The Keto Diet In a Nutshell: What is it and Does it Work?

The keto diet is all the rage these days, with many people claiming that it’s helped them lose weight and improve their health.

But what is the keto diet, and can it really help you achieve your health goals?

Let’s take a closer look.

What Exactly is the Keto Diet?

The keto diet is a low-carbohydrate, high-fat diet that was originally developed to treat epilepsy.

It works by inducing a state of ketosis, where the body uses fat for energy instead of carbohydrates.

This leads to weight loss and improved health markers in many people.

 

Related: 5 Highly Fated Diets You Have Never Heard Of

 

What is Ketosis?

Ketosis is a metabolic state in which the body burns fat for energy rather than carbohydrates.

When carb intake is very low, the body has to rely on stored fat for energy.

This process leads to the production of ketones, which are molecules that can be used for energy.

 

What are the Benefits of the Keto Diet?

The keto diet has many potential benefits, including weight loss, improved blood sugar control, and reduced inflammation.

 

Weight Loss

One of the most common reasons people try the keto diet is for weight loss.

And there is some evidence to support this claim.

A study from 2004 found that the keto diet was more effective than a low-fat diet at promoting weight loss in obese individuals.

Another study from 2017 showed that the keto diet may also be helpful for those who are struggling to lose weight.

 

Improved Blood Sugar Control

The keto diet may also help improve blood sugar control in people with type 2 diabetes.

A small study from 2016 found that the keto diet was very effective at improving blood sugar levels.

Another study from 2017 found that the keto diet may be helpful in reducing insulin resistance.

 

Reduced Inflammation

The keto diet has also been shown to reduce inflammation in some studies.

This study found that the keto diet was associated with reduced markers of inflammation in obese individuals.

Other studies showed that the keto diet may be helpful in reducing inflammation in people with type 2 diabetes.

What Foods Do You Eat on the Keto Diet?

The keto diet is typically high in fat, moderate in protein, and very low in carbohydrates.

This macronutrient ratio is often referred to as the “keto ratio.”

Here are some examples of foods that you can eat on the keto diet:

 

High-fat foods:

butter, olive oil, coconut oil, avocados, eggs

Moderate-protein foods:

chicken, turkey, fish, cottage cheese, full-fat yogurt

 

Low-carbohydrate vegetables:

leafy greens, broccoli, cauliflower, peppers, mushrooms

 

What Foods Do You Avoid on the Keto Diet?

There are also certain foods that you should avoid on the keto diet.

These include:

High-carbohydrate foods:

bread, pasta, rice, cereal, fruit

Sugary foods:

cake, candy, ice cream, honey

Starchy vegetables:

potatoes, sweet potatoes, corn

 

Do You Need to Take Supplements on the Keto Diet?

Some people choose to take supplements on the keto diet to make sure they are getting all of the nutrients they need.

However, there is no need to take supplements if you follow a well-rounded keto diet.

Exogenous Ketone Supplements claim they will help you lose weight faster, but whether they work is up for debate. I think you would be best served using a good multivitamin over a keto supplement.

 

Is the Keto Diet Safe?

The keto diet is generally safe for most people.

However, there are some potential risks to be aware of.

These include:

Kidney stones: The keto diet may increase your risk of developing kidney stones.

A study from 2017 found that those who followed a keto diet had a higher incidence of kidney stones than those who did not.

Diarrhea: The keto diet may also cause diarrhea in some people.

This is because the high-fat content of the diet can lead to gastrointestinal issues.

If you experience diarrhea on the keto diet, be sure to drink plenty of fluids and electrolytes to stay hydrated and prevent dehydration.

What about the Keto Diet and Cholesterol?

The keto diet can also impact your cholesterol levels.

Short answer: It depends.

A study from 2013 found that the keto diet increased LDL (“bad”) cholesterol in some people.

However, a more recent study from 2018 found that the keto diet did not significantly impact LDL cholesterol levels.

In general, the keto diet is likely to have a positive impact on your cholesterol levels but there are many variations of the diet, and which variation you choose can significantly affect whether your cholesterol goes up or down.

