Month to month, we’ll give you the lowdown on the most talked-about diets so you can decide what’s right for you
Your diet decoder
Although the ketogenic diet (better known as the ‘keto’ diet) is part of the low-carb weight-loss diet boom, it stands apart for a number of reasons.
Originally used to treat drug-resistant epilepsy in children (as it appears to reduce the frequency and intensity of seizures) the diet went mainstream when people realised its use for weight-loss.
It is often grouped with other low-carb plans, such as the Atkins and Dukan diets. All these work on the principle of ketosis (see below), but the keto diet restricts protein intake as well as carbohydates.
What’s the theory behind it?
The aim of a low-carb diet is to send the body into a state of ‘ketosis’. Carbs are usually used for energy; typically our body uses glucose from carbs to fuel activity, keep us warm and support essential organs. But, when deprived of this energy source, the body needs to find an alternative. Initially it pulls stored glucose from the liver and muscles, but these reserves will only last for three to four days. Next, it turns to stored fat, with the liver turning that into chemicals known as ketones, which the body can also use for energy. This is the process known as ‘ketosis’.
What can and can’t I eat?
In order to trigger ketosis, the carbs you eat need to be heavily restricted – down to no more than 50g per day. This is equivalent to around a medium baked potato (41g carbs) or a couple of bananas (20g each). You’ll need to plan carefully and eliminate all bread, pasta, rice, cereals and most conventional baked goods.
Less obvious perhaps is the need to skip legumes, beans, root vegetables, sweetcorn, most fruits and starchy vegetables, such as potatoes.
You will also need to watch what you drink – fruit juices, fizzy drinks, cordials and even milk-based drinks need to be avoided.
Do be sure to include plenty of non-starchy, low-carb vegetables, such as kale and spinach, which contribute valuable vitamins and minerals, and specific fruits such as avocado.
The keto diet also limits protein. This is because the amino acids that make up protein can be converted to glucose. For this reason, the amount of protein in the diet (typically 10-20 per cent) is enough to preserve lean body mass, including muscle, but not to disrupt ketosis.
Will it work?
Weight loss at the start of the diet m
