Keto Diets and Weight Loss

The keto diets are comparatively new, but they are gaining more and more popularity every day. Lately, they are being one of the most discussed topics among the people who are trying to improve their health condition. Even thou there have been a lot of debates concerning the keto diets, there still are two contrary opinions.

  1. Most people believe that a keto diet could bring a lot of benefits. Some of them are: weight loss, better blood flow, reducing the need of insulin for diabetics, etc.
  2. On the other hand, some people believe that using a keto diet, might be harmful and it would negatively affect your body and organism. They say that there is a risk of getting heart system problems, heart diseases, high and/or unhealthy cholesterol, and others.

A lot of people – mostly who are suffering from weight obesity or diabetes – think of starting a keto diet, but wonder how it will affect their body and health condition. Are there any good benefits, and if yes, what would be the eventual price? Is starting a keto diet safe, or it is harmful? Is it too restrictive or not?

Well, let’s take a closer look and find out…

WARNING! Before you go any further make sure you read the following disclaimer: Starting a diet on your own may be dangerous! One thing that you should ALWAYS DO when it comes to starting a new diet, is to CONSULT with your doctor prior that! Get a dietitian to construct you a diet, specifically made for you and your body needs!


Definition of the Keto Diets & Eliminating the Concerns

A picture of a boiled egg and low-carb vegetables as a meal.

The keto (coming from ketogenic) diets could be linked to the low-carb diets. They are low in carbohydrates and high in fats diets, that put your body in a metabolic state of ketosis.

A State of Ketosis

When your body is in a metabolic state of ketosis, it will no longer use the carbohydrates as the main source of energy, but will use the fat instead. What will happen then is that you will be burning fat, like never before, due to the fact that your body will be using it as a main source of energy.

Producing Ketones

The level of the blood sugar (the glucose) will drastically drop down, and this will lead to the production of another element that will replace it – the ketones. The ketones are very essential for the body and – most of all – for the brain’s work, when you are in a state of ketosis.

As we know, the main source of fuel for the brain is the glucose that is coming from carbohydrates, and since it is cut out, the brain needs another energy supplier. It basically tells the body: “Hey, I need some fuel over here… Please, get me some!”. And so the body transforms some of the fat into ketones and deliver them to the brain, so it can be able to work properly.

Do the Keto Diets Increase the Cholesterol Level

So far we got the brain covered and it is all well, but what about the heart and the heart system?

It used to be a well known fact, from decades ago, that fats will drastically increase the cholesterol level, which will cause troubles to the heart and make it sick. And this will lead to heart attacks and other problems.

This is partly true. A high and unhealthy cholesterol may cause serious heart problems and diseases. On the other hand, in the last several years there have been made a lot of scientific researches and studies. The conclusion was that even thou fats may harm your heart and common health, the natural fats will actually benefit you and help you maintain a good and healthy cholesterol profile.

Picture showing green heart rate/pulse with а "PERFECT" print label.

What are the benefits and which are the natural fats – a little bit further.

Does a Keto Diet Work for Weight Loss

Woman's belly and her old pair of jeans that are now too big for her, after she managed to lose weight.

Starting a keto diet WILL HELP YOU lose weight. In fact, it is one of the best ways to burn fat and reduce the unwanted pounds.

Studies show that people who are on a low-carb diet lose weight faster than the people who are on a low-fat one. What is more interesting is that they even tend to reduce a bigger amount of weight as well. Which makes the low-carb diets more efficient.

If you cut down the carbohydrates, you may lose 2 times more weight than you would, if you were on a low-fat diet. And you do not have to worry about counting every single calorie or staying hungry.

There are a lot of food restrictions and that leads to calorie deficit, which is what we are all striving to achieve, when we want to lose weight. But giving up some foods doesn’t mean that you will have to stay hungry. Quite the opposite. The keto diets are appetite friendly, which means that you will feel filled up and your hunger will be satisfied everytime.

Putting your organism in a metabolic state of ketosis and turning the fat into the main energy supplier, will cause your body to burn more fat in a daily basis. You can be exercising, doing some activities, working, staying at home, or anything, and you will still be burning some fat.

