What is the keto diet?
Emily Cater
WriterChances are, you might've heard of the ketogenic (keto) diet – a popular diet which encourages your body to burn fats rather than carbohydrates. It might seem new and all the rage right now, but it's actually been around since the 1920s. Read on to find out more about how it works and what you are, and aren't, allowed to eat ...
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If you're anything like us, as soon as the new year comes around, alongside your New Year's resolutions, you'll be thinking about ways you can become a healthier, better you for the year – and a new diet is often one of the first places we start.
After all, Christmas is always an indulgent time of year – and rightfully so!
The keto diet is incredibly popular, with almost 225,000 searches a month in the UK alone (according to Ahrefs). And over on our forum, plenty of Netmums users are trying it out, too.
So, if you're thinking of giving it a go in 2021, you'll want to get clued up on what type of diet it actually is, and what the benefits are.
What is the keto diet?
In short, the ketogenic diet (also known as the keto diet) is a low-carb, high-fat diet. It’s similar to the Atkins diet in that you massively cut down the amount of carbohydrates you eat to around just 50g or less a day.
It was first developed in the 1920s to help children with epilepsy, and is often recommended for people with diabetes, but the keto diet is also said to help with rapid weight loss.
It involves drastically reducing your carbohydrate intake and replacing it with healthy fats instead. This reduction in carbs puts your body into a metabolic state called ketosis, which is when the body is able to burn fat.
It’s a diet you organise yourself through your food choices, so there are no subscription costs.
How does the keto diet work?
The keto diet works by reducing the amount of carbohydrates you eat, putting your body into a metabolic state called ketosis.
Ketosis is the state your body enters when it doesn't have enough carbs for your cells to use for energy. That's when it starts making ketones, which are organic compounds that your body then uses in place of the missing carbs.
In effect, this means your body becomes very efficient at burning fat for energy, while also turning fat into ketones in the liver, which can supply energy for the brain.
Ketogenic diets are often recommended to those with diabetes, since they cause significant reductions in blood sugar and insulin levels.
What can I eat on the keto diet?
There are a few variations on the keto diet, but on the standard keto diet, most people's diets are comprised of the following:
- 70-75% fats
- 20% protein
- 5-10% carbohydrates
Remember, the keto diet is designed to be low-carb, not no carb. So how much carbohydrates can you eat in a day?
Well, it depends. Most people aim for around 50g per day, but if you want to maximise weight loss, you could get away with less – around 20g per day for maximum effect.
If you want to eat more carbs, but still want to lose a bit of weight, you could aim for staying under 100g of carbs per day.
Foods you can eat include:
Avocados, eggs, meat, oily/fatty fish, cheese, leafy greens, cream, nuts and seeds.
Don't forget to check out our delicious keto pancake recipe, either!
What can't I eat on the keto diet?
Of course, as with any diet, there are a few foods you can't eat, as the diet won't be anywhere near as effective otherwise.
Foods you should limit or avoid include:
Bread, pasta, rice, pulses, beans, sugary foods, root vegetables like potatoes and carrots, alcohol, and most fruit.
A lot of our low calorie recipes are great for the keto diet – just swap out any carbs or fruit/sweet based foods with leafy greens or a healthy fat.
The best things to drink on the keto diet
Your healthiest options are water – still or sparkling – herbal teas, hot water with lemon, or tea or coffee with a dash of cream or milk (no sugar).
Steer clear of fruit juices, alcohol, and energy drinks, and only drink milk in small amounts since it has some sugar in it.
A typical daily meal plan on the keto diet
Breakfast: An egg, tomato and spinach omelette
Lunch: Chicken and avocado salad with feta cheese and olives
Snack: A handful of nuts
Dinner: Grilled salmon with a herb butter and broccoli and asparagus spears, followed by a small handful of berries in cream
There are plenty of variations you can do though, like switching out fish for meat, butter for cheese, and experimenting with different keto-friendly herbs, oils and sauces.
What are the benefits of the keto diet?
Despite some controversies, over time the keto diet has been proven to be effective in weight loss for many, with a number of health benefits reported, including:
- Reduction in appetite – when switching to proteins and fats instead of carbs.
- Fewer triglycerides in your bloodstream (triglycerides are fat molecules that circulate in your bloodstream, which largely come from carb consumption – especially the simple sugar fructose).
- Reduced blood sugar and insulin levels – which is why it's sometimes recommended to those with diabetes.
- Boosts your metabolism.
- Some studies suggest that the ketones generated during the keto diet provide neuroprotective benefits, which means they can strengthen and protect the brain and nerve cells.
- Once over any 'keto flu' you may experience, heightened levels of energy.
What are the risks?
According to the NHS, if you cut out certain carbohydrates, it may be difficult to get enough fibre in your diet, which is important for long-term health.
Healthy sources of carbohydrates, like vegetables, fruit and legumes, are a key source of nutrients – including the necessary calcium, iron and B vitamins. So you'll need to make sure you're still maintaining balance in the foods you eat.
Replacing carbohydrates with more fats and higher fat sources of protein could increase your intake of saturated fat, which can raise the amount of cholesterol in your blood – a known risk factor for heart disease. For this reason, it's important you choose the right fats to eat on the keto diet.
