Are you following or thinking about starting a keto diet? Then you’re probably familiar with the term ketosis. Ketosis means your body uses fat as fuel. This can contribute to weight loss. Want to know more about what the ketogenic diet really is, how to enter ketosis, and how to tell if you’re actually in ketosis? And are you curious whether a keto diet really works? Keep reading – you’ll find out in this blog.
What is keto?
A ketogenic diet (often simply called "keto") is a strict form of a low-carb diet. On a keto diet, you eat a lot of fat, a moderate amount of protein, and very few carbohydrates. The idea is that your body switches to using fat as its primary fuel source (instead of carbohydrates, since you're hardly eating any). This is believed to help with weight loss.
Popular foods on a keto diet include:
- Avocados
- Eggs
- Cheese
- Meat and fish
- Oils, such as coconut oil
- Nuts and seeds
- Green vegetables
Note that many of these products – such as eggs, meat, fish, cheese, and avocados – have a high environmental impact. In addition, animal products often contain a lot of saturated fat.
What is ketosis?
Ketosis means that your body "switches" to a different fuel source. The carbohydrates in your body are depleted, so fat is used as the primary fuel. A common first sign that you're in ketosis is a change in the smell of your breath.
There is limited knowledge about the effects of ketosis on weight and health, especially in the long term. Only start a keto diet in collaboration with a registered dietitian. If you're under medical supervision, consult a doctor beforehand to ensure it’s safe for you to follow a ketogenic diet.
Can you lose weight with keto?
According to the Nutrition Center, you can lose weight with a ketogenic diet (and other diets), but only if you create a negative energy balance. This means you need to use more energy than you take in – by eating less and moving more. A keto diet can negatively affect your cholesterol levels, especially if you get most of your fats and proteins from animal sources. Some people are skeptical about keto. Another key factor in weight loss is consistency in maintaining a healthy lifestyle. A keto diet is quite strict and therefore difficult to learn and stick with long-term.
How do you know if you’re in ketosis?
Have you started a keto diet but aren't sure if you’re in ketosis yet? The first sign is often a noticeable change in your breath. You can also test your breath (or blood or urine) using a ketone test strip.
Then you’ll notice that your body is “switching over.” Some people feel energized and mentally clear, while others experience heart palpitations, digestive issues, hair loss, or other symptoms. Stop the keto diet if you begin to experience physical discomfort and consult a doctor if symptoms persist
Conclusion
The ketogenic diet is a strict version of low-carb eating. Your body then uses fat as its main energy source. Research is still being conducted on this diet. Like other diets, keto can contribute to a negative energy balance – which may support weight loss. However, many people find a keto diet harder to maintain than other weight loss diets. This can reduce the chance of achieving healthy and lasting weight loss.