The irony is that on a keto diet you will burn MORE fat – and faster – than you will on a low-fat diet? Isn’t that great?!

Do you want to find out more about the connection between the keto diets and the weigh loss process? Then simply click here

What Are the Benefits of the Keto Diets

A well balanced ketogenic diet will bring a lot of healthy benefits. Take a look at the most important ones:

  • Weight Loss

As you already know, a well designed ketogenic diet will assist you with the process of burning the unwanted fat.

The weight loss itself is a huge benefit, but it has some big pluses on it’s own as well. You will not have to worry about the health problems that the obesity causes. Your looks will be amazing. (Get ready to spend some money on new clothes, thou… Clothes that will fit your new body) You will feel great about that and motivated, because of the successful result. The self-doubt will no longer be within you, instead you will be proud with yourself. You will feel empowered, like you finally have full control of your life.

  • Lowers the Amount of Blood Sugar

Bloods stream with "HELPS THE BLOOD" text

The ketogenic diets are one of the most preferable diets from people who are suffering from diabetes.

Because of the low consumption of carbohydrates, the level of the blood sugar drops down automatically. This leads to a reduced need of insulin and other blood sugar lowering medications. Studies show that diabetics who have been on a keto diet for about 4 months, have lowered their insulin doses with up to 50 percents.

Some people say that the diet has been going so well for them, that they had to fully stop using insulin. But, at this point this is unconfirmed and we don’t know for sure, if this is true or not.

  • Reduces the Blood Pressure

The keto diets help the organism to maintain an easy going and good blood flow. A good blood flow is essential for a healthy life, as the blood brings all the needed substances to the cells, the organs and the muscles.

When the blood flow is troubled and it gets high pressured, there could be some serious consequences in the future. Your heart may get sick. You can get a stroke on the brain. Your kidneys may fail, other organs could stop working properly as well, and etc.

  • Good Cholesterol

Limiting the intake of the carbohydrates and increasing the consumption of natural fats will help the people who need to deal with an unhealthy cholesterol.

Maintaining a healthy cholesterol profile will decrease the chances of getting heart attacks and other problems.

  • Others

There are some other interesting believes about the effects of the keto diets, but there are not many scientific evidences, as to this point, if they are true at all, or just partly true…

Some specialists believe that a keto diet is capable of slowing down the process of tumor growing on people with cancer.

A keto diet could also help people with mental disorders, experts say. For example, it can reduce the symptoms of Alzheimer’s and slow it’s future progression. It can also make the symptoms of a Parkinson’s disease easier. Children with epilepsy drastically reduce the amount of seizures they are getting.

What Are the Best Foods for a Keto Diet

On a ketogenic diet you will have to give up a lot of foods. But don’t let that stop you to from starting one. If made and followed properly, the keto diets include a lot of nutritious and organic food choices. So don’t worry that you will have to stay hungry or eat only distasteful foods. Actually… it will be quite the opposite.

Being on a keto diet is one of the best ways to maintain and/or improve your health. The main focus lies on consuming very low-carb foods, natural fats and high in protein foods. Here is a list of examples:

What can you eat on a ketogenic diet

  • Low-carb Vegetables

Such vegetables are: tomatoes, peppers, onion, broccoli, lettuce, spinach, cucumbers, mushrooms, zucchini, cauliflower, and etc.

Consuming more vegetables regularly is a “must to do” either on a diet, or not. They are tasteful (well… most of them), they are perfect for side dishes, and they deliver a lot of beneficial nutrients. But just because the vegetables are healthy, does not mean that all of them are good for a specific diet.

In our case, the starchy vegetables are a bad choice for a keto diet, due to the fact that they contain more carbohydrates. Even a single serving of starchy vegetables may get you off the track for the day. Starchy vegetables are: potatoes, corn, peas, lentils, and others.

  • Fish

Fish meats and other seafood are one of the most recommended foods by dietitians and doctors. They contain a lot of valuable for the organism vitamins and improve one’s health, if consumed regularly.

