In a randomised trial published in Cell Metabolism, 42 people with obesity, prediabetes and fatty liver all lost around 10% of their body weight. In the keto group liver fat fell from 19.4% to 6.2%, more than on a Mediterranean diet or on a very low-fat plant-forward diet.
3 minutes read
Plenty of people say calories don't count on keto. In two studies run on hospital wards, keto neither burned many extra calories nor curbed appetite by itself; weight came down, as on any diet, when people took in less energy than they used.
3 minutes read3 min
A common belief is that keto brings the body close to ketoacidosis. Ketones rise in both states, but ketoacidosis needs a shortage of insulin and acidic blood. Type 1 diabetes and SGLT2 tablets are where caution is needed.
3 minutes read3 min
ArticleLifestyle
Turkey, pork and lamb have no carbs. Those come from the rice and chestnut stuffing, the roast potatoes and the sweets: 50 g of melomakarona has 25 to 30 g, more than a whole day of strict keto allows.
3 minutes read3 min
ArticleNutrition and foods
On EU labels the carbohydrate figure already leaves out fibre but still includes polyols. "Sugar-free" and "no added sugar" only refer to sugars, which is how a petit beurre biscuit with no added sugar ends up with 67 g of carbohydrate per 100 g.
4 minutes read4 min
ArticleLifestyle
Grilled meat and fish have almost no carbs; the grams hide in the bread, the chips, anything fried in flour and dishes such as mussels or a whole Greek salad.
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GuideKetogenic basics
All three cut out bread, pasta and sugar. In place of the carbohydrates keto puts fat and the high-protein diet puts protein, while low carb simply cuts them less; as for weight, studies find only small differences.
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GuideKetogenic basics
Keto keeps carbohydrates under 50 grams a day, the strict version under 20. On European labels the fibre has already been taken out, so anyone who subtracts it again gets the sum wrong; with vegetables, though, 20 grams will see you through a whole day.
4 minutes read4 min
GuideNutrition and foods
A week of keto built on Greek home cooking, from a feta omelette to sardines with greens, with no day going over 20 grams of net carbs. The shopping list is at the end.
6 minutes read6 min
GuideLifestyle
Keto decides what you eat and intermittent fasting decides when, so the two combine easily. In a year-long study, though, the eating window added little on top of simply eating fewer calories.
4 minutes read4 min
GuideKetogenic basics
In the first days of keto plenty of people feel as if they are coming down with something: headache, tiredness, dizziness. Most of it comes from the water and salts you lose, so a salty broth and a little patience usually sort it out.
4 minutes read4 min
GuideKetogenic basics
For the first two days you hardly notice a change; from day three to day five keto flu usually turns up, and by the end of the week it has mostly eased. Meanwhile the scales drop fast, mostly from water.
5 minutes read5 min
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