Should You Try A Keto Diet?

butter ketogenic diet

02 May Should You Try A Keto Diet?

Posted at 08:48h in Weight Loss by

Ketogenic diets for weight loss were amongst the most Googled diets of 2022, with over 25 million searches a year. So should you consider going keto? First popular in the early noughties thanks to the Atkins Diet, there’s no denying that ketogenic, or ‘keto’ diets are effective for weight loss. Here’s what you need to know…

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WHAT IS A KETOGENIC DIET? 

A ketogenic diet is a very low carbohydrate diet. Eating such a low carb diet induces ketosis – a state when your body runs out of carbohydrates from food for your cells to burn for energy and turns to burning fat instead. Ketosis is a normal metabolic process. When you wake up first thing in the morning, having not eaten all night, you will be in a state of ketosis. Ketogenic diets for weight loss have become more and more popular.

WHAT ARE THE BENEFITS?

One of the most attractive things about ketogenic diets is that they can be a very effective way to lose weight. They focus the body on burning stored fat and that results in fast, noticeable weight loss.

Being based on protein and fat, the diet is filling and satisfying. You won’t end up hungry with cravings that will make you want to raid the biscuit tin at 3pm.

Your energy levels should be consistently good. Ketosis is an effective way for the body to produce energy so you shouldn’t feel tired or lack concentration.

Optimal amounts of protein also ensures that muscle mass and your metabolic rate is preserved. This means that when you reach your target weight, you have a much better chance of maintaining it.

There is evidence to show that ketogenic diets can be beneficial for individuals who have certain health conditions, such as epilepsy. It is also helps insulin regulation and prevention of type 2 diabetes.

WHAT ARE THE DOWNSIDES?

Ketogenic diets are strict. There are no two ways about it. The amount of carbohydrates you can have and stay in ketosis varies from person to person but it’s typically under 40g. That is not a lot.

Cutting out carbohydrates not only means avoiding the standard bread, pasta, rice and potatoes that we think of as carbohydrates, but also a lot of other foods you may not have considered. One of the main drawbacks for those with an already healthy diet is the fact you can’t eat fruit and a number of vegetables are out too.

Ketogenic diets can be a healthy approach to weight loss but you can also do them in an unhealthy way. Think Atkins. It’s reported that the man behind the diet, Dr. Atkins, had a history of heart attack, congestive heart failure and high blood pressure. That says a lot. Sure, you can be on a ketogenic diet and eat a lot of fatty meat, butter and cheese but that’s not something we recommend.

It’s not easy to get an optimal amount of fibre when eating in this way. We always encourage anyone on a ketogenic diet to eat plenty of low carb veg. You can also take a fibre supplement. Ketosis can increase excretion of certain nutrients, namely electrolytes which regulate our fluid balance. For this reason it may be necessary to take supplements.

Ketogenic diets aren’t for everyone. They aren’t recommended for those with kidney or liver problems and it’s important to rule these out prior to starting a keto diet.

WHAT FOODS ARE IN A KETO DIET?

A keto diet consists primarily of meat, fish, eggs, dairy, nuts, seeds, healthy oils, and low-carb vegetables like leafy greens, broccoli, and cauliflower. It restricts high-carb foods like grains, legumes, fruits, starchy vegetables, and sweets. The goal is to keep carb/sugar intake very low, usually under 20-50 grams per day, to induce ketosis and burn fat for fuel.

WHAT FOODS CAN’T YOU EAT ON A KETO DIET?

On a keto diet, you must avoid high-carb foods like grains (wheat, rice, oats), starchy vegetables (potatoes, corn, peas), legumes (beans, lentils), most fruits (bananas, oranges, apples), sugary sweets and drinks, and anything made with refined flour or sugar. You will also need to be careful with the intake of certain vegetables, such as carrots, which can be higher in carbs than you think. Working with a qualified nutritionist will help you to build a keto-friendly meal plan that works for you.