Fishes that are low in carbohydrates and high in (natural) fats and protein are a perfect match for a ketogenic diet. Examples are: tuna, lobster, herring, catfish, cod, and etc.

  • Cheese

I won you here, didn’t I?

The cheese, doesn’t matter which kind or type, is low in carbohydrates and high in fat. It contains plenty of nutrients, like vitamins and minerals. Adding cheese to your meals is a great way to make your diet more nutritious and delightful. Here are some good options: parmesan, feta cheese, cheddar, mozzarella, chunk, Swiss, gouda, and etc.

Cheesus, I got hungry…

  • Lean Meat

Consuming meat products, that are not so high in carbs but are rich on protein, is a great fit to a keto diet. They are delicious, contain a lot of vitamins, along with the protein, and satisfy the hunger easily.

Lean meat products: white chicken meat, beef, lamb, pork, turkey, and others.

  • Eggs

The eggs are one of the purest sources of protein that a food may deliver. The yolk contains all the carbohydrates that you need to be careful for. If you remove it, you can have as much eggs, as you wish. Consume them boiled or fried, but do not add cooking oils.

  • Natural Fats

You can burn the fat that your body is storing, and consume as much of a natural fats, as you want. That’s the whole point of the diet.

You can consume natural fats, and such are: butter (differentiate butter from margarine), coconut oil, fish oil, olive oil, and etc. These fats contain vitamins and minerals and actually benefit the heart system, by reducing the chances of getting heart diseases.

  • Seeds and Nuts

They are a great fit for the ketogenic diets as well, because are high in fat and low in carbohydrates.

Consuming more seeds and nuts will bring you only benefits. They are healthy and contain a lot of fibers (fibers don’t count to the total amount of carbs, even thou they are found in carbohydrates), which positively affects your body and your brain work.

Some sorts of seeds are considered as one of the healthiest foods in the WORLD. Let me give you a few examples: chia seeds, sesame seeds, flax seeds. Those are made of fibers, vitamins, minerals, protein and antioxidants.

Some sort of nuts are a great addition for the diet too. Almonds, pecans, walnuts, cashews, pistachios, and others.

  • Low-carb Fruits

The same story as with the vegetables, some sorts of fruits contain a lot of carbohydrates. And even thou they are healthy, it’s not recommended having them when on a low-carb or a ketogenic diet.

The fruits you can eat are: apples, berries, watermelon, kiwi, grapes, passion fruits, and others. 

Who the Keto Diets Are (Not) For

Yes or No picture

Every body is different. Every organism is unique and requires different amount of different nutrients, for it to maintain the common health. This is why a diet may work for some, but do harm to others. If you want to avoid potential negative consequences, consult with a specialist first.

The Ketogenic Diets Are Good For…

Overall, the keto diets are perfect for people with:

  • People who suffer from weight obesity.
  • People who have high blood sugar problems or/and high blood pressure.
  • The keto diets are one of the best choices for diabetics.
  • People with unstable and unhealthy cholesterol will also gain some benefits from starting a keto diet.
  • People at risk of having a metabolic syndrome.

As you already know, the keto diets are capable of doing wonders and providing great results in shorter time. They are good for most of the people, but not for everybody. It’s important to know the categories of people, that a keto diet would NOT be suitable for, because you may be in one of them.

The Ketogenic Diets Are NOT Good For…

The health condition of some people might not allow them to cut down the carbohydrates to the level that a keto diet requires. Such people are:

  • People who are taking specific medications – They should not only consult with a dietitian, but with a doctor as well.
  • Pregnant women – The unborn babies need to be fed with carbohydrates, so they can grow healthy.
  • Mothers of babies – Those women who are still breastfeeding.
  • Athletes who actually want to GAIN weight.
  • People who dislike the idea of limiting the carbs that much.

If your health condition doesn’t allow you to start out a keto diet, or you just don’t like it and don’t want to give up the carbs, consider starting another type of a diet, or check ⇒ how you can eat carbs and still lose weight.

Keep In Mind the “Keto Flu”

If you decide to start a keto diet, you should know that there is a small possibility of getting some symptoms, that are also known as a “keto flu”.

