Keto Diet: No Carbs, No Problem?

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your body becomes very efficient at burning fat for energy. While the keto diet can be beneficial for weight loss and improving health conditions such as diabetes, it also has some potential side effects and may not be suitable for everyone. It is important to consult with a healthcare professional before starting any new diet, especially one as restrictive as the keto diet.

What is a keto diet?

A 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, where it becomes very efficient at burning fat for energy.

The keto diet typically contains 70% fat, 20% protein, and only 10% carbs. It involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils. It is important to moderate your protein consumption as well, as too much protein can interfere with ketosis.

The keto diet has many health benefits. It can help with weight loss and lower your risk for certain diseases, including diabetes, cancer, epilepsy, and Alzheimer's disease. It can also improve risk factors for heart disease, such as body fat, HDL ("good") cholesterol levels, blood pressure, and blood sugar.

However, the keto diet also has some risks. It is high in saturated fat, which has been linked to heart disease. It may also lead to nutrient deficiencies, liver problems, kidney problems, and constipation. Therefore, it is important to talk to a doctor and a registered dietitian before starting a keto diet.

What can you eat on a keto diet?

The keto diet is a low-carb, high-fat diet that offers many health benefits, including weight loss and a reduced risk of certain diseases. The diet 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.

So, what can you eat on a keto diet? Here's a list of keto-friendly foods:

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals. Examples include chicken, beef, turkey, and fish.

Eggs

Eggs are an excellent choice for the keto diet as they are very low in carbs and high in protein and healthy fats. They are also versatile and can be used in various keto-friendly dishes.

Dairy and Dairy Alternatives

Cheese, plain Greek yogurt, cottage cheese, cream, and half-and-half are all suitable for the keto diet. These foods are high in fat and protein and can be eaten in moderation.

Green Leafy Vegetables

Green leafy vegetables, such as spinach, kale, and collard greens, are extremely low in carbs and rich in vitamins, minerals, and antioxidants.

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

Other non-starchy, low-carb vegetables include broccoli, cauliflower, green beans, bell peppers, zucchini, and asparagus.

Plant-Based Oils

Olive oil, avocado oil, and coconut oil are good choices for keto-friendly plant-based oils.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. Examples include almonds, walnuts, pumpkin seeds, and chia seeds.

Dark Chocolate and Cocoa Powder

Dark chocolate (with a minimum of 70% cocoa solids) and cocoa powder are delicious sources of antioxidants and can be consumed in moderation on the keto diet.

Unsweetened Coffee and Tea

Coffee and tea are carb-free drinks that offer health benefits, such as reduced risk of diabetes and improved alertness and mood.

Unsweetened Sparkling Water

Unsweetened sparkling water is a great keto-friendly alternative to soda, as it is refreshingly fizzy and generally free of sugar or sweeteners.

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 the 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 following 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 lower your risk for certain diseases. Studies have shown that the keto diet may have benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease.
• Reduced Appetite: Low-carb diets lead to an automatic reduction in appetite. Studies show that when people cut carbs and eat more protein and fat, they tend to eat fewer calories.
• Lower Blood Sugar and Insulin Levels: The keto diet can help lower blood sugar and insulin levels, which may play a key role in polycystic ovary syndrome.
• Improved 'Bad' LDL Cholesterol Levels: The keto diet can increase the size of "bad" LDL particles, which reduces their harmful effects. It may also reduce the number of total LDL particles in your bloodstream.
• Reduced Triglycerides: Low-carb diets are very effective at lowering blood triglycerides, which are fat molecules that increase your risk of heart disease.
• Increased Levels of 'Good' HDL Cholesterol: The keto diet tends to be high in fat, which leads to an impressive increase in blood levels of "good" HDL cholesterol.
• May Lower Blood Pressure: Cutting carbs can help lower blood pressure, which should reduce your risk of heart disease, stroke, and kidney failure.
• Effective Against Metabolic Syndrome: Low-carb diets are incredibly effective in treating all five key symptoms of metabolic syndrome, a serious condition that increases your risk of heart disease and type 2 diabetes.
• Therapeutic for Several Brain Disorders: The keto diet has been used for decades to treat epilepsy in children who don't respond to drug treatment. It is now being studied for its effects on other brain conditions, including Alzheimer's and Parkinson's disease.

