Weight loss diet plans can be confusing for those who are new to dieting.
From what macros to eat to what times to eat, there is a myriad of plans on the market.
The keto diet is a very popular weight loss plan and many enjoy eating the high fat plan.
But is it for everyone? What should dieters be aware of when embarking on keto?
Nutritionist Hebe Mills, founder of Hebe Mills Nutrition, is an associate nutritionist.
She runs her online platform to inspire healthy and happy eating. After being diagnosed with gluten intolerance and IBS she began to revaluate how the food she ate affected her body.
She now runs her website and Instagram account where she posts recipes and wellness tips.
The food expert gave a warning to Express.co.uk about the popular keto diet, due to the high fat content the diet espouses.
She said: “Be mindful of the high energy content in a number of foods recommended in the diet.
“Fat contains more calories than carbohydrate (which isn’t a bad thing in the slightest!) so it may be worth monitoring your energy intake if the purpose of the diet is for weight loss.”
Eating a calorie deficit is key for weight loss, and so those eating a new high fat diet may mistakenly eat more calories than they are used to switching to a low-carb diet.
Hebe also advised eating a varied diet on the plan, adding: “Try to include as many different foods from the ‘allowed’ list as possible, this includes nuts, avocados, eggs, fish, meat aubergines, cheese and natural fats such as butter and olive oil. This will ensure you are get a variety of nutrients.
“Seek advice from a nutrition expert and your GP before starting the diet – the ketogenic diet eliminates carbohydrates, forcing the body to rely on fat as a source of fuel.
“Considering carbohydrates provide the main fuel source to the brain, this is not a long term weight loss solution.
“I’m not a fan of elimination diets and think that excluding food groups is an unsustainable way to lose weight long term, but if you’re going to try it – do it properly under the guidance of an expert.”
Best keto foods
Hebe said: “It’s important to try and include a variety of foods while embarking on the diet to ensure you’re getting a range of nutrients.
Dieters should focus on foods with a varied nutrient profile including:
- Seafood including salmon, shellfish and tuna
- Non-starchy vegetables such as spinach, broccoli, kale and cauliflower
- Avocados, nuts and seeds
- Berries
The keto diet plan helped one internet user lose 7.3 stone.
He said: “Eating keto has been one of the easiest things I’ve ever done. This was not challenging.
“It simply took a matter of time. It also led me to learning how to cook and to bake.”
He praised “eating mindfully” for his transformation, which he managed in only 10 months.
The man shrank down from 295 lbs, or 21 stone, to a much slimmer 13.7 stone, or 193 lbs.