I'm not usually a fan of prescribed "diets"-I live by more of the anti-diet mantra. Call me jaded, but the word "diet" has a bit of a negative connotation these days, with "fad" and "restrictive" usually preceding it. So, when I had the chance to give Dr. Axe's new Keto360 program a two-week test run, I did some serious digging on the ketogenic diet and whether it's healthy.
With the importance of weight loss in the back of your mind, and an understanding of some of the factors that impact weight loss, we can now look at the amount of weight you can expect to lose on keto. This guide is based on the assumption that someone is following a strict keto diet where 75% of their calories come from fat, 20% comes from protein, and 5% comes from carbohydrates.
Cut out the alcohol for now: Many people love the fact that on a low-carb or keto diet you can have a glass of dry white or red wine from time to time. If you are experiencing a weight-loss plateau, or gaining weight, cut out all alcohol for now until weight loss starts again. Even a few drinks a week can cause a stall. “I love my Friday night glass of wine after a hard week, but I will cut it out for now,” says Samantha.
Beyond plant foods, another major staple of the diet is locally caught fish and a moderate consumption of cow, goat or sheep cheeses and yogurts that are included as a way to receive healthy fats and cholesterol. Fish like sardines and anchovies are a central part of the diet, which usually is traditionally lower in meat products than many Western diets today.
Extra virgin olive oil helps in supporting your weight loss goals effectively. This is because of the satiating power of the fatty acids found in olive oil. This means that the regular consumption of extra virgin olive oil leads to a greater feeling of fullness. Extra virgin olive oil does contain calories but it is a healthier type of fat and is a great alternative to the others like butter or refined oils, especially if you are on a diet. In Greece, which consumes more olive oil than any other country, it is traditional to drink half a cup of extra virgin olive oil with lime water every morning to stay slim, prevent hunger pangs and increase longevity. You must consult a nutritionist to help you add extra virgin olive oil to your weight loss diet.
It’s confusing because coconut oil marketers imply that lauric acid is the same as monolaurin, an extremely potent antimicrobial that is derived from lauric acid. (They are not the same…I used monolaurin when I had candida years ago, and depending on your gut bacteria, you may create monolaurin in your gut when you eat affordable coconut oil.) Given how common and cheap this stuff is, it’s no wonder that companies are tempted to sell it as a true MCT. Two years ago, I looked into making a more affordable MCT oil containing lauric acid. I’d have made a killing selling what is basically coconut oil as something special, but it simply doesn’t work, and it’s not truthful marketing. #notgonnahappen
For example, the large Greek EPIC study investigated which components of the Mediterranean diet were most beneficial and found that monounsaturated fats like olive oil were not stars. (11) Following 23,349 people for 8.5 years, the scientists demonstrated that only 11% of the benefit from a Mediterranean diet came from a high ratio of monounsaturated to saturated fats, and all of the monounsaturated fats were not olive oil. The biggest health benefits came from high vegetable intake, low meat intake, and moderate alcohol consumption.
The long-term effects of the keto diet aren’t clear. The fact that the body can derive energy from ketones is an evolutionary adaptation that helps people survive during periods of starvation, when glucose isn’t available to power the brain, points out Charlotte Vallaeys, a nutritionist and a senior food and nutrition policy analyst for Consumer Reports.
Type 2 diabetes is a long-term metabolic disorder that is characterized by high blood sugar, insulin resistance, and relative lack of insulin. Insulin resistance is when the body is no longer able to secrete insulin naturally in response to blood sugar increases, and hence blood sugar remains high. This is typically a dysfunction with the insulin receptors, and with changes in diet, including lower levels of sugar and carbohydrates, it can be controlled or reversed.
Combine that with the fact that your body is excreting more water, and you have a potential recipe for clogged pipes. You can keep things moving by getting some fiber from keto-friendly foods like avocado, nuts, and limited portions of non-starchy vegetables and berries, says David Nico, PhD, author of Diet Diagnosis. Upping your water intake helps, too.
A study of 89 obese adults who were placed on a two-phase diet regimen (6 months of a very-low-carbohydrate ketogenic diet and 6 months of a reintroduction phase on a normal calorie Mediterranean diet) showed a significant mean 10% weight loss with no weight regain at one year. The ketogenic diet provided about 980 calories with 12% carbohydrate, 36% protein, and 52% fat, while the Mediterranean diet provided about 1800 calories with 58% carbohydrate, 15% protein, and 27% fat. Eighty-eight percent of the participants were compliant with the entire regimen.  It is noted that the ketogenic diet used in this study was lower in fat and slightly higher in carbohydrate and protein than the average ketogenic diet that provides 70% or greater calories from fat and less than 20% protein.
Remember, coconut oil is predominantly lauric acid, which has many benefits, including antimicrobial. However, it does not convert as efficiently into ketones and therefore does not contribute much of an energy boost. Nor does it suppress hunger or help feed your brain the way C8 and C10 do. MCT oil is typically tasteless and odorless, so it can easily be added to a wide variety of dishes and beverages, from salad dressing to smoothies and vegetable juices.
Following a very high-fat diet may be challenging to maintain. Possible symptoms of extreme carbohydrate restriction that may last days to weeks include hunger, fatigue, low mood, irritability, constipation, headaches, and brain “fog.” Though these uncomfortable feelings may subside, staying satisfied with the limited variety of foods available and being restricted from otherwise enjoyable foods like a crunchy apple or creamy sweet potato may present new challenges.
Unsaturated fatty acids, whether monounsaturated or polyunsaturated, can lower your levels of "bad" cholesterol (which decreases your risk of heart disease) if you eat them instead of saturated fatty acids, Hughes says. Saturated fat -- found mostly in animal products and in palm and coconut oils -- is the main dietary cause of high blood cholesterol, according to the American Heart Association.