Weight loss diets are everywhere, and it can be overwhelming to figure out which ones are good for your body and which ones are just the latest fad.
The ketogenic diet has captured the imagination of many people, but is it effective for managing weight loss? Is it right for you? And more importantly, is it safe?
What exactly is the ketogenic diet?
The ketogenic diet is essentially a very strict high-fat, moderate-protein, and low-carb diet. When you reduce your carb intake, your body eventually enters a state known as ketosis .
When you reach a state of ketosis, your body burns fat instead of carbohydrates from food and produces ketone bodies , an acid that your body can use as fuel. This is a very individual process, though, and some people need more restrictive diets than others to start producing enough ketone bodies.
The keto diet involves eliminating foods such as bread, pasta, rice, and sugar, thereby consuming less than 50 grams of carbohydrates per day. A standard keto diet usually consists of 55-60% fat, 30-35% protein, and 5-10% carbohydrates.
Why is the keto diet so popular?
The keto diet is often considered a more sustainable weight loss plan because fat and protein are known to increase satiety levels, keeping you full and satisfied for longer periods of time.
Ketones provide an alternative fuel source for body and brain function without making you feel like you’re starving. This way, you don’t experience an increase in gastrin (the “hunger hormone” that signals the brain to eat), so the diet is easier to maintain.
Foods to Eat on a Ketogenic Diet
If you follow the basic principles of the diet, you will eat mostly fat and some protein, such as:
Nuts and seeds
Nuts and seeds are high in fat, low in carbohydrates, and moderate in protein. They are also high in fiber and magnesium. Regular consumption of nuts has been linked to a reduced risk of heart disease and certain cancers. While all nuts and seeds are generally low in carbohydrates, there are differences between different types of nuts and seeds. Here is a list of the net carbs (carbs absorbed by the body) in 1 serving (28 grams) of some commonly eaten nuts and seeds:
- Almonds: 2 g
- Brazil nuts: 1 gram
- Cashews: 8 g
- Macadamia nuts: 2 grams
- Pecans: 2 g
- Pistachio 5g
- Walnuts: 2 g
- Chia seeds 1g
- Flaxseed 0g
- Pumpkin seeds 3g
- 3g sesame seeds
Avocado
Avocados are one of the best foods to choose on a keto diet. They are low in carbohydrates but rich in other nutrients. Half a medium avocado contains 9 grams of total carbohydrates, 7 grams of which are fiber. They are also high in potassium, which helps control blood pressure and ensures proper muscle and nerve function. However, people with existing kidney and heart problems should eat less foods high in potassium.
Olive oil and coconut oil
Olive oil and coconut oil are particularly popular on the keto diet because of their unique properties.
Coconut oil contains medium-chain triglycerides (MCTs), which are directly absorbed by the liver and converted into ketone bodies. Coconut oil contains no carbohydrates and is low in fat.
Olive oil is rich in oleic acid (a monounsaturated fat that helps lower harmful LDL cholesterol in the blood) and vitamin E. Extra virgin olive oil is also rich in phenolics, a type of antioxidant that may protect the heart by reducing inflammation and improving artery function. Olive oil is a pure source of fat; each tablespoon contains 14 grams of fat and no carbohydrates.
Butter and Cream
Butter and cream contain almost no carbohydrates and contain conjugated linoleic acid (CLA), a fatty acid that may be associated with fat loss. However, according to research, the effect is small. Butter and cream from grass-fed cows are especially beneficial because they contain more omega-3 fatty acids, CLA, beta-carotene, vitamins A, D, E and K, and butyrate than those from grain-fed cows.
Cheese and yogurt
All types of cheese are low in carbohydrates and high in fat. One serving (28 grams) of cheese contains about 5 grams of fat, 7 grams of protein, and 20 percent of the recommended dietary intake of calcium. Studies have also shown that daily consumption of cheese can increase muscle mass and strength over time.
Grass-fed meat and poultry
Meat and poultry are carbohydrate-free and great sources of high-quality protein. They are also rich in B vitamins and minerals such as iron, selenium, and zinc. Meat from grass-fed animals is preferred over grain-fed meat because it contains more omega-3 fats, CLA, and antioxidants.
Fish and shellfish
Fish contains no carbohydrates but is rich in B vitamins and selenium. Salmon, sardines, mackerel, tuna and other oily fish are rich in omega-3 fatty acids, which help reduce the risk of cardiovascular disease, metabolic syndrome and diabetes in overweight or obese people. Shellfish are also recommended on the keto diet, although they may not be completely free of carbohydrates. Some shellfish such as prawns and most crabs contain no carbohydrates, while other shellfish including squid, oysters, octopus, clams and mussels contain 3-7 grams of carbohydrates per 100 grams.
Eggs
Eggs are often a staple on the keto diet because they are very low in carbs, a beneficial source of protein and fat, very filling, and very versatile. They also contain antioxidants such as lutein and zeaxanthin in the yolk, which are beneficial for eye health.
