What is the Keto diet, and does it actually work?
Described by some as the Holy Grail of weight loss diets, The Keto diet is said to have a range of benefits on the body, including considerable weight loss and heightened concentration. But with any diet, we want to know, does it really work?
What is the Keto diet?
In essence, the Keto diet is typically a high-fat, moderate-protein, low-carb and zero sugar diet. Keto friendly foods such as bacon, fish, cheese and eggs are in, whilst high sugar fruit, starchy veggies, juices and grains are out. When we say low carb, we mean as little as just 20g a day, which is extremely difficult to achieve. With almost 90% of your daily calorie intake coming from fat, this diet requires a lot of dedication and a whole lot of planning your meals ahead to achieve the best results.
The Keto diet isn’t designed for long term use, as eating that much fat, very little carbs and zero sugar isn’t sustainable in normal everyday life and in social situations. Following a keto meal plan is ideal for short term weight loss, with people who follow the diet losing upto 15 pounds over a 4 week period. However, before embarking on a diet that eliminates entire food groups you should consult with your GP first, especially if you have blood sugar issues or a history of heart disease.
What are the side effects of a Keto diet?
Whilst not everyone will experience the same side effects when following the diet, the most common side effects include :
· Fatigue
· Headaches
· Dizziness
· Sugar cravings
· Nausea
The “Keto flu” is a term often mentioned by people who have followed the diet, and can be one of the unfortunate side effects. As your body breaks through the carb cycle and enters ketosis, mental fogginess and tiredness are the main symptoms of Keto flu and can last anywhere from just a day to a few days.
What is Ketosis?
When your body uses fat as it’s main source of fuel, molecules called ketones build up in your body’s bloodstream. As you’re following a very low or no-carb diet, the low carbohydrate levels in your body cause blood sugar levels to drop (hence the dizziness being a side effect) and the body begins to break down fat to use as energy, instead of carbs.
It’s important to note that with any low-carb diet, it is expected you will lose several pounds of weight during the first few days. However this isn’t fat, but water weight, and when you return to eating normally i.e carbs, the water weight will return.
How do you know if your body is in ketosis?
You can check the level of ketones in your blood using a testing meter, you can also test the levels in your urine using litmus test paper. As not everyone has these things lying around the house usually (who does, really??), there are some easier ways to spot the signs that your body is in ketosis.
· Keto breath - when your body first starts to produce ketones it will make more than is initially needed, once it’s used up all it’s glucose reserves and starts to use ketones for energy, your breath will start to have a fruity or metallic smell to it.
· You’re more tired – as you’re restricted your carb intake dramatically, the quick loss of water weight, caused by the body producing less insulin and using up it’s glycogen stores, can make you dehydrated which in turn leads you to feeling more tired.
· Trouble sleeping – insomnia can be another sign your body is experiencing ketosis, as you may have shorter stages of REM whilst on the Keto diet, but these usually resume wihhin a couple of weeks.