When trying to hit a weight loss goal, a diet plan and exercise can help achieve this. The keto, or ketogenic, plan has grown in popularity in recent years. Slimmers who follow it must eat low carb and high fat foods.
How to make strawberry and cream baked oats for a healthy breakfast
What is the keto diet plan?
Dieters on the plan will usually try to eat less than 25 grams of net carbs a day.
Instead of carbs, they can fill up on foods high in healthy fats and with a moderate protein content.
Doing this is thought to help the body enter into a fat-burning state called ketosis, according to personal trainer and health and fitness tutor for The Training Room Daniel Reilly.
READ MORE: Best foods to eat before a workout
Keto weight loss: The diet plan is low in carbs and high in fat
Keto weight loss: The diet plan can help speed up weight loss
He said: “The theory behind the ketogenic diet is that if you deprive your body of its main source of energy and bring carbohydrates down to less than 10 percent of a person’s daily caloric intake, it goes into a state of ketosis, where it burns fat stored in the body for fuel instead.
“During this process, by-products called ketones are produced, which are then used by the body’s muscles, tissues, and brain.
“Unlike many fad diets that come and go, the keto diet has been practised since the 1920s and is based upon a solid understanding of physiology and nutrition science.
“This diet works well for so many people because it targets several key, underlying causes of weight gain – including hormonal imbalances, elevated insulin, and high blood sugar levels.”
What can you eat?
Keto-friendly foods include meat, fish, nuts, eggs, dairy, vegetables and low-carb fruits.
Those hoping to lose weight should avoid foods high in sugar and carbs such as bread, pasta, rice, some fruits and sweet treats.
While the diet has worked in some cases, the expert explained it may not be any better than other plans out there.
Keto weight loss: Low carb foods include meat, fish, nuts, eggs, dairy and vegetables
Keto diet: The best foods to eat on ketogenic diet – full list
He added: “A review study by Harvard T.H. Chan School of Public Health found that after a year, the effects weren’t significantly different to those achieved via conventional weight loss methods.
“Research published in the Journal of the American College of Nutrition has also shown that drop-out rates are high among people following a keto diet because it’s restrictive.”
Although the keto diet can help some people lose weight but it may not be sustainable long-term, the expert said.
He warned dieters to consider the impacts before using the keto plan.
Keto weight loss: It is a low carb diet plan
“While restrictive weight-loss diets might work in the short-term, the majority of people using them regain that weight and often more,” Daniel explained.
“This is partly because restrictive behaviours and eating plans aren’t sustainable.
“The carbohydrate restriction may cause nutritional deficiencies, fatigue, low mood, irritability, headaches, constipation, and brain fog.”