The Keto Diet Demystified

Overview

If you’re looking to shake up your eating habits, you’ve probably heard about the keto diet. But what is keto diet exactly, and how can it benefit you? The ketogenic diet, aka keto diet, is a low-carbohydrate, high-fat diet that has gained significant popularity in recent years due to its reputation for being effective in shedding excess kilos. Let’s unravel the secrets of ketogenic diet by exploring different types of keto foods along with a keto food list highlighting foods to avoid and include when on a keto journey. We will also discuss the potential benefits & side-effects you can expect to keep you well-informed.

Different types of ketogenic diets

If you are interested in following a keto diet plan, you will be surprised to know that one can follow different types of keto diets, depending on their preferences and goals. Some common types include:

• The standard ketogenic diet (SKD), which involves very low carbohydrate intake
• The cyclical ketogenic diet (CKD), which alternates between low-carb and high-carb days
• The targeted ketogenic diet (TKD), which allows for carbohydrates around workouts.

Each type has its specific guidelines and variations.

What is ketosis?

Ketosis is a metabolic state that occurs when the body begins to burn fat for energy in the absence of sufficient carbohydrates. During this process, ketones are produced in the liver, which the body uses as an alternative fuel source. Ketosis is the desired state when following the keto diet, as it promotes fat-burning and weight loss.

Benefits of a Keto Diet

• Weight loss: The keto weight loss diet can aid in weight loss by promoting the body to use stored fat as fuel. It also lowers the appetite due to higher fat and protein intake.
• Increased energy levels: By transitioning to burning fat for energy, individuals on the keto diet plan often report sustained energy levels throughout the day.
• Improved mental clarity: Many people experience improved focus and mental clarity as keto foods help stabilise blood sugar levels and reduce fluctuations in energy.
• Better blood sugar control: The keto diet plan may help regulate blood sugar levels, making it beneficial for individuals with insulin resistance, pre-diabetes, or type 2 diabetes.
• Other potential health benefits: Research suggests keto foods may have positive effects on reducing inflammation and improving certain risk factors for heart disease and metabolic syndrome.

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Foods to avoid in Keto Diet

In the keto diet, you need to avoid or limit foods high in carbohydrates. Here’s the list of foods.

• Some fruits, such as mangoes, grapes, and bananas, should be avoided as they are high in carbohydrates. Instead, you can have strawberries, raspberries, and fruits low in carbs
• Starchy vegetables like peas, beets, potatoes, sweet potatoes, etc
• Grains and starches such as cereals, rice, pasta, white bread, and baked foods.
• Sugary drinks such as smoothies, sports drinks, juice, soda, chocolate milk, etc
• Sweeteners such as honey, maple syrup, sugar, agave, etc
• Alcoholic drinks such as beer, wine, mixed cocktails, etc
• Low-fat and diet foods often contain hidden sugar
• Flavoured or sweetened yoghurt
• Processed foods

If you want to lose weight, ask your dietician about the keto diet plan for weight loss.

Foods to eat during Keto Diet

Confused about the keto food list and what to eat? Well, a typical keto diet consists of foods high in healthy fats, moderate protein, and low carbohydrates. Here’s the list of foods that you should eat:

• Non-starchy vegetables like cauliflower, broccoli, mushrooms, etc
• Green leafy vegetables
• Meat and poultry like chicken, red meat, turkey, etc
• Fish like salmon, sardines, mackerel and other fatty fish high in Omega-3 fats
• Eggs
• Nuts & seeds such as almonds, walnuts, and pumpkin seeds
• Berries like blackberries, blueberries, raspberries, strawberries, etc
• Avocados
• Dairy products like cheese, butter, cream, plain yoghurt, etc
• Plant-based milk like soy, almond and coconut milk
• Healthy oils like olive oil, coconut oil, etc
• Unsweetened tea and coffee
• Condiments like spices, pepper, fresh herbs, etc

Tips to follow this diet

To successfully follow a keto diet, you need to

• Plan meals ahead of time
• Track macronutrient intake
• Stay hydrate
• Be mindful of hidden carbs in sauces and dressings.
• Incorporating regular exercise
• getting enough sleep
• Consulting a healthcare professional or registered dietician can also provide guidance and support.

What to eat when dining out?

When dining out on a keto diet, It’s helpful to choose

• Grilled or roasted meats
• fish or seafood
• Non-starchy vegetables
• Salads with low-fat dressings.

