Keto Weight Loss Diet: What You Need To Know

The ketogenic diet, or keto diet, is a low-carb, high-fat diet that has been used for centuries to treat specific medical conditions. In the 19th century, it was used to control diabetes, and in 1920, it was introduced as an effective treatment for epilepsy in children. The keto diet has also been tested and used in closely monitored settings for cancer, diabetes, polycystic ovary syndrome, and Alzheimer's disease.

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 if you deprive the body of glucose, an alternative fuel called ketones is produced from stored fat. The brain demands the most glucose, about 120 grams daily, because it cannot store glucose. During fasting, or when very little carbohydrate is 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 liver produces ketone bodies from fat, which can be used in the absence of glucose.

What is the keto diet?

The ketogenic diet, or keto diet, is a low-carbohydrate, high-fat eating plan. It has been used for centuries to treat specific medical conditions. In the 19th century, it was used to help control diabetes. In 1920, it was introduced as an effective treatment for epilepsy in children. The keto diet has also been tested and used in closely monitored settings for cancer, diabetes, polycystic ovary syndrome, and Alzheimer's disease.

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 if you deprive the body of glucose—the main source of energy for all cells in the body, which is obtained by eating carbohydrate foods—an alternative fuel called ketones is produced from stored fat. The brain demands the most glucose in a steady supply, about 120 grams daily, because it cannot store glucose. During fasting, or when very little carbohydrate is 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 a hormone called insulin decrease, and the body begins to use fat as its primary fuel. The liver produces ketone bodies from fat, which can be used in the absence of glucose.

When ketone bodies accumulate in the blood, this is called ketosis. Healthy individuals naturally experience mild ketosis during periods of fasting (e.g., sleeping overnight) and very strenuous exercise. Proponents of the keto diet state that if the diet is carefully followed, blood levels of ketones should not reach a harmful level (known as "ketoacidosis") as the brain will use ketones for fuel, and healthy individuals will typically produce enough insulin to prevent excessive ketones from forming.

The keto diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular keto resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. For a 2000-calorie diet, this translates to about 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein. The protein amount on the keto diet is kept moderate in comparison with other low-carb high-protein diets, because eating too much protein can prevent ketosis. The amino acids in protein can be converted to glucose, so a keto diet specifies enough protein to preserve lean body mass, including muscle, but that will still cause ketosis.

Many versions of the keto diet exist, but all ban carb-rich foods. Some of these foods may be obvious: starches from both refined and whole grains like bread, cereals, pasta, rice, and cookies; potatoes, corn, and other starchy vegetables; and fruit juices. Some that may not be so obvious are beans, legumes, and most fruits. Most keto plans allow foods high in saturated fat, such as fatty cuts of meat, processed meats, lard, and butter, as well as sources of unsaturated fats, such as nuts, seeds, avocados, plant oils, and oily fish. Depending on your source of information, keto food lists may vary and even conflict.

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. There is also growing interest in the use of low-carbohydrate diets, including the keto diet, for type 2 diabetes.

There is evidence that keto diets can help with weight loss. They may help you lose fat, preserve muscle mass, and improve many markers of disease. Some studies have suggested that a keto diet may be more effective than a low-fat diet for weight loss, even after matching the total calorie intake. In one older study, people on a keto diet lost 2.2 times more weight than those on a low-calorie, low-fat diet. Triglyceride and HDL (good) cholesterol levels also improved. However, both groups reduced calorie consumption by a comparable amount, and this may have increased weight loss.

The keto diet is an effective weight loss diet that’s well-supported by evidence. It is very filling and usually does not require calorie counting. It may be an option for some people who have had difficulty losing weight with other methods. However, it may not be the best option for everyone. For example, it’s not suitable for people with disorders of fat metabolism, carnitine deficiency, or pyruvate kinase deficiency. There may also be some negative effects. When you first start the diet, you may experience flu-like symptoms, known as "keto flu." This may include poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort, and poor exercise performance.

What can you eat on the keto diet?

The keto diet is a low-carb, high-fat, and moderate-protein 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, where it burns fat for energy instead of carbohydrates.

Meats

Chicken, pork, steak, ground beef, lamb, bacon, turkey, ham, and sausage.

Seafood

Salmon, snapper, tuna, halibut, cod, trout, catfish, scallops, crab, clams, oysters, lobster, and mussels.

Dairy

High-fat dairy products like heavy cream, soft and hard cheeses, cream cheese, and sour cream. Butter is also allowed.

Eggs

Pastured or omega-3 whole eggs.

Nuts and Seeds

Almonds, walnuts, macadamia nuts, pecans, hazelnuts, pumpkin seeds, chia seeds, and flaxseeds.

Healthy Oils

Extra virgin olive oil, coconut oil, avocado oil, and butter.

Low-carb Vegetables

Green veggies like broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, lettuce, tomatoes, asparagus, cucumber, onion, mushroom, and olives.

Berries

Blueberries, blackberries, raspberries, and strawberries, in moderation.

Beverages

Unsweetened coffee and black tea are keto-friendly. Dry wine, champagne, and hard liquor should be enjoyed in moderation.

Sweeteners

Stevia and sucralose can be consumed occasionally.

Condiments

Salt, pepper, herbs, and spices are allowed.

Other Foods

Dark chocolate (at least 70% cocoa solids), cocoa powder, and avocados. Shirataki noodles, which are made from glucomannan fibre, are also allowed.

What are the benefits of the keto diet?