The symptoms of the keto flu are: low energy, bad mood, sleeping problems, hunger, and etc. They are getting caused from cutting down the carbohydrates, which the body has been using as a main source of energy.

But, don’t let that make you give up. As said, the possibility of getting a keto flu is small. And if the symptoms occur anyway, they will only last at the beginning, a week or two, until your organism adapts to the new metabolic state of ketosis.

How to Start a Keto Diet – Tips to Follow

When you finally come to the point of deciding to start a diet, a question pops up in your head: “”How do I start a keto diet?” And so, I decided to give you some tips:

  1. Eat a lot of fats. Consuming natural fats is essential for a keto diet.
  2. Eat only when you are hungry. Do not let the hunger to get you off the track. Always have something prepared, or a snack with yourself when you are out, in case you get hungry.
  3. Be very, very careful with the carbohydrates – up to about 30 grams are allowed per week.   Just joking… per day, of course.
  4. Don’t turn the protein from a friend to an enemy. It is good for muscle work and keeping the muscle mass. But consuming more than the needed amount of protein can harm the kidneys. And besides, excess protein turns into glucose. To calculate the amount of protein you need for a single day simply use this formula: For every two pounds of your body weight have 1 gram of protein.
  5. Increase the amount of time you spend exercising.
  6. Drink more water. It keeps your organism clean and hydrated. Satisfies the hunger easier, burns more calories by making your metabolism faster.
  7. Get a specialist to make you the diet. Don’t bother yourself with spending time for creating one that at the end may not be suitable for your body needs.
  8. Before starting the diet itself, for a week or two slowly but progressively decrease the amount of carbohydrates that you consume every day. That way your body will adapt to the changes way easier.
  9. Get in touch with people who are or have been on a keto diet. Exchange valuable knowledge, experiences, tips and mistakes to avoid. The best way to do so is through social media platforms.
  10. Be consistent. Don’t give up, and remember that the beginning is always the hardest part.

Summary

BURN FAT

The ketogenic diets are one of the diets that specialists debate the most and can’t get to unanimous agreement. Yet, their popularity is growing faster than any other diet out there.

It is proven that a keto diet may do wonders and benefit a lot of people with specific health issues, such as: weight obesity, unstable cholesterol, bad blood profile, diabetes, and others. Unlikely some people believe, it doesn’t have serious negative consequences over people’s health. If you get the diet created by an expert, and you follow it correctly, there will not be any complications.

To get the diet actually working you have to put your organism in a state of ketosis first. Which means to change the body’s main source of energy from carbohydrates to fat. To do so, you have to cut down the carbs to 40-50 grams per day, and increase the amount of fats and protein that you consume.

Just because you have to cut down the carbohydrates, doesn’t mean that you have to starve. It is actually the other way around. Eat whenever you are hungry, but follow the list of foods that are allowed. It includes a lot of delicious and nutritious options.

Surround yourself with like-minded people, follow our tips and your doctor’s and dietitian’s directions, and you will see results in no time.

If you think all this is too restrictive for you, and you don’t see yourself doing it, check out this article. There you will find out how to lose weight, but keep the carbs in the menu.


I hope you enjoyed this article, covering the basics about the keto diets – how they work and affect one’s body and organism.

If you did, share it to other people that might needed it as well. That way YOU will help them improve their health condition. And you will help me achieve my personal goal as well – to reach out to as many people, as I can, and help them out, if they need and want me to.

In the comment section below you can leave your opinion, share and experience, or ask a question. Do not hesitate to do so. I would love to hear from you!

Contact me at teodor@project-loseweight.com, or visit our contact page.

Thank you for stopping by,

Teodor M.

Founder of Project – Lose Weight.

24 Responses to “Keto Diets and Weight Loss

  • Omg Teodor, you had answered my question. This is so awesome!

    Although you have great information and tips on how to proceed with the keto diet I still need to consult with my primary care physician.

    I wanted to know if I could start the keto diet even though I have elevated cholesterol. And you answered that in your post.