It's important to bear in mind that at the moment, studies on the long-term benefits of the ketogenic diet are lacking.
It's unclear whether doing the diet for longer periods of time is actually beneficial. And due to its restrictive nature, it may not be a sustainable option for everyone.
The NHS recommends that the healthiest way to lose weight is to eat a balanced diet, and aim to lose weight gradually – about 0.5kg to 1kg (1lb to 2lb) per week.
According to a study by NCBI, those following the keto diet should try it for at least two to three weeks, but to a maximum of 6-12 months. And the transition back to a normal diet should be gradual.
As with any major lifestyle change, it's a good idea to talk to your GP before starting the keto diet.
Are there any side-effects from the keto diet?
Although safe for most healthy people, there may be some initial side-effects while your body adapts to the keto diet and ketosis. Ketosis doesn't usually begin until days 4-5, as your body first has to use up its existing glucose stores.
If you have any existing health conditions, or any concerns, do talk to your GP before embarking on the diet.
Most people on the keto diet experience its effects in the first 7-10 days, and there's some anecdotal evidence of effects often referred to as ketone flu or keto flu. Most who experience this though, say it only lasts a few days.
Reported keto flu symptoms include diarrhoea, constipation, and vomiting, along with needing to urinate more frequently, low energy, and struggling to sleep.
Less common side effects from the diet in its early stages, may include:
- poor mental function
- increased hunger and thirst
- nausea
- digestive issues
You may also be more tired than usual in the first few days of following the diet. This is because you have less carbohydrates giving you a quick energy release.
It may help to ease your body into the transition slowly, by gradually decreasing the amount of carbs you have, instead of going the whole hog and eliminating most of them at once.
If you're still struggling with nausea and stomach issues as part of the keto flu, side-effects may be eased by drinking plenty of water and taking electrolytes – like dehydration sachets – which will replace any lost salts.
How much weight will I lose on the keto diet?
Everyone is different, so it will really depend on how much you weigh to begin with, how often you work out, whether you are male or female and so on and so forth.
Typically, on the keto diet you may well end up reducing your daily calorie intake by around 500 calories anyway, because healthy fats and lean proteins make you feel fuller sooner, and for longer.
It also takes more energy to process and burn fat and protein than carbs, so you'll be burning more calories than you did before too. Over time, this should lead to weight loss.
The average amount those on the diet tend to lose is around two pounds a week, sometimes more, sometimes less. You'll need to keep your calorific intake at a reasonable level though, and continue to exercise to see the benefits.
Can I do the keto diet if I'm pregnant or trying to conceive?
If you're trying to conceive, the keto diet may be recommended if you need to lose weight, as it's important to be a healthy weight when trying to get pregnant.
It is not safe, however, to go on the keto diet, or any other restrictive diet, when pregnant.
According to the National Institute for Health and Care Excellence (NICE), going on a specific weight loss programme during pregnancy isn’t recommended as it could harm your unborn baby.
Cutting out any food groups while you're pregnant could mean your baby misses out on key nutrients while they're growing and developing in the womb.
The same goes if you've had your baby and are breastfeeding. You'll need all the nutrients and energy possible to feed your baby, so it isn't the right time to do the keto diet.
Eating a balanced and nutrient-rich diet is recommended during pregnancy in order to give your baby everything they need.
Top tips for following the keto diet
- Start by familiarising yourself with the variety of foods you can have on the diet, and spend some time thinking up different ways you can eat them for breakfast, lunch and dinner.
- Stock up on healthy, keto-friendly snacks you can have, like nuts, hard-boiled eggs, avocado, and beef jerky.
- Plan your meals in advance as it may help you to stick to the diet and will also help you save time during the week.
- There are loads of websites, food blogs, apps, and cookbooks out there that offer keto-friendly recipes and meal ideas that you can use to help with meal planning. Why not take a look at some of our healthy recipes and adapt them to be keto-friendly?
- Consider batch cooking healthy keto meals over the weekend and then freezing them – it's a lifesaver during the week when you’re running around after the kids and short on time.
- If you're heading to social gatherings or visiting family and friends, you might want to consider bringing your own food, which can help you to not give into cravings or derail from your meal plan.
- Why not do the keto diet with your partner for added support? By motivating each other you'll be more encouraged to continue with the diet.
Where can I find keto diet recipes?
There are over 271 million results on Google for keto diet recipes, so you won’t be short of inspiration!
You could also look to some of our healthy and low-calorie recipes for ideas, and adapt them to be keto-friendly by removing or swapping out any carbohydrates.
Or, head over to our Coffeehouse forum to swap food tips with other parents.
Keeping a food diary or using a diet planner can help keep you focussed. We like this planner that comes with a calorie counter, mood tracker, plus stickers to help you track your progress. See more details here at Amazon.
Using a plate with portion sizes can help you eat more balanced meals – we like this attractive ceramic one that also comes with lots of healthy eating advice. See more details here at Etsy.
Have you tried the keto diet? Or are there other diets that get your vote? Let us know over on our forum:
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