Avoiding bread, pasta, rice, and sugary drinks is crucial. It’s also beneficial to ask for modifications or substitutions to accommodate the diet, such as swapping starchy sides for extra vegetables.

How much weight can you lose on keto?

This depends on several factors, such as your health conditions, current weight, metabolism rate, calorie intake, lifestyle and how consistent you are in following the diet. Here’s how much you can lose:

• After 1 week: This is the phase of rapid weight reduction due to water loss, and it’s normal to lose up to 2-3 kilos. When you drastically cut down carbs, you will lose a lot of water weight.
• After 1 month: The water weight loss stops, and the body starts losing fat. But the fat loss may not be significant enough to be noticed. You can lose up to 4-5 kg or 10-12 pounds in the first month.
• After 3 months: If you have been consistent in following the diet, you can lose as much as 10 kg within 3 months. This, however, can vary from person to person.

Do not be in a rush to lose weight, as rapid weight loss can cause serious health problems.

Side effects

Although the keto diet can have positive effects, it may also cause side effects, especially during the initial transition period. These can include

• Fatigue
• Dizziness
• Headaches
• Nausea
• constipation

These symptoms are often temporary and can be managed by

• Staying hydrated
• Ensuring adequate electrolyte intake
• Gradually adjusting to the diet.

Risks of this diet

Is Keto for everyone? Although the Keto diet can be effective for some individuals, it’s not suitable for everyone. Let’s check out some potential risks associated with the Keto diet:

• Heart disease: Since keto diet is high in saturated fat, there’s an increased risk of developing heart disease.
• Nutrient deficiency: Keto diet restricts nutrient-rich foods such as vegetables, fruits, grains, and legumes, which can lead to deficiencies in vitamins B and C, selenium, magnesium, and phosphorous. As a result, you will be at risk of developing health problems like heart disease, cognitive decline, infertility, psychological conditions, etc.
• Liver problems: If a person has existing liver conditions and the organ is forced to metabolise excess fat then the disease can worsen.
• Kidney problems: As kidneys help to metabolise protein in Keto diet, for people with existing kidney related conditions it can put extra stress on the organ.
• Constipation: The Keto diet can cause constipation as it is low in fibrous foods like grains and vegetables.
• Loss of muscle mass: If you reduce the intake of calories and consume a protein-rich diet, you may lose muscle mass.
• Mood swings and irritability: For our brain to function properly, it needs sugar from healthy carbohydrates. A low-carb diet in keto can cause irritability and mood swings.

If you have any medical conditions, such as diabetes or liver disease, or are on any medications, it is better to consult a doctor before starting the keto diet plan.

What is Ketoacidosis?

Excessive ketones in your body can make the blood highly acidic damaging the liver, kidneys, and brain. This is called ketoacidosis. During ketoacidosis, the kidneys excrete ketones along with body water in the urine, resulting in fluid-related weight loss. Ketoacidosis primarily affects people with Type 1 diabetes and rarely people who are non-diabetic. Insulin prevents the overproduction of ketones, and since people with Type 1 diabetes do not produce insulin, they are at risk of ketoacidosis.

Supplements to take during Keto

Some individuals on the keto diet may consider taking supplements to support their nutritional needs. These may include

• Electrolyte supplements to maintain proper balance
• Omega-3 fatty acids for heart health
• Multivitamins to ensure adequate nutrient intake

However, consulting with a healthcare professional before starting any supplements is important.

Conclusion

While this low-carbohydrate, high-fat diet offers several benefits, including weight loss, increased energy, and better blood sugar control, it’s essential to be mindful of potential side effects, risks, and nutritional balance when following it. Consulting with a healthcare professional or registered dietitian is recommended to ensure it is appropriate for individual circumstances.

Frequently Asked Questions

1. Can I have fruits when on keto diet?

While most fruits are high in carbohydrates, small portions of berries, such as strawberries and blackberries, can be enjoyed in moderation if you’re on keto diet.

2. How long does it take to enter ketosis?

It varies from person to person, but typically it takes two to seven days of restricting carbohydrates to reach a state of ketosis.

3. Can I consume alcohol on the keto diet?

Alcohol can disrupt ketosis and hinder weight loss, but if consumed in moderation and with low-carb options, certain alcoholic beverages like dry wines or spirits can be enjoyed occasionally.

Source: Healthline, insider, everydayhealth, indianexpress, parade.com