It’s important to speak with your doctor before starting the diet to make sure it’s right for you.

 

The Keto Diet vs The Paleo Diet: What’s the Difference?

The keto diet and the paleo diet are two of the most popular diets out there.

So, what’s the difference?

The main difference is that the keto diet is a low-carbohydrate diet while the paleo diet is high-protein.

Other differences include:

Paleo Diet:

You can eat dairy on the paleo diet but you can’t on the keto diet.

Paleo dieters also tend to eat more vegetables than keto dieters.

Keto Diet:

The keto diet allows for a greater variety of food choices than the paleo diet.

For example, you can eat low-carbohydrate vegetables on the keto diet, but you can’t on the paleo diet.

So, which diet is right for you?

The answer to that question depends on your individual needs and goals.

If you are trying to lose weight, the keto diet may be a better choice for you.

If you are trying to eat a more well-rounded and balanced diet, the paleo diet may be better.

Ultimately, it’s up to you to decide which diet is proper for you. Please speak with your doctor before starting any new diet to make sure it’s right for you.

 

What are the Side Effects of the Keto Diet?

The keto diet may cause some side effects, including constipation, fatigue, and headaches.

These side effects are usually temporary and resolve on their own with time.

Constipation

One of the most common side effects of the keto diet is constipation.

This is because the diet can lead to a decrease in water intake and a decrease in fiber intake.

To help alleviate constipation, be sure to drink plenty of fluids and eat high-fiber foods like vegetables and nuts.

Fatigue

Another common side effect of the keto diet is fatigue.

This is likely due to the fact that the diet can lead to a decrease in carbohydrate intake, which is the body’s preferred source of energy.

To help combat fatigue, be sure to get plenty of rest and eat balanced meals that include healthy sources of carbohydrates like fruits and vegetables.

Headaches

Another side effect of the keto diet is headaches.

This is likely because the diet can lead to a decrease in water intake, which can cause dehydration and headaches.

To help alleviate headaches, be sure to drink plenty of fluids and eat foods that are high in electrolytes like nuts and seeds.

 

What Are the Risks of the Keto Diet?

There are some risks associated with the keto diet, including kidney damage, nutrient deficiencies, and weight regain.

Kidney Damage

One potential risk of the keto diet is kidney damage.

This is because the keto diet can decrease blood pressure and a decrease in urine output.

If you have any concerns about your kidneys, it is best to speak with your doctor before starting the keto diet.

Nutrient Deficiencies

Another potential risk of the keto diet is nutrient deficiencies.

This is because the keto diet can decrease the intake of certain nutrients, including folate, magnesium, and potassium.

To help prevent nutrient deficiencies, be sure to include plenty of nutrient-rich foods in your diet like fruits, vegetables, and whole grains.

Weight Regain

Another potential risk of the keto diet is weight regain.

This is because the keto diet can be challenging to maintain long-term, and people may find it hard to stick to the diet once they have reached their weight loss goals.

To help prevent weight regain, be sure to focus on making sustainable lifestyle changes that you can maintain for the long term.

 

Does the Keto Diet Work for Weight Loss?

The keto diet may help you lose weight in the short-term by inducing a state of ketosis.

Ketosis is a metabolic state that occurs when your body starts using fat for energy instead of carbohydrates.

While the keto diet may help you lose weight in the short term, it is important to note that the diet is not sustainable long-term.

This is because the diet is very restrictive and can be difficult to maintain over time.

If you are looking to lose weight, it is best to focus on making sustainable lifestyle changes that you can maintain for the long term.

Some healthy lifestyle changes include eating a balanced diet, exercising regularly, and reducing stress levels.

 

Conclusion

So, what is the keto diet? In short, it’s a high-fat, low-carbohydrate diet that can help you lose weight and improve your health. It may seem like a fad diet, but there’s actually a lot of science behind it. Studies have shown that the keto diet can help you lose weight, reduce inflammation, and improve your mental health. If you’re interested in trying the keto diet for yourself, consult with your doctor first to make sure it’s right for you. And if you decide to give it a try, be sure to follow these tips for success. Thanks for reading.