Best Keto Diet Approach: What Works?

The ketogenic, or keto, diet is a high-fat, low-carb diet that aims to put your body into a state of ketosis. The diet is designed to burn fat by cutting carbs, with 70-80% of calories coming from fat, 5-10% from carbohydrates, and 10-20% from protein. While the keto diet has been used to treat specific medical conditions like epilepsy, it has gained attention as a weight-loss strategy. The diet is very restrictive, eliminating whole food groups, and can be challenging to maintain due to the limited variety of foods allowed. There are potential benefits to the keto diet, including weight loss, increased satiety, and reduced need for insulin in people with diabetes. However, there are also health risks associated with the diet, including nutrient deficiencies, kidney problems, constipation, and increased bad LDL cholesterol.

What to eat and what to avoid

The keto diet is a high-fat, low-carb diet that aims to put your body into a state of ketosis, where it burns fat instead of carbohydrates for energy. While the keto diet can lead to short-term weight loss, it is not recommended for long-term use due to possible health risks. Here is a guide to what you can eat and what you should avoid on the keto diet:

What to Eat:

• Meat: Beef, pork, lamb, wild game, and poultry are all keto-friendly.
• Fish and Seafood: Most fish and shellfish are suitable, especially fatty fish like salmon, sardines, and mackerel.
• Eggs: Boiled, fried, or in an omelet, eggs are a great source of protein and can be eaten as often as you like.
• Vegetables: Enjoy unlimited non-starchy vegetables like leafy greens, cucumbers, celery, cauliflower, cabbage, avocado, broccoli, and zucchini.
• Dairy: Cheese, butter, cream, and Greek yogurt are all suitable, but avoid low-fat options.
• Nuts and Seeds: Most nuts and seeds are low in net carbs and can be enjoyed in moderation.
• Healthy Oils: Olive oil and coconut oil are recommended, and avocado oil is also a good choice.
• Berries: Small servings of berries, lemons, and limes are fine, as they are lower in sugar than other fruits.
• Dark Chocolate and Cocoa Powder: Choose dark chocolate with a minimum of 70% cocoa solids and enjoy in moderation.
• Coffee and Tea: Unsweetened coffee and tea are carb-free and can be enjoyed freely.

What to Avoid:

• Bread, Pasta, Rice, and Other Refined Carbs: These foods are high in carbs and can prevent ketosis.
• Starchy Vegetables: Potatoes, sweet potatoes, corn, and beets should be avoided due to their high carb content.
• High-Sugar Fruits: Mangoes, bananas, grapes, and raisins are naturally high in sugar and carbs and should be avoided.
• Honey, Syrup, and Sugar: These are concentrated sources of sugar and can easily increase your daily carb count.
• Fruit Juices: Even 100% fruit juice is high in fast-digesting carbs and should be avoided.
• Soft Drinks: Sodas are high in carbs and provide no nutritional value.
• Baked Goods: Gluten-free or not, baked goods are typically high in carbs and should be limited.
• Legumes: Beans, lentils, chickpeas, and peas are high in carbs and should be avoided or limited.
• Low-Fat Dairy: These products tend to be higher in sugar and should be replaced with full-fat options.
• Alcohol: Beer, liqueurs, and mixed drinks are high in carbs. Dry wine and spirits are better options but should still be consumed in moderation.

The best foods to eat

The keto diet is a low-carb, high-fat diet that aims to put your body into a state of ketosis. This means that instead of relying on sugar (glucose) from carbohydrates, the body uses ketone bodies – a type of fuel produced by the liver from stored fat.

Animal Proteins

Fish and shellfish are keto-friendly, being low in carbs and rich in nutrients. Salmon and fatty fish like mackerel are particularly good as they are high in omega-3 fats, which have been linked to lower insulin levels and increased insulin sensitivity. Meat and poultry are also staple foods on the keto diet as they contain no carbs and are rich in vitamins and minerals.

Dairy and Dairy Alternatives

Most cheeses are very low in carbs and high in fat, making them a great fit for the keto diet. Cream and half-and-half are also good choices as they are very low in carbs and high in fat. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also keto-friendly.

Green Leafy Vegetables

Dark leafy greens like spinach, kale, and collard greens are extremely low in carbs and packed with vitamins, minerals, and antioxidants. Other keto-friendly veggies include salad greens, cooking greens, and herbs.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs.

Other Non-Starchy Vegetables

Cauliflower, broccoli, Brussels sprouts, peppers, summer squashes, and olives are some non-starchy veggies that are low in calories and carbs but full of nutrients.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. Berries are also a good choice as they are low in carbs and high in fiber. Dark chocolate (with a minimum of 70% cocoa solids) and cocoa powder can be eaten in moderation.

Fats and Oils

Olive oil, coconut oil, avocado oil, butter, and ghee are good fats to include in the keto diet.

The benefits of the keto diet

The keto diet is a low-carb, high-fat diet that aims to put your body into a state of ketosis. It has been advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks. Here are some of the benefits of the keto diet:

• Weight Loss: The keto diet may help a person lose weight. Ketogenic diets consist of foods that fill a person up and may reduce hunger-stimulating hormones.
• Appetite Suppression: Low-carb eating leads to an automatic reduction in appetite. Studies show that when people cut carbs and eat more protein and fat, they end up consuming fewer calories.
• Reduced Risk of Certain Cancers: Some studies suggest that the keto diet may help prevent or treat certain cancers. This is because it causes more oxidative stress in cancer cells than in normal cells, making them more vulnerable to chemotherapy and radiation.
• Improved Heart Health: Some evidence shows that eating healthy fats, such as avocados, can help improve heart health by reducing cholesterol. A 2017 review of studies found that some people experienced a significant drop in "bad" LDL cholesterol and an increase in "good" HDL cholesterol.
• Protection of Brain Function: Some studies suggest that 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.
• Reduction in Seizures: The keto diet has been shown to reduce seizures in people with epilepsy, especially those who have not responded to other treatment methods.
• Improved PCOS Symptoms: The keto diet has been found to improve several markers of polycystic ovary syndrome (PCOS), including hormone ratios and fasting insulin levels.

