction in appetite and calorie intake, resulting in weight loss. Studies have shown that people on keto diets lose more weight, and at a faster rate, than those on low-fat diets.

Improved Heart Health

Despite its high-fat content, the keto diet may improve heart health by reducing cholesterol levels. A review of studies showed that some people on a keto diet experienced a significant drop in total cholesterol, "bad" LDL cholesterol, and triglycerides, while experiencing an increase in "good" HDL cholesterol. Lowering cholesterol can reduce the risk of cardiovascular disease.

Reduced Risk of Certain Cancers

The keto diet may help prevent or treat certain cancers by causing oxidative stress in cancer cells, leading to their death. Additionally, as the keto diet reduces blood sugar, it could lower the risk of insulin-related cancers.

Improved Brain Function

The ketones produced during the keto diet may provide neuroprotective benefits, strengthening and protecting brain and nerve cells. As a result, the keto diet may help prevent or manage conditions such as Alzheimer's disease.

Reduced Seizures

The keto diet has been shown to reduce seizures in people with epilepsy, especially in children who have not responded to other treatment methods. The diet alters the way the body uses energy, resulting in ketosis, which can help reduce seizure activity.

Improved PCOS Symptoms

A high-carbohydrate diet can adversely affect people with polycystic ovary syndrome (PCOS) by causing skin problems and weight gain. The keto diet may improve PCOS symptoms by reducing insulin levels and improving hormone ratios.

While the keto diet offers these potential health benefits, it is important to note that it may also have some risks and side effects. It is always recommended to consult with a healthcare professional before starting any new diet, especially if you are trying to manage a specific health condition.

The side effects of the keto diet

The keto diet is a low-carb, high-fat diet that has been associated with weight loss and other health benefits. However, it also has some potential side effects that people should be aware of before starting this diet. Here are some of the most common side effects of the keto diet:

Keto Flu

As your body transitions to a state of ketosis, you may experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation. These symptoms are often referred to as the "keto flu" and are due in part to dehydration and electrolyte imbalances. Most people feel better within a few weeks, but it's important to monitor these symptoms and stay hydrated.

Kidney Stress

The keto diet includes a high intake of animal foods like eggs, meat, and cheese, which can increase the risk of kidney stones. This is because these foods can make your blood and urine more acidic, leading to increased calcium excretion in your urine. The keto diet may also be unsafe for individuals with chronic kidney disease (CKD) as it can lead to a state of acidosis and worsen the condition.

Digestive Issues and Gut Bacteria Changes

The keto diet restricts carbohydrates, making it difficult to meet daily fiber needs. This can lead to digestive discomfort and constipation. In addition, the lack of fiber from high-carb fruits, starchy vegetables, whole grains, and beans may negatively impact gut health and immunity.

Nutrient Deficiencies

The keto diet restricts nutrient-dense foods like fruits, whole grains, and legumes, which may result in deficiencies of vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus. Over time, this can lead to serious health issues.

Low Blood Sugar

The keto diet may cause dangerously low blood sugar levels, especially in individuals with type 1 diabetes. This can lead to hypoglycemia, which is marked by confusion, shakiness, fatigue, and sweating. If not treated promptly, hypoglycemia can lead to coma and even death.

Bone Health Issues

Several studies have linked the keto diet to decreased bone strength and lower bone mineral density. This may increase the risk of bone fractures over time.

Increased Risk of Chronic Diseases and Early Death

There is conflicting evidence regarding the long-term effects of the keto diet on chronic illnesses such as heart disease and cancer. Some studies suggest that high-fat, animal-based, low-carb diets may lead to poor health outcomes, while others show benefits for vegetable-based low-carb diets. More research is needed to fully understand the potential risks.

While the keto diet has been associated with weight loss and short-term health benefits, it's important to be aware of these potential side effects. Individuals with kidney disease, diabetes, heart or bone ailments, or other medical conditions should consult their healthcare provider before starting the keto diet. Additionally, working with a dietitian to plan balanced meals and monitor nutrient levels can help minimize the risks of complications and nutrient deficiencies.

How to exercise on the keto diet

The keto diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. It is also gaining popularity as a weight-loss strategy. When on the keto diet, the body enters a state of ketosis, where it burns fat for fuel instead of carbohydrates. This can lead to weight loss, improved blood sugar control, and other health benefits.

While the keto diet has many potential benefits, it is important to consider how it may impact exercise performance. Here are some tips and guidelines for exercising while on the keto diet:

• Understand the impact on high-intensity exercise: The keto diet may limit performance during high-intensity workouts that require short bursts of energy, such as strength training or sprinting. This is because the body's preferred fuel source for these activities is carbohydrates, which are restricted on the keto diet.
• Focus on low-intensity, steady-state workouts: Exercises such as easy jogging, cycling, yoga, and stability training are less affected by the keto diet. This is because the body uses fat as its primary energy source during lower-intensity aerobic workouts, and the keto diet promotes fat-burning.
• Consider a targeted keto approach for high-intensity workouts: If you want to incorporate high-intensity exercises, consider consuming additional carbohydrates 30-60 minutes before your workout. This can provide the necessary glycogen to fuel your muscles and improve performance.
• Ease into your workout routine: When starting the keto diet, your body goes through a metabolic adjustment phase, which can cause symptoms like fatigue and reduced energy. Listen to your body during this time and scale your workouts accordingly.
• Choose a keto-friendly pre-workout supplement: Most pre-workout supplements are loaded with sugar, which is not suitable for the keto diet. Instead, opt for supplements that contain pure C8 MCT oil, which can provide a long-lasting energy boost.
• Make sure you're eating enough: It is important to fuel your body with quality foods, especially when engaging in consistent exercise. Focus on consuming healthy fats, such as MCT oil, omega-3, avocado, and quality meats, as well as getting enough protein.
• Listen to your body: The keto diet is not a one-size-fits-all approach. Pay attention to how your body responds to the diet and your workouts. If you experience subpar energy levels or halted weight loss, consider adjusting your workout routine or nutrient intake.
• Stay hydrated and maintain electrolyte levels: It is crucial to increase water intake and maintain proper electrolyte levels when on the keto diet, especially when exercising. Consume plenty of water and include green leafy vegetables and pink Himalayan sea salt in your diet.
• Consider a modified keto diet for improved performance: If you experience decreased performance during high-intensity workouts, you may benefit from a targeted ketogenic diet (TKD) or cyclical ketogenic diet (CKD). TKD involves consuming additional carbohydrates before workouts, while CKD involves following a low-carb keto diet for most days and having higher-carb days once or twice a week.
• Combine keto with weight training, LISS, and HIIT for optimal weight loss: Weight training helps build lean muscle mass, which increases fat burning during aerobic training. Low-Intensity Steady-State (LISS) exercises, such as running or cycling, maximize calorie burn over a longer period. High-Intensity Interval Training (HIIT) boosts the body's metabolic rate, increasing fat burn even at rest.
• Set a daily calorie goal: While calories are not the only factor in weight loss, they still matter. Use a calorie calculator or app to determine your daily calorie goal based on your weight loss or muscle-building goals.
• Get plenty of rest: Allow your body to recover effectively between workouts by taking rest days and getting enough sleep. This will support muscle growth and overall health.

Remember, it is always recommended to consult with your healthcare provider before starting any new diet or exercise program.

Frequently asked questions