What are the risks of a keto diet?

The keto diet is a low-carb, high-fat diet that has gained popularity in recent years. While it may be effective for weight loss and managing seizures in children with epilepsy, it is not without its risks. Here are some of the dangers associated with the keto diet:

• Nutrient deficiencies: The keto diet restricts nutrient-dense fruits, whole grains, and legumes, which may result in deficiencies of vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus.
• Liver problems: The high amount of fat in the keto diet can overload the liver, making any existing liver conditions worse.
• Kidney problems: The kidneys help metabolize protein, and the high protein content of the keto diet may overload them. This is of particular concern for individuals with chronic kidney disease (CKD).
• Constipation: The keto diet is low in fibrous foods like grains and legumes, which can lead to constipation.
• Low blood sugar: Low-carb diets like keto can help manage blood sugar levels in people with diabetes, but they may also increase the risk of hypoglycemia, especially in individuals with type 1 diabetes.
• Bone health: The keto diet has been associated with impaired bone health and decreased bone mineral density in several studies.
• Increased risk of chronic diseases: Some evidence suggests that high-fat, low-carb diets that focus on animal foods may lead to higher rates of death from heart disease, cancer, and all causes.
• Digestive issues: The keto diet may cause digestive discomfort and changes in gut bacteria due to its restriction of carb-rich foods that are good sources of fiber.
• Fuzzy thinking and mood swings: The keto diet may cause confusion and irritability as the brain functions best when using sugar from healthy carbohydrates as its energy source.
• Social isolation and disordered eating: Strict diets like keto could lead to social isolation or disordered eating patterns.
• Other health conditions: The keto diet is not safe for those with conditions involving the pancreas, liver, thyroid, or gallbladder.

How do you get into ketosis?

Ketosis is a metabolic state in which your body uses fat for fuel instead of carbohydrates. It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells.

The ketogenic diet is a very low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into ketosis.

Cut down on carbs

The general carb limit for ketosis is 20-50 grams per day. The easiest way to stay under this limit is by eating animal-based foods like eggs, beef, pork, chicken, lamb, fish, seafood, and organ meats. For vegetables, focus on non-starchy options like salad greens, cauliflower, broccoli, cucumbers, asparagus, and green beans. Fruit options are more limited since most fruits are relatively high in carbs, but avocados, berries, coconut meat, watermelon, and cantaloupe are all lower in carbs.

Eat more healthy fats

The keto diet is a high-fat diet. Your body uses fats from your diet to help create ketones. In the absence of carbohydrates, your body burns fat for energy. Fat is also calorie-dense, providing 9 calories per gram, and is slow to digest. It won't impact your blood glucose and insulin levels like carbohydrates.

Healthy fats can be found in whole, unprocessed foods like eggs, olive oil, fatty cuts of meat (e.g. chicken thighs and pork belly), salmon, avocados, nuts, and seeds.

Try intermittent fasting

Intermittent fasting has been known to speed up ketosis by depleting stored glycogen and increasing your body’s production of ketone bodies. You can start with a 12-hour fast, the shortest possible fasting duration, and combine it with exercise for the best results. Make sure to break your fast with low-carb foods, such as bone broth, leafy greens, eggs, and meat.

Monitor your ketone levels

Ketone testing is a helpful way to know whether you’re starting ketosis or staying in ketosis. Blood testing, which measures the ketone beta-hydroxybutyrate, is the most accurate way to check for ketosis. There are also urine and breath testing methods, but these are less reliable.

Try supplements

Supplements that can boost ketosis include omega-3 fatty acids, electrolytes, digestive enzymes, exogenous ketone supplements, and medium-chain triglycerides (MCTs).

Incorporate physical activity

Exercise can boost ketosis by depleting your glycogen stores faster. High-intensity interval training (HIIT), long runs, and other prolonged endurance exercises are all good options for improving your body’s fat-burning abilities.

Get adequate protein

For the average healthy adult, protein should account for 30-35% of total dietary calories on keto. Moderate protein intake helps stabilize blood sugar, curb cravings, and support muscle recovery. However, excessive protein intake can cause your body to convert protein into glucose, which can prevent the ketosis state.

Frequently asked questions