Why you're gaining belly fat after 30
As you age, your body becomes resistant to insulin, a hormone that controls fat storage.
What is insulin resistance?
When you eat carbs (bread, pasta, rice), your body makes insulin. Over time, too many carbs make your cells stop responding. So your body stores fat instead of burning it.
Why most diets fail
Cutting calories doesn’t fix insulin resistance. You stay hungry, and your body stays in fat-storage mode.
The fix: lower insulin, not just food
Keto helps you eat in a way that drops insulin levels, fast. Less sugar in your blood means your body can burn fat again.
What is the keto diet?
The ketogenic (keto) diet is a low-carbohydrate, high-fat, moderate-protein diet. It works by shifting your body’s main fuel source from carbohydrates (sugar) to fat.
How it works
When you eat very few carbs (usually under 50g per day), your body enters a state called ketosis. In ketosis, your liver turns fat into ketones, which your body and brain use for energy instead of glucose.
🚫 Foods to avoid
🚫Grains, baked goods & processed
These foods spike blood sugar quickly, leading to insulin surges and fat storage—especially dangerous for those with insulin resistance.
🚫 Starchy vegetables, fruits & legumes
Although packed with nutrients, these foods still raise blood sugar significantly and can hinder fat loss if unmanaged.
🚫 Liquids
Most drinks—juices, soft drinks, alcohol—contain fast-absorbing sugars that spike insulin without making you feel full. Even “healthy” drinks can derail fat loss goals.
✅ Foods to eat
✅ Low carb vegetables
High in fibre, nutrients and water—but low in carbs. Ideal for volume, digestion, and stabilising blood sugar.
✅ Best protein sources
Protein preserves muscle, boosts metabolism, and keeps you full longer. Each option here gives you ~30g of high-quality protein.
✅ Best fat sources
Healthy fats support hormones, brain function, and satiety. Ideal for low-carb or keto approaches.
Is it safe?
For most healthy adults, short-to-medium-term keto is safe.² Some may experience side effects (like fatigue or headaches) in the first few days — often called the “keto flu.” These usually pass quickly.
Always speak to your doctor if you have medical conditions, take medication, or are pregnant.
What does the science say?
Weight loss: Keto diets are effective at reducing body fat and improving metabolic health in the short term.³
Blood sugar: Keto can lower insulin levels and improve insulin sensitivity.⁴
Hunger control: High-fat meals may lead to greater satiety than high-carb ones.⁵
Bottom line
The keto diet is a powerful nutritional tool backed by research. It changes how your body fuels itself — helping you lose weight, control blood sugar, and reduce hunger.
It’s not a magic fix, but for many, it’s a sustainable lifestyle.
Sources
- Mansoor et al. (2016). Effect of low-carb diets on weight loss and cardiovascular risk.
- Kirkpatrick et al. (2019). Safety of ketogenic diets: A review.
- Hallberg et al. (2018). Effect of nutritional ketosis on type 2 diabetes.
- Hyde et al. (2019). Keto diet improves insulin sensitivity and glycemic control.
- Foster et al. (2003). Comparison of low-fat and low-carb diets on weight loss and hunger.
Ready to try keto but no time to meal prep?
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