Kenyans are frequently switching between various diets to lose weight and manage lifestyle diseases. From cutting out sugar and meat to trying metabolic balance and water-only diets, social media is constantly buzzing with lifestyle promoters.
Unfortunately, sticking to a weight loss diet is not easy.
Musembi Muthusi, a clinical nutritionist at Health Cart in Nairobi, says most weight loss diets tend to focus on counting calories, which can make you feel restricted and lead to unhealthy eating habits, and, in some cases, even eating disorders.
He says that you can still lose weight without the need to count calories, by simply adopting a few healthy lifestyle changes.
“You also don't necessarily need to maintain a gym routine to achieve your fitness goals, especially if you want to lose or burn body fat,” he says.
According to Mr Musembi, the ketogenic diet is the best way to achieve weight loss.
Also known as keto, it involves consuming very low amounts of carbohydrates and replacing them with fat to help the body burn fat for energy.
“When you're on a keto diet, you don't consume carbs, and your body enters into a metabolic state called ketosis. Here, your body uses fat for fuel instead of carbohydrates,” he says.
Ketosis is achieved by significantly reducing carbohydrate intake, which limits the body's supply of glucose - the primary source of energy for cells.
The most effective way to enter ketosis, he says, is by following a ketogenic diet. “It usually involves limiting carbohydrate intake to around 20 to 50 grams per day and filling up on fats such as meat, fish, eggs, nuts, and healthy oils.”
He warns, however, that it is important to moderate protein intake; as excessive protein consumption can slow the transition to ketosis as it can be converted to glucose.
“To speed up the transition into ketosis, intermittent fasting can be practised. This can be achieved by limiting food intake to an 8-hour window and fasting for the remaining 16 hours. Symptoms such as increased thirst, dry mouth, frequent urination and decreased appetite indicate the onset of ketosis,” says Mr Musembi.
Besides aiding in weight loss, a ketogenic diet offers numerous health benefits, particularly for people with metabolic, neurological, or insulin-related disorders.
However, Musembi notes that there are some exceptions when it comes to choosing this diet.
“It is recommended to avoid foods that are rich in carbohydrates, such as grains, sugar, legumes, rice, potatoes, sweets, juices and most fruits. Instead, it is advised to consume a diet that is rich in meat, fish, eggs, nuts, healthy oils, avocados, and low-carbohydrate vegetables,” he says.
Vegetables play a significant role in the ketogenic diet, and there are plenty of nutritious meal options available.
“Snacks that are complementary to the ketogenic diet include cured meats, cheese, olives, boiled eggs, nuts, raw vegetables, and dark chocolate,” he says.
“To maintain a ketogenic diet, ensure to read food labels, plan meals, and bring food with you when visiting friends and family,” advises Mr Musembi.
Losing weight can be challenging, but there are many ways to do it without tracking every calorie you consume.
Eunice Nthenya, a certified nutritionist at Nutrition by Nthenya, suggests adopting several habits other than dieting to lose weight.
She recommends combining protein and fibre intake to feel fuller for a longer time, which reduces cravings and aids weight loss.
“Foods such as chicken, grass-fed beef, chickpeas, nuts, fish, and dark leafy greens are excellent sources of protein and fibre,” she says.
Apart from weight loss, protein and fibre intake also promote longevity. Protein helps to reduce age-related muscle loss, whereas fibre promotes gut health by feeding friendly bacteria that support the body's health.
However, Ms Nthenya warns that people with chronic diseases should seek medical advice before making any dietary changes.
Although the medical community is still untangling the complicated relationship between sleep and body weight, several links have emerged that highlight the potential weight loss benefits of getting a good night’s rest and the negative health impacts of sleep deprivation.
Ms Nthenya recommends getting more than seven hours of sleep a night to help shed extra fat without the need for extra energy.
To improve sleep quality, she advises regular exercise, which is crucial for weight loss and overall health.
“Lack of sleep leads to less energy for exercise and physical activity, making sports and exercise less safe, especially activities such as weightlifting and those that require balance,” she says.
Ms Nthenya also highlights the necessity of water when it comes to weight loss. Hydration, she says, is key to weight loss and many other body functions, including digestion and muscle function.