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

• Weight Loss: The keto diet is an effective way to lose weight and lower the risk of certain diseases. Research shows that the keto diet may be as effective for weight loss as a low-fat diet.
• Improved Health: The keto diet can help improve health by reducing your risk of diabetes, cancer, epilepsy, and Alzheimer’s disease.
• Lowered Blood Sugar and Insulin Levels: The keto diet lowers insulin levels, which can help you access your body fat stores for energy.
• Reduced Triglycerides: Triglycerides are fat molecules that increase your risk of heart disease. Low-carb diets are very effective at lowering blood triglycerides.
• Increased 'Good' HDL Cholesterol: The keto diet increases "good" HDL cholesterol, which reduces your risk of heart disease.
• Lowered Blood Pressure: The keto diet can help lower blood pressure, reducing your risk of heart disease, stroke, and kidney failure.
• Effective Against Metabolic Syndrome: Metabolic syndrome is a condition associated with an increased risk of diabetes and heart disease. The keto diet is effective in treating all five key symptoms of metabolic syndrome.
• Improved 'Bad' LDL Cholesterol: The keto diet increases the size of "bad" LDL particles, which reduces their harmful effects. It may also reduce the number of total LDL particles in your bloodstream.
• Therapeutic for Brain Disorders: The keto diet has been used to treat epilepsy in children who don't respond to drug treatment. It is also being studied for its effects on other brain conditions, including Alzheimer's and Parkinson's disease.

What are the risks of the keto diet?

The keto diet is a low-carb, high-fat diet that has been used to treat specific medical conditions. While it can be effective for weight loss, there are several risks associated with it:

• Dehydration: The keto diet can cause water loss before fat loss, which can lead to dehydration.
• Gastrointestinal Issues: Common side effects include constipation, diarrhea, nausea, and vomiting. Diarrhea is particularly frequent due to the body's difficulty in absorbing the high-fat content of the diet.
• Kidney Stones: The keto diet's focus on animal-based and high-fat foods can increase the risk of kidney stones.
• Ketoacidosis: This occurs when there is a buildup of ketones, which are acids produced as byproducts of fat burning, in the blood. It can be life-threatening if left untreated.
• Reduced Athletic Performance: Research has shown that participants performed worse on high-intensity exercises after being on the keto diet for a few days.
• Vitamin and Mineral Deficiencies: The restriction of fruits and vegetables can lead to lower intake of important nutrients such as folate, thiamin, and vitamins A, B6, B12, C, E, and K.
• Weight Regain: Due to the diet's restrictiveness, people may regain any lost weight when they return to their initial eating patterns.
• Increased LDL Cholesterol: The high consumption of saturated fats on the keto diet can lead to an increase in LDL cholesterol, which is linked to an increased risk of heart disease and strokes.
• Liver Problems: The high amount of fat in the keto diet can overload the liver and worsen existing liver conditions.
• Kidney Problems: The kidneys help metabolize protein, and the high protein intake on the keto diet may overload them.
• 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 can cause confusion and irritability as the brain functions best with sugar from healthy carbohydrates as its energy source.
• Social Isolation and Disordered Eating: The strict nature of the keto diet may lead to social isolation and contribute to disordered eating behaviours.
• Other Health Risks: The keto diet is not suitable for individuals with certain conditions, including eating disorders, fat metabolism disorders, liver failure, thyroid problems, and diabetes. It can also cause low blood pressure.

How do you start the keto diet?

Starting the keto diet can be challenging, but there are several tips and tricks to make it easier. Here is a step-by-step guide on how to start the keto diet:

Understand the Keto Diet:

First, it is important to understand what the keto diet is and how it works. The keto diet, short for the ketogenic diet, is a low-carbohydrate, high-fat eating plan. The goal is to deprive the body of glucose, the main source of energy, and instead, use fat as fuel. This reduction in carbs puts your body into a metabolic state called ketosis, where your body becomes very efficient at burning fat for energy.

Consult a Doctor or Nutritionist:

Before starting the keto diet, it is recommended to talk to your doctor or a nutritionist, especially if you have other dietary restrictions, such as being a vegan or having food allergies. They can help you determine if the keto diet is right for you and provide guidance on alternatives or substitutes. Ask them questions like: Will the keto diet help manage certain health conditions? Do I need to lose weight? What are the potential side effects?

Plan Your Meals:

Familiarize yourself with keto-friendly foods and start planning your meals accordingly. The keto diet typically includes 70-80% fat, 5-20% protein, and only 10-20% carbohydrates. Focus on including foods like meat, fatty fish, eggs, butter, nuts, healthy oils, avocados, and low-carb vegetables. Avoid carb-rich foods like grains, sugars, legumes, starchy vegetables, and most fruits.

Stock Your Kitchen:

After planning your meals, it's time to restock your kitchen with keto-friendly foods. Clean out your fridge, freezer, and pantry, getting rid of sugary and starchy foods. Stock up on recommended keto foods, such as fatty cuts of meat, fatty fish, nuts, seeds, avocados, olive oil, and low-carb vegetables.

Monitor Your Progress:

Consider taking "before" pictures and measurements to track your progress. You may also want to monitor your ketone levels using blood, urine, or breath tests to confirm that you are in ketosis. Additionally, keep track of how you feel physically and mentally, as the keto diet can have side effects like the keto flu, which includes symptoms such as fatigue, digestive issues, and decreased exercise performance.

Prepare for Potential Challenges:

The keto diet can be challenging, and you may experience side effects like the keto flu. To minimize these symptoms, stay hydrated, get plenty of rest, and consider easing into the diet gradually. Additionally, be mindful of your protein intake, as too much protein can prevent ketosis.

Seek Support:

Let your friends and family know about your dietary changes. This can help you stay accountable and make it easier to stick to your meal plan when attending social gatherings or visiting family. You may also want to connect with others following the keto diet for support and ideas.

Remember, the keto diet is not meant to be a long-term solution, and it is important to consult a healthcare professional before making any significant dietary changes.

Frequently asked questions