Can the Ketogenic Diet help you lose weight? We debunk the high-fat diet myths

Are the weight-loss benefits of the high-fat Ketogenic Diet really worth it? Personal trainer and nutrition advisor Eleanor Heaton-Armstrong gives us the low down...
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  • For some reason unbeknownst to many a healthcare professional, carbohydrates have always been the dietary villain.

    And every villain needs a hero. For years protein has been the Batman to carbs’ Joker, but in recent months it’s been fat that’s taken the top spot, with celebs everywhere lauding a diet high in fat, adequate in protein and low in carbs – the Ketogenic Diet.

    It is important to note before we begin dissecting this diet, the Ketogenic Diet actually started as a medical way to treat refractory epilepsy. We surely have to ask ourselves what good can come of a non-sufferer trying a diet intended for such a serious medical condition…

    What can you eat on the Keto Diet Plan?

    The Keto Diet advocates a high-fat, low in carbs. suggests that these foods should make up the bulk of your Keto Diet shopping list:

    Keto Diet Plan: vegetables

    • Lettuce (Boston, butter, endive, field greens, iceberg, matcha, romaine, and watercress)
    • Greens (collard, kale, mustard, spinach, Swiss chard, and turnip)
    • Asparagus, avocados, bok choy, celery, eggplant, herbs, kohlrabi, mushrooms, radishes, rapini (broccoli raab), tomatoes, and zucchini
    • Artichokes, broccoli, broccolini, Brussels sprouts, cabbage, cauliflower, cucumbers, fennel, green beans, jicama, okra, snap peas, snow peas, and turnips
    • Blackberries and raspberries

    Keto Diet Plan: meat and fish

    • Beef, chicken, game, lamb, pork, and veal
    • Bacon, hotdogs*, organ meats, and sausage
    • Fatty fish and white fish
    • Crab, lobster, mussels, octopus, oysters, scallops, shrimp, and squid
    • Sliced chicken, corned beef, ham, pancetta, pastrami, prosciutto, roast beef, speck, and turkey

    Keto Diet Plan: dairy

    • Butter and ghee
    • Softer cheeses (blue, buffalo mozzarella, brie, camembert, colby, goat, gouda) and harder cheeses (cheddar, havarti, mozzarella, parmesan, pepper jack, muenster, provolone, and Swiss)
    • Eggs
    • Heavy cream
    • Full fat crème fraîche, feta, cream cheese, cottage cheese, Greek yogurt (plain), mascarpone, ricotta, and sour cream
    • Whole milk, used sparingly

    Keto Diet Plan: other foods

    • Avocado oil, cocoa butter, coconut oil, nut oils, and olive oil
    • Duck fat, lard, schmaltz (chicken fat), and tallow
    • Canned fish or seafood (anchovies, crab, salmon, sardines, and tuna)
    • Canned or jarred olives and sauerkraut
    • Bouillon cubes and broth
    • Dried herbs and spices
    • Club soda, coffee, tea, and unsweetened cold brewed coffee or iced tea
    • Almonds, Brazil nuts, macadamia nuts, pecans, walnuts, and pili nuts
    • Seeds (chia, flax, hemp, and pumpkin)
    • Canned coconut milk
    • Cold brewed Bulletproof coffee



    keto diet plan

    The ketogenic plan advises dieters to cut carbs completely

    What are the risks of the ‘Keto’ diet?

    We are all familiar with the dangers of omitting carbohydrates from meals, but since it’s been a while since Atkins got a pasting, lets refresh our memories.

    READ MORE: The Mediterranean Diet – key benefits and what to eat

    The body runs on carbs the same way a car runs on petrol – simply put, it is our fuel and we can’t function properly without it. A lack of carbohydrates is likely to lead to fatigue, a lack of energy, headaches, difficulty concentrating and mood swings. Low-carb also means low fibre – which is never good for the body… 

    keto diet plan

    But what of the high-fat content itself? As lovely though it sounds to eat meat, eggs, butter and cheese for upwards of four weeks, the damage you could cause your body is worth noting.

    For starters you’re at risk of everything that comes with the aforementioned toilet troubles – extreme discomfort, lack of energy and loss of appetite. Higher cholesterol and an inflamed gall bladder (lovely stuff eh?) are also risks.

    And let’s not forget that a Ketogenic Diet is simply quite difficult to balance – because of the lack of variety of foods in this and indeed any non-balanced diet, you will need to eat a veritable market of vegetables (although they can’t be too carby remember!) each day to make sure your brain, blood, eyes, and pretty much everything else in your body doesn’t suffer. 

    READ MORE: The Dangerous New Fad Diet With Serious Side Effects

    Nutritional therapist Chris Sandel says, “All of the macronutrients (carbohydrates, protein and fat) have their role to play in health. Inducing ketosis, through carbohydrate restriction or intermittent fasting, doesn’t automatically lead to improved results, despite how it is often portrayed. 

    “This is especially true for women. Women’s bodies are more sensitive to drops in energy and less nutrients coming in. So the promise of better health on a Ketogenic Diet may instead just wreak havoc on your menstrual cycle.”

    keto diet plan

    From a PT’s point of view, a client following a fad diet is always a fairly alarming prospect. I’d be less likely to recommend the Ketogenic diet quite simply because for optimum performance during a session a client needs energy and focus – and a 70%+ fat 5% carb ratio just isn’t going to give most of us the tools we need to exert ourselves for 60 minutes. 

    READ MORE: Everything you need to know about the Nordic Diet

    But for those of you who enjoy a fat-rich diet, there is good news. Fat is absolutely essential to our health and a low-fat diet is just as risky as a high-fat one.

    Sources of ‘healthy’ fats – that’s unsaturated fats, monounsaturated fats and omegas 3 & 6 – include free-range eggs, good quality oils, nuts, seeds, avocados and oily fish.

    And above all remember that no matter your goals, be they weight-loss, muscle gain or simply to be healthier and happier, a balanced diet with enough of all the good stuff (and the odd treat or two) will always see you right.

    Follow Eleanor online for more health and fitness tips

    Instagram: @trainedbyeleanor

    Twitter: @traindbyeleanor

    Look out for more diet myths de-bunked on the W&H website.

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