Keto Diet for Weight Loss: Is It Right For You? A Duke Health Guide
Considering the ketogenic diet for weight management? Duke Health specialists offer medically supervised keto plans tailored to your needs. This guide will help you understand the keto diet, its benefits, and how Duke Health can support you on your weight loss journey.
What is the Keto Diet and How Does it Promote Weight Loss?
The ketogenic diet is a very low-carbohydrate, high-fat diet that forces your body to burn fat for fuel instead of carbohydrates. This metabolic state, called ketosis, can lead to significant weight loss and other health benefits.
- Very Low Carb: Limits carbohydrate intake to only 5-10% of your daily calories.
- Fat as Fuel: Shifts your body's primary energy source from glucose (from carbs) to fat.
- Ketone Production: The liver produces ketones from fat, which are then used as energy.
What Can You Eat on the Keto Diet?
Sticking to the keto diet requires knowing which foods to embrace and which to avoid. Focus on these options:
- Proteins: Beef, chicken, pork, fish, eggs
- Healthy Fats: Oils (olive, coconut, avocado), bacon
- Low-Carb Vegetables: Salad greens, fiber-rich vegetables
What Foods Should You Avoid on Keto?
Steer clear of these foods, which are high in carbohydrates:
- Sugars: White sugar, brown sugar, honey, molasses
- Dairy: Milk, yogurt, cheese
- Fruits and Juices: Fruit juice, most fruits
- Grains: Bread, pasta, rice, cereals
- Starchy Vegetables: Potatoes, corn, peas, beans, carrots
What Results Can You Expect From Keto?
With proper medical supervision, expect steady and sustainable results.
- Weight Loss: 1-2 pounds of weight loss per week is typical.
- No Mandatory Exercise: Exercise isn't required, but it can enhance results.
The Advantages of Keto Diet, According to Duke Health Research
Duke Health's research highlights benefits beyond just weight loss.
- Reverses Diabetes: Can effectively lower blood sugar levels and reduce medication needs.
- Lowers Blood Pressure: Contributes to improved cardiovascular health.
- Treats Other Conditions: May alleviate symptoms of epilepsy, fatty liver disease, PCOS, heartburn, and IBS.
Getting Started: What to Expect at Your First Keto Appointment at Duke Health
Duke Health offers a comprehensive approach to starting the keto diet.
- Comprehensive Assessment: A 45-minute consultation includes a physical exam and medical history review.
- Medication Management: For insulin users, doctors discuss tapering dosages to avoid hypoglycemia.
- Personalized Plan: Receive a tailored plan and instructions to begin the keto diet safely.
Minimizing Keto Flu Symptoms
The initial transition to keto can sometimes cause side effects.
- Keto Adaptation: Headaches or fatigue ("keto flu") may occur as your body adjusts.
- Expert Guidance: Doctors provide strategies to minimize these symptoms during the adaptation phase.
The Importance of Home Monitoring
Monitoring your health metrics is crucial, especially at the beginning.
- Blood Sugar and Pressure: Closely monitor these if you’re on medication for diabetes or hypertension.
- Medication Adjustments: Work with your doctor to adjust or eliminate medications as your health improves.
Navigating Follow-Up Visits and Long-Term Success
Regular follow-ups are key to staying on track and addressing any challenges.
- Regular Check-ins: Appointments every 1-2 months for progress review and support.
- Nutritional Guidance: Ongoing education to manage potential side effects like constipation or muscle cramps.
- Personalized Support: Food substitutions and strategies tailored to your needs.
- Long-Term Adherence: Most people learn to follow the diet successfully and reduce medication needs within 6-12 months.
Duke University Hospital is consistently recognized for exceptional care, ranked as the best hospital in North Carolina and nationally in multiple specialties by U.S. News & World Report.
Interested in exploring if the keto diet is right for you? Schedule a consultation with a Duke Health weight management specialist.
Call for an Appointment: 855-855-6484