    I was thinking that maybe I can’t because the keto diet is a fat diet and it might raise my cholesterol higher.

    Thank you so much for the information.

    Kelyee

    • Hi, Kelyee,

      I’m glad to hear that I helped you out with your question. Let me know, if you have any other concerns.

      Good luck with your keto journey,
      Teo

  • The rage on keto dieting is so rampant that most people looking to loose some weight want to get into the action. I always thought it is actually a good and healthy way to loose weight but just like everything else it might seem that it is not for everyone which is why you might see some people actually against its use. I personally understand that which is why it is always a good idea to consult your doctor first before starting this type of diet.

    • Hey there, J,

      Not every diet is suitable for every organism. And that is totally OK. As long as you are working on being more healthy, it doesn’t really matter what kind of diet you are using.

      Have a good one,
      Teodor

  • Thanks very much for this interesting article about Keto diets and weight loss. I am new to this one. Low carb and high fats,amazing. The only thing in a Keto diet that I would really miss are potatoes. Must be a minor thing and can be overcome seeing what I can still eat. What is the position of alcohol here such as beer and wine? And I guess that bananas and white rice are also out of the question? However, a definite boon is that I can still eat cheese.

    • Hello, Jerry,

      It is nice to see you in here.

      Yes – you can consume some alcohol from time to time. Light beer and wines are low in carbohydrates which is fine. The main reason why people get beer belly are the snacks that come with the beer itself.

      I love bananas, but unfortunately they are not suitable for a very low-carb diets, such as the keto diets, as they are rich in carbs. The same goes for the white rice as well.

      Hope I helped,
      Teodor

  • That should mean then that I am one of the people who keto duet is helping and I can say proudly that my lifestyle and health has changed generally since I have gotten into keto diet. It us a great duet plan and definitely worth giving a trial. Though it is true that it is generating a lot of controversies, but then, i believe it has helped me with weight loss. Also, thanks for sharing some other information’s I didn’t know about keto before and surely, I would try to incorporate them more into my daily routines. Thumbs up for this post

    • Thank you, Shelley, for your support.

      I am glad to hear that you managed to get on the right track with a ketogenic diet. Let’s hope more and more people will do the same.

      Have a great day,
      Teodor

  • Amazingly this post have covered alot, as I read questions we’re popping up and along the line I got answers to them. Keto diet appeals to me to be a really nice form of diet anyone would love to try but I’ll love to ask, there are some people whose body system store fat alot more than normal, would you suggest they go on a keto diet? You suggested fish as a good part of the diet, are all animal fat accepted to be consumed in the keto diet?

    • Hi, Chloe, great questions!

      Once you get in a state of ketosis, your body basically turns into a fat-burning machine, which means it is totally okay for those people. Just because you amplify on eating more fats, doesn’t mean you are not going to burn it. That is the whole point of the keto diets.

      Regarding the fish and the animal meats, some kinds of meats contain a larger amount of carbs than others. But as long as the fats are unsaturated, it is fine.

      See you soon,
      Teo

  • This is really nice and informative, I’ve read quite a bit on Keto diet and I can say its really effective as I also engage it myself too. The low carb diet is really nice, you use the fat as the main energy of the body and this way, you burn the fat because of the use. Keto diet is known for its benefits like weight loss, drastic reduction in blood sugar, boold pressure reduction and lots more. Keto diet should be recommended to people who really need to burn fat and reduce in weight. I’ve tested it and I can say its really effective. Thanks for sharing this post, its really helpful.

    • Hi Jones,

      Thank you for the comment. It’s nice to hear you have had a positive experience with the keto diets.

      Best regards,
      Teodor

  • Russ Green
    2 months ago

    I have heard about the keto diet before but I thought it was just another one of those fad diets so I didn’t really know all that much about it, but that was before I came here to your website and read this post, you really have explained everything about this diet and I must admit I really do like the look of it now, I am over weight and I have tried lots of different ways to get some weight off, non of which have been very successful, however I will now be giving this diet a try, thank you for sharing.

    • Hey, Russ.

