‘Keto’ (ketogenic) diets are currently all the rage, and they seem to work well for some people. So what exactly are ‘keto’ diets and should you try one?
Well, ketosis is the state your body enters where it burns fat for energy instead of burning carbohydrates.
The state is achieved when you are eating between 20g-50g of carbohydrates per day. The carbs you do eat must be from high fibre, high quality carb sources. The rest of your diet is mostly fats and a little bit of protein.
The Paleo, South Beach, and Atkins diets are all low carb, high protein, but the ratios in a keto diet are much more heavily weighted towards fats instead of proteins.
A keto diet requires the dieter to source 90% of their calories from fats.
On a 2 000 calorie diet, the plan would include (ratio could differ depending on the dieter’s specific needs):
- 165g fat
- 40g carbs
- 75g protein
So here are some of the advantages and disadvantages of doing a ‘keto’ diet. See if you think it’d suit you:
1. You may lose more weight (initially)
Ketogenic diets tend to show better weight-loss results in the first three to six months than other (higher carb) diets do, because your body is using more fuel to turn fat into energy than it would be to turn carbohydrate into energy.
You also may eat less on a ‘keto’ plan due to the higher intake of protein and fats (which make you feel fuller for longer). This makes weight easier to lose due to negative calorie balance.