Inside the celeb diet craze, keto
What to expect
It’s the weight-loss phenomenon creating a buzz around the world – the ketogenic diet is credited for Guy Sebastian’s buff new body on the cover of Men’s Health and is also said to have been embraced by Hollywood A-listers such as Halle Berry, Jessica Biel and Matthew Mcconaughey. And you might not know this, but it was actually developed in the 1920s to help patients with epilepsy. A low-carbohydrate, high-fat diet that also involves eating moderate amounts of protein, the ketogenic diet is popular as a fast and effective way to lose weight, and followers also report a boost in their mental clarity and energy levels. So how does it work? When you consume a very small amount of carbs and moderately increase your fat intake, the body switches to using fat as its main energy source. And when dietary fat is metabolised for energy, by-products called ketones are produced – a process known as ‘ketosis’. ‘One of the key benefits of using ketones for energy rather than glucose, and what often yields weight-loss results, is that the body is no longer relying on dietary intake for energy, but rather stored fats,’ explains dietitian and BE Fit Food founder, Kate Save.
Typically, the ketogenic diet involves consuming between 20g to 50g a day of carbohydrates. However, there is also a state called ‘mild nutritional ketosis’, says Kate, who has created a 7-Day Keto Meal Plan exclusively for New Idea.
‘Just as it sounds, it’s a milder state of ketosis, which is sustainable for longer periods and has fewer side effects due to its less extreme fat vs carb ratios,’ she adds.‘with this approach, you’ll probably be eating around 50g to 70g of carbohydrates per day. Anything below that you end up excluding food groups.’
Once you are in ketosis, you’ll notice changes in your body.
‘The most common benefit my clients report is that they are no longer hungry all the time, and no longer craving sugars,’ says dietitian and founder of The Keto Clinic, Feng-yuan Liu.
Other benefits include more sustained energy levels throughout the day, improved mental clarity and mood, and weight loss (especially around the belly), she explains.
‘They may also see a reduction in inflammation through change to their joints, skin, face shape and also via
blood test markers like CRP and ESR.’
Kate adds that when your body burns fat as its main fuel, you can lose weight fast.
‘Following a ketogenic diet also helps you avoid the spikes in blood sugar that can occur when you consume carbohydrates and sugars,’ she says.
‘As a result, your body doesn’t need to produce as much insulin. Low insulin levels mean that your body is better able to break down fat to be used as fuel.’
Celeb keto converts!
Many A-listers such as Kim Kardashian West, and Vanessa Hudgens have sworn by the positive results of a keto diet.
After the birth of her second child Saint, Kim shed 27kg simply by switching to a low-carbohydrate diet that was rich in fats.
Actress Halle Berry also credits the keto diet for ensuring that her body is constantly in ‘fat burning mode’.
‘The idea of it is you train your body to burn healthy fats and so I eat healthy fats all day long,’ she confirms.
The High School Musical star Vanessa also believes the keto approach of primarily consuming ‘high-fat, high-protein’ foods has been transformational.
‘It’s what’s going to make you feel fuller longer,’ Vanessa explains. ‘And your body can burn it and use it as fuel.’