      It is never too late. I believe this time you will achieve the desirable goal. Just stick to the diet and exercise regularly.

      If you have any concerns, get in touch with me,
      Teodor

  • Keto diet is a great diet plan and I’m kind of surprised to rrwad that some are of the opinion that it is dangerous to our health. It is actually more benefitting than any disadvantages it could ever have. Keto is great for weight loss because it reduces to the minimum the amount of carbs consumption and as such, more calories are burnt. It also helps us to stay healthy and hale. To me, I see no problems with keto and also, I am on the diet and things have been panning out well especially for my weight loss. Great post

    • Hello, Shelley,

      Success comments are always putting a smile on my face and make me feel good. Keep on the good work.

      Thanks for sharing your experience,
      Teodor

  • Hello there, thanks for sharing this wonderful post. I have been on no diet for about 5 months now and looking back to how I was and now, i have added quite a lot of weight. My wife had suggested keto diet for me but I needed to read more about it and that’s why i’m here. Being a beginner, how would you suggest I start a keto diet? Is there a guide to it? Also can i take alcohol when on a keto diet?

    • Hello, Dane.

      The start up guide is actually pretty easy. Firstly, just cut down the carbs and focus on consuming more fats and protein. Pay attention to your body and how it feels. If you feel good, get in touch with a specialist to create a specific diet for you, and then just follow it.

      Simple as that! Good luck!

      All the best to you and your wife,
      Teodor

  • Hi Teodor! Burning fat has always been the main goal in weight loss. But how we archieve this has also been a concern for me. I like the perspective you present on this post, being really balanced and explaining what both sides say.

    Thank you for explaining that Keto diet is not for everyone. But I have arrived to the conclusion that it could be beneficial for me.

  • Hi Teodor,

    I was always curious about the keto diet which my daughter was on for a while. You have highlighted multiple benefits of staying on a keto.

    I have lost my weight from 183 lbs to 147lbs naturally without any diet plan. It took me ~2.5 years to accomplish this.

    The key I believe was severe Vitamin-D deficiency I was suffering from (4 nanograms/ ml). My doctor prescribed Vitamin-D. I used to eat a lot of carbohydrate like white rice, starchy vegetables like potatoes and I was vegetarian. 

    I had 

    – to switch to salmon, 

    – no dairy products except curd cheese

    – cow milk was switched to almond milk (unsweetened 30 calorie drink)

    – My snacks were carrots, peanut butter or almond butter (only 2 spoons of nut butter, more adds weight). pumpkin seeds

    – Two to 3 cups of green tea to curb your appetite

    Eat 75 g of salmon twice in a week)

    – Brown rice cooked and the amount was reduced to one fist

    My no breakfast diet was completely changed to full breakfast with whole grain and fruits (blueberries, a small apple or guava

    -My lunch had carb, protein and plenty of veggies to fill my stomach.

    -Eating small meals 3 main meals and two healthy snacks kept me in good shape.

    This is not quite a keto but close enough. I am a rice person and can not sleep well without some rice.

    My heart is healthy, cholesterol level is good.

    • Hey, Anu,

      Seems like you are on the right direction and achieving your goals. The keto diets are just one of the ways to do so.

      I am glad to hear you are doing good. Don’t change your diet, if you are already getting the results that you want.

      Keep up the good work,
      Teodor

  • Daniella
    2 months ago

    Hi Teodor,

    Wow, I couldn’t ask for more. This article is just awesome!

    I have found all the answers to my questions. I am trying to lose weight for a long time now, and I can not rich my goal. I love meat and cheese, and I hate counting calories. So this the perfect diet for me. Can I eat as much meat as I want as long as I don’t mix it with high carbs? Also, are there sweet desserts that we are allowed to eat? I don’t think I can live without sweets:)

    Thank you for this useful article!

    • He, Dany,

      I totally get your worries. Me myself can’t do it without sweets, haha!
      Unfortunately, sweets are very high in carbs. So, if you limit them down to the acceptable amount… on a cheat day… it should be fine.

      Consuming the right kind of meats is not only acceptable, but necessary as well.

      Good luck,
      Teo

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