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What is the keto diet (and will it actually help you lose weight)?

The keto diet explained in an easy-to-understand guide.

It seems like no matter where you turn, someone is talking about, blogging about, or ‘gramming about keto and its rapid effects on weight loss and its health benefits. In fact, keto was the number one searched diet term in 2018[1].

So what's all the hype about? Read on for a crash course on the basics of keto.

COMPARE: WW vs. the keto diet

 

What is the keto diet?
 

Keto is short for what is more formally known as the ketogenic diet; essentially an ultra low carb diet. The basics of the ketogenic diet are high fat, moderate protein and very few carbohydrates. The typical ratio is 70-80 per cent fat, about 10-20 per cent protein and about 5-10 per cent carbohydrates[2].

So, how are you able to eat so much fat and still lose weight? The initial weight loss is attributed mostly to water loss from the acute, dramatic reduction of carbs.  When you eliminate nearly an entire category of foods (in this case, carbs) you are also left with far fewer foods to eat and will therefore likely be eating less.

Second to consuming less, when you get most of your calories from fat, it forces your body into a state called ketosis, whereby your body derives its energy from ketones instead of glucose.

To understand ketosis, it’s helpful to know a bit about how your body uses energy from the foods you eat.

The cells in your body prefer to use glucose (sugars from the carbs you eat) as a source of energy[3]. When you dramatically reduce the number of carbs you consume and replace them with fats, your body goes into a state of ketosis. This means the liver begins producing ketone bodies from stored fats that will be used as a source of energy in the absence of glucose, thereby burning fat instead of carbs[4].

Whether you're eating a high or low carb diet, you're only going to lose weight when you consume fewer calories than your body burns.

 

Is keto new?

 

Actually, no. Despite all the recent buzz, keto is not new. This type of diet was first developed in the 1920s to treat epilepsy in children[5]. It is only more recently that this diet has gained popularity in the weight loss space.

 

Does keto help you lose weight?

 

Remember how we talked about the body preferring glucose over carbs as a source of energy? Well, the body stores a small amount of this glucose in the form of glycogen. When you start going keto, your body uses up what little stores of glycogen it has and sheds that with water[6]. Note that once you overconsume carbs, the effects are reversed.

CHECK OUT: A whole hub of science-backed weight loss tips

 

What do you eat on keto?

 

Fats, proteins and minimal carbs are what you need to eat to be successful on keto. Carbs will make up a significantly smaller portion of your diet on keto than on an average eating plan. On keto, you would have to eliminate most carbs, including obvious sources like bread and pasta, and less obvious sources, like fruits and veggies.

Here is a breakdown of some of the foods you’d eat on keto:

Fats: 70-80% Protein: 10-20% Carbs: 5-10%

Butter
Bacon
Avocado
Oils – coconut, olive etc.
Ghee
Cheese
Animal fats – duck fat, lard etc.
Pork rinds
Nuts
Seeds

Beef
Poultry
Pork
Lamb
Organ meats
High-fat dairy
Eggs
Deli meat
Fatty fish
Seafood

Leafy green vegetables (these are the most keto-approved veggies)
Broccoli
Asparagus
Mushrooms
Herbs
Berries and other low-sugar fruits

 

For a typical 2,000 calorie per day diet, this translates to about:

  • 165 grams of fat
  • 75 grams of protein
  • 20-30 grams of carbs[7]

 

Keto and carbs

 

In order for keto to work properly, a dramatic decrease in carbs is required. Carbs can be found in a wide variety of foods which you would need to eliminate from your diet, including pasta, bread, oatmeal, potatoes, fruits and veggies. There are some concerns that cutting some of these foods means missing out on the broader nutrient benefit that comes from these foods.

Take for example the salad below. It looks healthy, right? It’s got tonnes of broccoli, as well as mushrooms and seeds. It’s also got 35.5g of carbs per serving, which would exceed the amount you are allowed to eat on keto.

ketogenic dietWheatberry salad with avocado, watercress and black sesame seeds


 

Is keto safe?
 

Following the keto diet means increasing the amounts of fats in your diet. Keto does not differentiate between the quality of fats (saturated versus unsaturated) and only mandates you eat a lot of it.

There are 'good' fats and 'bad' (a.k.a. saturated) fats. Foods high in saturated fat come with known health risks including increased risk of heart disease[8].

DISCOVER: Heart healthy foods according to a WW nutritionist 

Keto does not align with the EatWell guide from the NHS which emphasises eating plenty of fruits, vegetables and high-fibre wholegrains like wholewheat pasta and brown rice. it also specifically calls out limiting the consumption of saturated fats which are not needed in our diet.

You can read the EatWell guide here.

The best eating plans are ones that you can stick with for the long term, include a wide variety of foods and don’t require you to eat from a list of ‘approved’ foods. Some people have found that keto works well for them, and others have found it can be hard to sustain.

If you have pre-existing liver or kidney conditions, heart disease or diabetes, you should seek the advice of a physician before undertaking any significant changes to your diet.

 

Everything's on the menu with WW Freestyle™

 

WW Freestyle is our most liveable programme yet. Nothing's off the menu, and that includes bread, pasta and dessert.

It's so flexible that you can still enjoy meals out at your favorite restaurants: check out our SmartPoints®-friendly Nando's menu and our guide to eating out at Wagamama

Eat what you like and still lose weight!

 

Ready to get going? Join the WW community today. 

 


Sources

[1] Google Trends
[2] Ketogenic Diet For Weight Loss, The Nutrition Source, Harvard School of Public Health 
[3] Ketogenic Diet: Is The Ultimate Low-Carb Diet Good For You? Harvard Health Publishing
[4] Should You Try The Keto Diet? Harvard Health Publishing 
[5] Ketogenic Diet Therapy For Epilepsy, The Epilepsy Center
[6] The Ketogenic Diet: Does It Live Up To The Hype? Precision Nutrition 
[7] see [4]
[8] Saturated Fat, The American Heart Association