HOW DO YOU KNOW IF A KETO DIET IS RIGHT FOR YOU?

If you are fit, healthy and looking to try a ketogenic diet to optimise your health or lose a little weight, you’ll likely be fine to give it a try and see if it suits you.

However, ideally we would recommend that you seek advice from a qualified nutrition expert who can ensure it’s the right approach for you. As with most diets, it’s important to tailor a ketogenic diet to your own individual needs.

At our clinic, we offer two sophisticated ketogenic diets called Essential Diet and Proteifine. These diets only available through doctors and nutritionists to ensure that they are followed safely and effectively.

IN SUMMARY

Keto diets are effective, but they require commitment. That said, it’s easier to be committed to a diet that’s effective. They can improve aspects of health and won’t leave you feeling hungry or tired.  Before embarking on a ketogenic diet it’s important to make sure that it’s the right approach for you.

WORK WITH US

Ultimately the best weight loss diet is the one that’s right for you. We are all different. We all have different goals, different challenges and different nutritional needs. How can we expect one diet to suit us all? Bespoke solutions are the key to long term success. 

We are a team of qualified nutritionists who specialise in weight loss. If you’re ready to overcome your weight challenges, achieve your goal weight and maintain it long term, we can help. You can use this link to book in for a complimentary call today. This is an opportunity to talk through your challenges with a member of our team and decide together whether one of our Intelligent Weight Loss programmes is right for you. Or contact us to request a copy of our brochure and we will get back to you soon.

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LINDA ROBINSON

Linda is our Practice Coordinator, helping to keep the clinic running smoothly.

 

Originally from Texas, Linda completed her MBA at SDA Bocconi in Milan. Linda has worked as a Strategy Consultant across multiple industries globally in cities including Kyoto, Paris, Chicago and San Francisco. She developed an interest in nutrition whilst volunteering for an organisation that provides cooking and nutrition education to children and families.

Linda is now settled in London with her husband, two children, and her very bouncy, sociable dog.

SARAH LAW

Sarah has worked with hundreds of clients over the past decade to help them live in a healthy body that they feel confident in.


Sarah spent a large part of her teens and 20’s as a professional dancer battling with orthorexia and an unhealthy relationship with food and her body. This created a desire to understand the human body more so she could finally cut through the confusion and end the cycle of yoyo dieting. This fuelled her passion to help other women do the same.

 

Sarah specialises in supporting women who are struggling to lose weight due to underlying health issues. She’s helped many women manage their weight during and after the menopause, as well as clients with thyroid disease and immune system dysfunction. Sarah loves food and sharing healthy recipes with her clients. Her aim is to ensure that clients don’t feel deprived and instead, achieve their weight loss and health goals in a positive and sustainable way.

 

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AILSA HICHENS

 

Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.

 

Ailsa is not only an experienced weight loss nutritionist, she is also a skilled coach. She helps our clients overcome emotional eating, destructive habits and self-sabotaging behaviours that have prevented successful weight loss in the past. Ailsa has spent years in clinic working with clients who have experienced yo-yo dieting and have discovered that long term weight loss is not just about eating less until you can stand it no longer.

 

Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.

 

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Test Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of the business. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning. A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.

NIKKI ANDRIANI

Nikki is our Practice Manager, managing our team and heading up the day-to-day running of our clinic.

 

Coming from a background in town planning, Nikki is involved in the strategic development of our practice, continually ensuring we are delivering the very best service to our clients.


A Florida girl, Nikki relocated to the UK in 2014 where she lives with her husband, two children, and her rescue dog Skyy.

STÉPHANIE ACHAR

Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.

 

Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.

 

To enquire about working with Stéphanie, please contact us.

INNA WEARN

Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.

 

Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.

 

Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible!

 

To enquire about working with Inna, please contact us.

ANIA MASON

 

Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.

 

After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.

 

Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm (underactive thyroid), PCOS and diabetes. 

 

To enquire about working with Ania, please contact us.

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