The Benefits of a Low Carb and Keto Diet

Low carb and ketogenic (keto) diets reduce foods high in carbohydrates, such as bread, rice, pasta and sugar, and focus on protein, healthy fats and non-starchy vegetables.

The body runs on two forms of energy

The human body can use two main fuels for energy: glucose, which comes mostly from carbohydrates, and ketones, which the liver makes from fat. When carbohydrates are plentiful, the body runs mostly on glucose and stores the rest as fat. When carbohydrate intake drops, the body switches over and starts burning fat, producing ketones to fuel the brain, muscles and organs.

Ketosis is a natural state

This switch — called ketosis — is not an artificial trick or a fad. It is a built-in survival mechanism that humans have always relied on: it kicks in overnight while we sleep, during long gaps between meals, and during extended exercise. Historical communities living far from sugar and refined grains spent much of their lives gently cycling between the two fuel systems. A keto diet simply keeps the body in the fat-burning state for longer by keeping carbohydrates consistently low.

Benefits people often report

• Continuous weight loss: by keeping insulin low and burning body fat for fuel, many people find weight continues to come off steadily rather than stalling after the first few weeks.
• Better glycaemic control: fewer carbohydrates mean smaller blood sugar spikes, more stable readings through the day and fewer energy crashes.
• Reversing type 2 diabetes: research shows that low carb and ketogenic diets can help some people with type 2 diabetes reach healthy blood sugar levels and even achieve remission. This must always be done under medical supervision, as medication doses often need adjusting along the way.
• Steadier energy: fewer sugar highs and crashes through the day.
• Feeling fuller for longer: protein and fat can help keep hunger in check.

Snacking the low carb way

Finding convenient snacks is one of the hardest parts of low carb eating. Pork crackle (chicharon) is naturally very low in carbohydrates and high in protein, which makes it a popular crunchy option. Always check the label, as flavourings and seasonings can vary.

A sensible approach

Everyone is different. If you have a medical condition, are pregnant, or take medication — especially diabetes medication — talk to your doctor or an accredited dietitian before making big changes to your diet.

This article is general information only and is not medical advice.