What Is the Keto Diet and How Does It Promote Weight Loss?
The keto diet is a high-fat, low-carb eating plan that puts your body into a metabolic state called ketosis. When you severely cut back on carbs, your body uses fat for fuel instead of carbs. This results in weight loss and other benefits for some people.
On keto, you get 60-75% of your calories from fat, 15-30% from protein, and only 5-10% from carbs. To reach ketosis, you need to cut net carbs (total carbs minus fiber) to 20-50 grams per day. Some of the foods you can eat liberally include:
- Fatty meats like beef, chicken, and fatty fish
- Leafy greens and non-starchy veggies
- Nuts and seeds
- Full-fat dairy like cheese, butter, and heavy cream
In contrast, you need to avoid or limit:
- Grains like rice, wheat, and oats
- Starchy veggies like potatoes and corn
- Sugary foods and beverages
When you cut carbs to this extreme, your body goes into ketosis and starts burning fat for fuel. This metabolic state promotes weight loss in several ways:
- It reduces appetite and hunger hormones like ghrelin, so you feel less hungry.
- It may boost metabolism slightly, although this effect seems to diminish over time.
- You lose water weight as your body depletes glycogen stores. This can lead to rapid weight loss in the first week or two.
- You tend to eat more protein and fat, which are more satiating than carbs and sugar.
The keto diet works for weight loss, as long as you can stick to the rigid carb restrictions. The key is choosing a sustainable keto plan that fits your lifestyle. With the right approach, keto can help you achieve and maintain a healthy weight for life.
Science-Backed Benefits of Keto for Weight Loss
The keto diet has significant benefits for weight loss backed by scientific research.
Fat Burning
When you cut carbs, your body enters ketosis – a metabolic state where it burns fat for fuel instead of carbs. This causes your liver to produce ketones as an alternative source of energy for your body and brain. Burning fat for fuel has some big benefits:
•Increased fat burning. Your body taps into your fat stores for energy, which can lead to weight loss over time. Studies show keto can lead to greater fat loss compared to other diets.
•Reduced appetite. Ketosis may help suppress appetite hormones and increase satiety hormones, making you feel less hungry. This can make it easier to cut calories and lose excess pounds.
•Improved insulin sensitivity. Keto improves your body’s ability to use the insulin it produces, which can improve fat burning and make it easier to lose weight. Some research shows keto leads to greater improvements in insulin sensitivity compared to low-fat diets.
Health Benefits
In addition to weight loss, keto may provide other benefits:
•Better heart health. Keto can raise “good” HDL cholesterol, lower blood pressure, and reduce heart disease risk factors.
•Improved blood sugar control. By cutting carbs, keto helps stabilize blood sugar levels and may even reverse prediabetes or type 2 diabetes in some people.
•Reduced inflammation. Keto may help decrease inflammation in the body, which is linked to health issues like obesity and heart disease. Some studies show keto leads to lower inflammatory markers like C-reactive protein.
•Improved cognition. When your body adapts to burning fat for fuel, your brain can run on ketones. This provides an alternative energy source for your brain cells and may even boost brain function. Early research shows potential benefits for conditions like Alzheimer’s and Parkinson’s disease.
The science-backed benefits of keto for weight loss and health are impressive. By following a well-formulated keto diet, you can achieve and maintain a healthy weight, improve your metabolism, and reduce disease risk factors. The key is doing keto the right way and making sustainable long-term changes.
Potential Side Effects and How to Avoid Them
The keto diet can cause some temporary side effects in some people, especially when first starting the diet.
Fatigue and Dizziness
When you first cut carbs, your body needs time to adapt to using fat and ketones for fuel instead of glucose. This transition can lead to fatigue, dizziness, and irritability. Make sure to stay hydrated, get extra salt, and rest as needed. These symptoms are usually temporary, but if they persist, you may need to slightly increase your carb intake.
Digestive Issues
Reducing carb intake and increasing fat can trigger digestive problems like nausea, diarrhea, and constipation in some people. To avoid these issues:
- Start the diet gradually to give your body time to adjust.
- Focus on moderate portions of fat, especially at first.
- Choose easy-to-digest fats like olive oil, avocado oil, and coconut oil.
- Stay hydrated and get extra electrolytes from broths or supplements.
- Add probiotics and fiber to support gut health.
Bad Breath
When in ketosis, your body produces ketones, which can lead to a fruity-smelling breath. To freshen your breath:
- Drink plenty of water to stay hydrated
- Use sugar-free breath mints or gum
- Avoid sugary or starchy foods that can feed the bacteria in your mouth
The side effects of keto are often temporary and can be managed well with some simple strategies. Staying hydrated, getting enough electrolytes, starting slowly, and listening to your body will help you transition to ketosis as comfortably as possible. If side effects persist or are disruptive, you may need to adjust your carb and fat intake to a level that works for you. The most important thing is finding an approach that is sustainable and helpful for your goals.