Does the Keto diet work?
Dear Donovan,
I am trying out the Keto diet to lose weight. Does it work? Any suggestions?
The Ketogenic (Keto) diet is now becoming the darling of diet communities all around the world. This might be due partly to its celebrity advocates such as Halle Berry and Kim Kardashian. Basically, the Keto diet is a low carb diet that has moderate amounts of protein, but high amounts of fat, for example, cheese and avocado (pear). This diet differs from other low carb diets like Atkins in that the suggested fat level is high. In a nutshell, most of the carbohydrate is removed from the Keto diet.
It is thought that restricting carbohydrates will cause the body to burn more stored fat. This process is called ketosis. Burning more stored fat will cause you to lose weight.
The organs can use fat as an energy source in the absence of carbohydrates. The brain is an exception to this. In the absence of carbohydrates the body will burn fat and produce ketone bodies. Studies have shown that in the absence of carbohydrates the brain can use ketone bodies as a source of energy.
The Keto diet suggests that above 60 to 80 per cent of each meal should be fat and protein and should be about one gram per kilogramme of body weight. Studies have shown that the diet works best when the carbohydrate intake is about 20 grams per day. In addition, on this diet ketosis (fat burning) normally takes place after about two days.
On this diet there is no need to count calories. However, note should still be taken of the intake of carbohydrates, proteins and fats.
Looking at the diet, with its high fat, low carbohydrate, low fruit content, it would be fair to think that it would be bad for the blood vessels, the heart and the immune system. Certainly, the bad cholesterol should go up with such a high fat diet. However, studies have shown that the Keto diet is actually able to reduce good cholesterol. In addition, this diet has also been shown to help diabetics maintain their blood sugar levels.
In addition, by restricting the sugar intake, this diet might be helpful in the fight against cancer. Cancer cells have been known to consume a lot of sugar. The burning of fat (ketosis) has a significant effect on reducing hunger. This is definitely helpful when you are on a weight loss programme.
Overall, the Keto diet has been shown to be very helpful in weight loss. Studies have also shown that the Keto diet is not harmful over a long period of time and in general may even improve health.
On any diet, once you have restricted your carbohydrates the body will be forced to use up some of the reserved fat. However, I still think you could have small amounts of fruits, vegetables and vegetable juices in your diet. At the same time you don’t want the sugar levels to be too low. The fruits and vegetables will also help to provide vitamins and minerals to boost the immune system.
I would also suggest that you pay attention to your intake of fat. It is better to have more polysaturated than monosaturated fats. In addition, restricting the saturated fats such as the fats from avocado, coconut and ackee are generally good. You need to make sure that your liver is healthy to deal with the extra fat.
It would also be good to get in some exercise. This would further help you to cut your calories and it is also not a bad idea to be monitored by a professional.
Good luck!
We will answer your weight-related questions
Are you struggling to lose weight, or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, 39 Lady Musgrave Road. Call him at 876-286-1363. E-mail questions to allwoman@jamaicaobserver.com .