Low Carb Vegetables
Non-starchy vegetables are high in fiber, which is a type of carbohydrate that the body does not digest or absorb. Therefore, non-starchy vegetables only have 1-8 grams of net carbs per cup. Examples of low-carb vegetables include leafy greens like spinach, broccoli, cauliflower, tomatoes, asparagus, and kale. These vegetables are also high in antioxidants and vitamin C, making them nutritious.
Mushroom
Mushrooms are an excellent addition to the keto diet because they have almost negligible carb content but are rich in other nutrients, such as B and D vitamins, potassium, and selenium. They have also been shown to have powerful anti-inflammatory properties.
Berry
Most fruits are typically excluded from the keto diet due to their high carb content, but berries are an exception because they are low in carbs and high in fiber. One cup of fruits like blackberries, blueberries, raspberries, and strawberries can have between 6 and 18 grams of net carbs. Berries also contain a high amount of antioxidants, which can help reduce inflammation and prevent disease.
Dark Chocolate
Dark chocolate can be a delicious addition to a keto diet. Not only do they taste great, they’re also high in antioxidants called flavonols, which may help lower blood pressure and keep arteries healthy. Choose chocolate that’s at least 70% cocoa solids. A serving (28 grams) of 70-85% dark chocolate contains 3-10 grams of net carbs and 12 grams of fat.
Coffee and Tea
Unsweetened coffee and tea contain virtually no carbohydrates and fat. Coffee and tea also contain caffeine, which increases your metabolism, which can improve energy, alertness, and mood.
White Roast
When you’re craving noodles, Shirataki is what you need. Made from konjac, it’s 97% water and 3% glucomannan fiber, which is why it’s called the “magic noodle.” It’s a soluble fiber that’s said to aid weight loss because it absorbs a lot of water, keeping you fuller for longer.
Stevia
Stevia is a natural, non-nutritive sweetener that can be used to sweeten sugar in beverages and desserts. Since stevia tastes sweeter than regular sugar, be careful about the amount you use as a replacement.
Bone Broth
Bone broth is a nutritious and low-carb option, making it another hearty addition to your keto-friendly food list. Bone broth is made by simmering fish, chicken, beef, or lamb bones with herbs and spices for 12-24 hours. Onions, carrots, and celery may also be added for flavor. Rich in collagen, electrolytes, and amino acids, it can be eaten on its own or used as an ingredient in soups, stews, and sauces.
What are the health benefits of the keto diet?
Researchers and keto diet enthusiasts believe that the keto lifestyle has a variety of health benefits, including:
Control blood glucose
Carbohydrates are a major contributor to blood sugar. Eating very low amounts of carbohydrates eliminates large spikes in blood sugar levels. Studies have shown that the keto diet is effective in lowering HbA1c, a long-term measure of blood sugar control.
Improve blood pressure levels
Studies have found that people who are overweight or have type 2 diabetes have lower blood pressure after following a keto diet.
Induce satiety
The keto diet can effectively reduce appetite and desire, promote satiety, and reduce the preference for sugary foods. In a state of ketosis, the body is accustomed to obtaining energy from breaking down body fat.
Helps treat epilepsy in children
The keto diet has long been used to treat epilepsy in children because both ketones and another chemical produced by the diet, decanoic acid, help prevent seizures.
Helps control other diseases
Because ketone bodies have neuroprotective effects and are a fuel source that is beneficial to brain health, researchers are also continuing to study the possible benefits of a ketogenic diet for brain diseases including Alzheimer’s and Parkinson’s.
Is the ketogenic diet safe? What are the risks?
It’s important to know that there are some risks associated with putting your body into ketosis.
Common side effects include bad breath, constipation, indigestion, and low blood sugar. You may also experience nausea, insomnia, and a general feeling of being unwell during the first few days of the diet.
Some people may make processed foods a primary source of food and end up consuming too much protein and unhealthy fats. High amounts of unhealthy monounsaturated fats combined with a restriction of nutrient-rich fruits, vegetables, and grains raise concerns about the long-term health of the heart.
Due to a lack of long-term studies, we don’t know much about its long-term effects, probably because it’s difficult to follow this diet long-term.
So, should you give the keto diet a try?
While the keto diet may have health benefits, it’s best to consult a doctor or nutritionist before beginning any extreme changes to your food intake and lifestyle .
You can also try this diet if your doctor has prescribed it to control seizures that haven’t responded to several different seizure medications. But it requires close monitoring by a doctor and dietitian.
People with underlying health conditions, especially liver or kidney problems, should also be cautious about subjecting themselves to a diet that puts an extra strain on those organs. Additionally, people with kidney disease need to be cautious as a high-protein keto diet may exacerbate their symptoms and disease.
The keto diet should only be used under clinical supervision and only for short periods of time. While in some studies the keto diet promises significant weight loss in overweight and obese patients, other clinical reviews show that patients on the low-carb diet regain some of the lost weight within a year.
There is no magic bullet for long-term weight loss. Ultimately, for most people, it is usually healthier to follow a balanced diet that includes carbohydrates to maintain energy levels and health.