The ketogenic diet, or simply the keto diet, is a low-carb, high-fat diet. Recently, it is rapidly gaining popularity.
The ketogenic diet has been proven to provide tremendous health benefits, including weight loss. Thus, many people follow this way of eating to achieve their weight loss goals.
Despite the fact that studies show that the ketogenic diet can help you shed excess body fat, there have been no long-term studies to support its effectiveness.
This article looks at the effectiveness of the keto diet for weight loss.
Does it promote weight loss?
When following a traditional ketogenic diet, carbohydrate intake is limited to less than 5-10% of total daily caloric intake.
This helps the body reach ketosis, a state during which it switches to using fat instead of carbohydrates as its main source of energy. Ketones are produced in the liver.
The lack of carbohydrates is usually compensated by increased fat intake up to about 80% of calories, which is 155-200 grams for a 2000 calorie diet.
Protein intake is low - usually around 20% of calories, which is 100 grams for a 2000 calorie diet.
Although long-term studies have never been done, there are several known mechanisms for weight loss caused by the ketogenic diet.
Reduced feelings of hunger
One of the main weight loss mechanisms associated with the ketogenic diet is likely to be its ability to reduce hunger.
Following a keto diet provokes a decrease in the level of ghrelin, which is one of the main hormones in the human body that increases the feeling of hunger.
Reducing the production of ghrelin and dulling the feeling of hunger can lead to the fact that a person will consume fewer calories throughout the day, and this will certainly provoke weight loss.
A study conducted on a group of 20 obese people on a keto diet confirmed the connection between this way of eating and a decrease in cravings for food and alcohol.
The keto diet can be an effective tool for reducing hunger levels. However, its safety in the long term must be considered.
Support for weight loss
Another possible mechanism for weight loss on a keto diet is water loss, which is caused by a measurable reduction in carbohydrate intake.
This is because the carbohydrates accumulated in the human body retain water.
When carb intake is reduced, such as during the initial phase of the keto diet, stored carbs are released along with retained fluid and this leads to weight loss.
Calorie balance
In order to understand whether a ketogenic diet can help shed those unwanted pounds, it's important to consider how weight loss is usually achieved.
To lose weight, you must consume fewer calories than your body burns. In other words, a calorie deficit is the main condition for losing excess weight.
A study on 17 obese or overweight men found that the keto diet resulted in a modest increase in calories burned. However, this did not lead to an increase in body fat loss compared to the results of the traditional basic diet.
These results show that the ketogenic diet is not always superior to the traditional diet for weight loss, given the same amount of calories consumed.
Thus, the weight loss effect of the keto diet is most likely the result of eating fewer calories due to the blunting of hunger associated with the high-fat, very-low-carb diet in the daily diet.
Conclusion: Keto diet helps to lose extra pounds, although the exact mechanisms by which this effect is achieved remain unclear. Studies show that weight loss caused by the keto diet is likely due to a lack of calories, reduced hunger levels, and loss of water weight.
Keto Supplements
Since the surge in popularity of the keto diet, there have been many supplements on the market designed for keto diets, and some of them can help with weight loss.
List of the best keto supplements with a description of their features:
- MCT oil (MCT oil). This medium chain triglyceride oil helps people on a ketogenic diet add more fat to their diet and stay in ketosis. This oil is absorbed faster than traditional fats, but may have side effects that affect the digestive system.
- Exogenous ketones (Exogenous ketones). The supplement is an external source of ketones that complement the endogenous ketones naturally produced in the body. They help increase the level of ketones in the blood, thereby speeding up the achievement of a state of ketosis.
- Keto protein powders (Keto-protein powders). These protein powders are characterized by a reduced carbohydrate content.
- Keto electrolytes (Keto electrolytes). The lack of electrolytes is common during the initial phase of the keto diet. It is caused by a decrease in fluid content in the body. Keto electrolytes can help avoid deficiencies in common electrolytes like sodium, potassium, and magnesium.
- Digestive enzymes (Digestive enzymes). Due to the high intake of fatty foods during the keto diet, some people may experience digestive issues. Digestive enzyme supplements, specifically lipase, help break down fats.
It is worth noting that research on the effects of ketogenic supplements on weight loss is limited.
One study in mice looked at the viability of exogenous ketones as a weight loss supplement. As a result, certain exogenous ketones as well as MCT oil have been found to promote weight loss by reducing hunger and continuing to consume fewer calories.
However, human studies to support these claims are lacking.
Although keto supplements are optional, they can help keto dieters transition seamlessly into this rather restrictive diet and improve dietary adaptability.
However, it is worth considering the use of these supplements due to limited research, which does not allow conclusions about their safety in the long term.
Conclusion: MCT oil and exogenous ketones can help you reach ketosis faster and avoid many of the side effects associated with going keto. However, despite the fact that they also reduce hunger, it is not recommended to use them as a weight loss supplement.
Other factors that may affect weight loss
To achieve the best results when following a keto diet for weight loss, you need to take into account the following number of factors.
The exact amount of carbohydrates consumed
Keeping track of the exact amount of daily carbs you eat can make it easier to switch to a ketogenic diet.
This will help ensure that you reach ketosis relatively quickly and prevent a number of symptoms related to the so-called "keto flu, " which is a cluster of symptoms, including headaches and confusion, associated with starting a keto diet.
If you eat a lot of carbohydrates, you will not reach ketosis and the possible benefits of the diet, including weight loss, will be reduced.
Consuming less than 50 grams of carbohydrates daily is sufficient to induce ketosis in any individual.
Are you getting enough sleep
Sleep is an often overlooked aspect of any diet. Research shows that sleep deprivation and constant stress can have a negative impact on weight loss results. This also applies to the keto diet.
Research shows that sleep deprivation can negatively impact hunger hormones such as ghrelin and leptin. This, in turn, can lead to increased appetite, counteracting the hunger-reducing effects of the keto diet.
Making sure you get at least 7 hours a day of rest and sleep can help support the positive results that come with a ketogenic diet.
Do you lead an active lifestyle
While the keto diet on its own can lead to weight loss, pairing it with the right exercise program can enhance the effect.
While adapting to the diet, the body can use fat as its main source of energy for exercise. Studies show that the greatest amount of fat is burned during endurance exercise.
It is important to note that you must be well adapted to the keto diet before you begin any moderately intense exercise. This will prevent unwanted side effects.
Conclusion: When it comes to losing weight with the keto diet, there are a number of additional factors to consider, such as accurate carb intake, sleep patterns, and exercise.
Strict dietary adherence to the keto diet
One of the main disadvantages of the keto diet is the need to strictly follow the established diet for a long period.
Given the fact that this strict diet is quite restrictive, some people find it difficult to stick to it.
This is especially problematic when you are dining out or gathering with family and friends for the holidays and are forced to switch to a different diet that can lead to reduced weight loss results.
Also, don't forget the lack of research on the health effects of long-term keto dieting.
You should definitely take into account these factors before starting a keto diet.
Conclusion: You may have difficulty following the keto diet long term due to its restrictive nature. Eating out and other situations may require special perseverance and preparation.
Outcome
The keto diet is a low-carb, high-fat diet. It has been found to provide various health benefits, including weight loss.
Although the exact mechanisms of weight loss that are directly related to this way of eating are still under study, it has been established that weight loss is provoked by a lack of calories, a dulling of hunger and water loss.
Keto supplements can reduce hunger and help you reach ketosis in no time. However, it is not recommended to use them for weight loss.
While the benefits of the keto diet for weight loss may seem reassuring, it's important to consider its potential side effects, downsides, and lack of long-term research.