Low-Carb or Keto Diet

Start a low carb diet.

The keto or LCHF diet aims to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat.

Read More Burning fat instead of glucose seems like an ideal way to lose pounds and can have a variety of beneficial effects on the body. But getting the liver to make ketone bodies is tricky: It requires that you deprive yourself of carbohydrates, fewer than 20 to 50 grams of carbs per day (keep in mind that a medium-sized banana has about 27 grams of carbs). It typically takes a few days to reach a state of ketosis and the metabolic change can have side effects such as nausea and irritation. Carb free diets can actually increase energy output due to the body generating glucose from other sources (7). Good overview article for low carb as an intervention for weight loss (8). There are risks associated with the Keto Diet such as high dietary fat intake effects on the liver and heart, see the summary from Harvard here (9). Studies suggestive that a reduction in fat mass and decreased signalling of rapamycin (mTOR) complex 1, which has been suggested to modulate aging in response to dietary interventions, to the liver (10) Some deep evolutionary considerations for further reading (11).