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 shown to provide tremendous health benefits, including weight loss. Therefore, many people follow this way of eating to achieve their weight loss goals.
Even though 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 ketogenic 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 a higher fat intake up to about 80% of calories, which is 155 to 200 grams for a 2000 calorie diet.
Protein intake is low, generally 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 feeling 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 ketogenic diet causes a decrease in the level of ghrelin, which is one of the main hormones in the human body that increases the sensation of hunger.
Reducing ghrelin production and mitigating hunger pangs can cause a person to consume fewer calories throughout the day, and this will certainly lead to weight loss.
A study conducted in a group of 20 obese people following a ketogenic diet confirmed the connection between this way of eating and a decrease in cravings for food and alcohol.
The ketogenic diet can be an effective tool for reducing hunger levels. However, its long-term safety must be considered.
Weight loss support.
Another possible mechanism for weight loss on a ketogenic diet is water loss, which is caused by a measurable reduction in carbohydrate intake.
This is because the accumulated carbohydrates in the human body retain water.
When carbohydrate intake is reduced, such as during the initial phase of the ketogenic diet, stored carbohydrates are released along with retained fluid and this leads to weight loss.
caloric balance
To understand whether a ketogenic diet can help you lose those unwanted pounds, it's important to consider how weight loss is typically achieved.
To lose weight, you must consume fewer calories than your body burns. In other words, a caloric deficit is the main condition for losing excess weight.
A study in 17 overweight or obese men found that the ketogenic 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 staple 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.
Therefore, the weight loss effect of the ketogenic diet is most likely the result of eating fewer calories due to the hunger relief associated with the high-fat, very-low-carbohydrate diet in the daily diet.
conclusion: The 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 ketogenic diet is likely due to a lack of calories, reduced hunger levels, and loss of water weight.
Ketogenic supplements
Since the rise in popularity of the ketogenic diet, there have been many supplements on the market designed for ketogenic diets, and some of them may help with weight loss.
List of the best ketogenic supplements with a description of their characteristics:
- 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 can have side effects that affect the digestive system.
- Exogenous ketones (exogenous ketones). The supplement is an external source of ketones that supplement the endogenous ketones produced naturally in the body. They help increase the level of ketones in the blood, thus accelerating the achievement of a state of ketosis.
- Ketogenic Protein Powders (Ketogenic Protein Powders). These protein powders are characterized by a reduced carbohydrate content.
- Ketogenic Electrolytes (Ketogenic Electrolytes). Electrolyte deficiency is common during the initial phase of the ketogenic diet. It is caused by a decrease in the fluid content in the body. Ketogenic electrolytes can help avoid common electrolyte deficiencies like sodium, potassium, and magnesium.
- Digestive Enzymes (Digestive Enzymes). Due to the high consumption of fatty foods during the ketogenic diet, some people may experience digestive problems. Digestive enzyme supplements, specifically lipase, help break down fats.
It's worth noting that research on the effects of ketogenic supplements on weight loss is limited.
A study in mice looked at the feasibility 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 still consuming fewer calories.
However, human studies to support these claims are lacking.
Although keto supplements are optional, they can help keto dieters transition smoothly to this fairly restrictive diet and increase their adaptability to the diet.
However, use of these supplements is worth considering due to limited research, which does not allow conclusions to be drawn about their long-term safety.
conclusion: MCT oil and exogenous ketones can help you get into ketosis faster and avoid many of the side effects associated with keto. However, even though they also reduce hunger, they are not recommended for use as a weight loss supplement.
Other factors that can affect weight loss
To achieve the best results when following a ketogenic diet for weight loss, you need to consider the following number of factors.
The exact amount of carbohydrates consumed
Keeping track of the exact amount of daily carbohydrates you consume can make it easier to switch to a ketogenic diet.
This will help ensure 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 ketogenic diet.
If you eat a lot of carbohydrates, you will not get into ketosis and the potential benefits of the diet, including weight loss, will be reduced.
Consuming less than 50 grams of carbohydrates a day is enough to induce ketosis in any individual.
are you getting enough sleep
Sleep is an often overlooked aspect of any diet. Research shows that lack of sleep and constant stress can have a negative impact on weight loss results. This also applies to the ketogenic diet.
Research shows that lack of sleep can negatively affect hunger hormones like ghrelin and leptin. This, in turn, can lead to increased appetite, counteracting the hunger-reducing effects of the ketogenic diet.
Making sure you get at least 7 hours of rest and sleep each day can help support the positive results you get from a ketogenic diet.
Do you lead an active lifestyle?
While the ketogenic diet alone can lead to weight loss, combining it with the right exercise program can enhance the effect.
While adjusting to the diet, the body can use fat as its main source of energy for exercise. Studies show that the most fat is burned during resistance exercise.
It is important to note that you must be well-adjusted to the ketogenic diet before beginning any moderate-intensity exercise. This will prevent unwanted side effects.
conclusion: When it comes to losing weight on the ketogenic diet, there are a number of additional factors to consider, such as precise carbohydrate intake, sleep patterns, and exercise.
Strict adherence to the ketogenic diet.
One of the main disadvantages of the ketogenic diet is the need to strictly follow the established diet for a long period of time.
Since this strict diet is quite restrictive, some people find it difficult to follow.
This is especially problematic when you're dining out or gathering with family and friends for parties and are forced to switch to a different diet that can reduce your weight loss results.
Also, don't forget the lack of research on the long-term health effects of the ketogenic diet.
You should definitely take these factors into account before starting a ketogenic diet.
conclusionNote: You may have difficulty following the ketogenic diet long-term due to its restrictive nature. Eating out and other situations may require special perseverance and preparation.
Go out
The ketogenic diet is a low-carb, high-fat diet. It has been found to provide several 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 caused by lack of calories, numbness of hunger and loss of water.
Ketogenic 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 ketogenic diet for weight loss may seem reassuring, it's important to consider its potential side effects, downsides, and lack of long-term research.