Keto diets are dietary approaches to treat specific medical conditions, such as epilepsy and type 2 diabetes. More recently, however, keto diets are also used to lose weight.

Ketogenic Diet

Keto diets are characterised by a high fat and protein intake, and reducing carbohydrate consumption.  Although the ratio of macronutrients varies, the standard ketogenic diet consists of 80% fat and 15% protein. Carbohydrate intake is usually reduced to less than 50 grams a day so that the body can use fat as its primary energy source rather than glucose.

How Does the KETO Diet Work?

Usually, the cells in the body use glucose for energy, which is derived from digesting carbohydrates. However, reduced carbohydrate intake to less than 50g per day causes the body to deplete its glucose stores. Following three to four days of consuming all available glucose, the body enters a state of ketosis, during which it starts breaking down fat in the liver to produce ketones, or ketone bodies, as an alternative fuel source.

It is still controversial how the ketogenic diet promotes weight loss, but there have been a few reasons offered. Ketone bodies exert a direct appetite suppressant effect and satiating properties of fat and protein in the diet.

Obesity rates continue to rise despite decades of dietary recommendations promoting low-fat eating. With this in mind, clinicians and researchers are turning their attention to ketogenic diets, especially over the long term, because of their effectiveness and effects on health. 

The KETO Diet is Backed by Evidence

There is good evidence that patients on a ketogenic diet lose more weight than those following a traditional low-fat diet. According to one study, 119 overweight individuals placed on a low-carb ketogenic diet and given nutritional supplements over six months lost 12.9kg on average. In contrast, the low-fat group lost only 6.7kg.

Moreover, a meta-analysis of 13 randomised controlled trials found that people following a ketogenic diet experienced a more significant reduction in weight loss compared to those following a low-fat diet after one year.

5 Keto Diet Essentials

MCT oil – Made from coconut oil, MCTs are medium-chain fats that are rapidly digested and absorbed for fast energy production. MCTs coconut oil has been shown to reduce body weight and waist circumference.

BHB – Beta-hydroxybutyrate is one of the best sources of ketone bodies, increasing blood ketone levels, reducing the time needed to get into ketosis. By consuming foods on a keto diet, you may reach a ketogenic state more efficiently than preparing and consuming foods on a low-carb diet.

Avocado – A high-kilojoule, high-fat food, avocados contain about 85% fat. Despite this, avocados are mostly monounsaturated fats, which are heart-healthy fats that do not raise the level of blood cholesterol. They are also rich in fiber and nutrients.

Coconut – Both coconut oil and coconuts are healthy and high-fat foods. Coconut oil is a natural source of MCTs. MCTs promote weight loss by burning more energy and storing less fat. 

Collagen protein – Essential for muscle growth and recovery. Researchers found that collagen and resistance training increased fat-free mass and muscle strength in elderly men while lowering fat. 

Almost anyone can benefit from a ketogenic diet, but it is important to note that it might not be right for everyone. If you are considering a new diet, always consult with your doctor or healthcare practitioner. 

Check out some of our Keto friendly products to get you started: 

Before you Speak Keto Creamers

Ancient Minerals Keto Salt 

Naturally Sweet Erythritol (Great for baking!)