The risks of the keto diet

The keto diet is a high-fat, low-carb diet that aims to put your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. While it can be effective for short-term weight loss, it is not recommended as a long-term diet due to various associated health risks. Here are some of the risks of following a keto diet:

Nutrient Deficiency

The keto diet restricts several food groups, including fruits, whole grains, and legumes, which are excellent sources of essential vitamins and minerals. As a result, individuals on a keto diet may not consume sufficient amounts of nutrients such as calcium, vitamin D, magnesium, selenium, phosphorus, and vitamins B and C. This can lead to nutrient deficiencies over time, negatively impacting overall health.

Kidney Problems

The high protein and animal fat content of the keto diet may increase the risk of kidney stones and other kidney-related issues. Animal foods can make the blood and urine more acidic, leading to increased calcium excretion in the urine. Additionally, the keto diet may overload the kidneys, which are responsible for metabolizing protein.

Constipation and Digestive Issues

The keto diet is low in fibrous foods like grains and legumes, which can lead to constipation and other digestive issues. The restriction of high-fibre foods may also negatively impact gut health and the diversity of gut bacteria, potentially affecting immunity, mental health, and inflammation in the body.

Increased Risk of Chronic Diseases

There is evidence to suggest that the keto diet, which is high in saturated fat, may increase the risk of heart disease. The diet has been linked to higher levels of "bad" LDL cholesterol, which is a risk factor for heart disease. Additionally, some studies indicate that low-carb, high-fat diets that focus on animal foods may contribute to a higher risk of death from heart disease, cancer, and all causes.

Fuzzy Thinking and Mood Swings

The keto diet may cause "fuzzy thinking" and mood swings due to the reduced intake of carbohydrates, which are the brain's preferred source of energy. Low-carb diets have been associated with confusion and irritability in some individuals.

Other Health Risks

The keto diet has also been linked to various other health risks, including liver problems, electrolyte disturbances, fatty liver disease, hypoproteinemia (low levels of protein in the blood), impaired bone health, and social isolation or disordered eating due to its restrictive nature. Additionally, individuals with certain medical conditions, such as diabetes, heart disease, kidney disease, or bone ailments, should consult their healthcare provider before considering the keto diet.

How to get started

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. Here is a step-by-step guide on how to get started with the keto diet:

Understand the Basics

Before starting the keto diet, it is important to understand the basics. The keto diet is a low-carb, high-fat diet that aims to force your body to use fat as its main source of energy instead of carbohydrates. This is known as ketosis, a metabolic state where your body burns stored fat for energy.

Consult a Healthcare Professional

It is always recommended to consult a healthcare professional or a registered dietitian before starting any new diet, especially one as restrictive as the keto diet. They can help you determine if the keto diet is right for you and provide guidance on how to get started safely and effectively.

Clean Out Your Kitchen

To get started on the keto diet, you will need to clean out your fridge, freezer, and pantry. Get rid of any sugary and starchy foods that are not keto-friendly. This includes bread, cakes, cookies, crackers, potato chips, and high-sugar fruits. Make sure to read food labels carefully to check for hidden carbs.

Plan Your Meals

Meal planning is crucial when starting the keto diet. Create a simple meal plan for the week that focuses on keto-friendly foods. Your meals should be based on meat, poultry, fish, eggs, and other protein-rich foods. Include plenty of leafy greens and non-starchy vegetables, and use healthy fats like olive oil, butter, and avocado oil for flavor and fullness.

Create a Shopping List

Based on your meal plan, create a detailed shopping list of keto-friendly foods. Focus on fresh produce, healthy fats, and proteins. Choose a variety of animal proteins, such as beef, poultry, and fatty fish. Include plenty of low-carb vegetables, such as leafy greens, broccoli, cauliflower, and zucchini. Don't forget to stock up on healthy fats like olive oil, avocado oil, and nuts.

Monitor Your Carb Intake

To stay in ketosis, it is important to monitor your carb intake closely. Aim to keep your net carb intake below 20-50 grams per day. Net carbs are calculated by subtracting fiber from total carbs. You can use keto apps or online tools to help you track your carb intake.

Be Mindful of Potential Side Effects

When starting the keto diet, you may experience some side effects, commonly known as the "keto flu." These symptoms, which include difficulty focusing, decreased energy, and digestive issues, usually resolve within a few days to a few weeks. Staying hydrated and replenishing electrolytes can help minimize these side effects.

Consider Intermittent Fasting

Intermittent fasting can be a useful tool when starting the keto diet. It involves restricting your eating window to a specific period, such as 8 hours per day, and fasting for the remaining time. This can help you get into ketosis faster and enhance the benefits of the keto diet.

Remember, the keto diet is a significant dietary change, and it may take some time to adjust. Always listen to your body and make adjustments as needed. It is important to work with a healthcare professional to ensure the keto diet is safe and suitable for your individual needs.

Frequently asked questions