The ketogenic diet, or simply the keto diet, is a low carb, high fat diet. Recently, it is fast gaining popularity.
The ketogenic diet has been shown to provide tremendous health benefits, including weight loss. Thus, many people follow this way of eating to reach their weight loss goals.
Despite studies showing that the ketogenic diet can help you shed excess body fat, there have been no long-term studies supporting 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 the total daily calorie intake.
This helps the body reach ketosis, a condition in 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 the 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 of weight loss caused by the ketogenic diet.
Reduced feeling of hunger
One of the main weight loss mechanisms associated with the ketogenic diet is probably its ability to reduce hunger.
Following a keto diet causes a decrease in the level of ghrelin, which is one of the most important 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 a person will consume fewer calories during the day and this will definitely provoke weight loss.
A study conducted on a group of 20 obese people on a keto diet confirmed the link 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 long-term safety needs to 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 that have accumulated in the human body hold on to the water.
When carbohydrate intake is reduced, such as in the initial phase of the keto diet, stored carbohydrates are released along with retained fluid, and this leads to weight loss.
Calorie balance
To understand whether a ketogenic diet can help shed those unwanted pounds, it is important to consider how weight loss is usually achieved.
To lose weight, you need to consume fewer calories than your body burns. In other words, a calorie deficit is the main condition for losing excess weight.
A study of 17 obese or overweight men showed 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 better than 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 blunt hunger associated with the high fat and very low carbohydrate 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 lack of calories, reduced hunger levels and loss of water weight.
Keto supplements
Since the rise of the keto diet in popularity, 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 to 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 that are 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.
- Ketoprotein Powder (Ketoprotein Powder). These protein powders are characterized by a reduced carbohydrate content.
- Keto electrolytes (keto electrolytes). The lack of electrolytes is common in the initial phase of the keto diet. It is caused by a decrease in the fluid content of the body. Keto electrolytes can help avoid deficiencies in common electrolytes such as 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 problems. Dietary supplements for digestive enzymes, especially lipase, help break down fat.
It is worth noting that research into the effects of ketogenic supplements on weight loss is limited.
A 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 shown to promote weight loss by reducing hunger and continuing to consume fewer calories.
However, human studies are lacking in support of these claims.
Although keto supplements are optional, they can help keto dieters seamlessly switch to this rather restrictive diet and increase their adaptability to the diet.
However, it is worth considering the use of these supplements due to limited research which does not allow conclusions about their long term safety.
Conclusion: MCT oil and exogenous ketones can help you reach ketosis faster and avoid many of the side effects associated with going keto. But despite the fact that they also reduce hunger, it is not recommended to use them as weight loss supplements.
Other factors that can affect weight loss
For best results when following a keto diet for weight loss, consider the following number of factors.
The exact amount of carbohydrates consumed
Keeping track of the exact amount of daily carbohydrates you eat can make it easier to switch to a ketogenic diet.
This will help ensure that you achieve ketosis relatively quickly and prevent a range 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 when you do not have ketosis, the possible benefits of the diet, including weight loss, will be reduced.
Intake of less than 50 grams of carbohydrates daily is sufficient to induce ketosis in any individual.
You get 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 keto diet.
Research shows that sleep deprivation can negatively affect hunger hormones such as ghrelin and leptin. This in turn can lead to increased appetite, which counteracts the hunger-reducing effects of the keto diet.
Ensuring that you get at least 7 hours of rest and sleep a day can help support the positive results that come with a ketogenic diet.
Are you leading an active lifestyle
While the keto diet itself can lead to weight loss, pairing it with the right exercise program can amplify the effect.
While adapting to the diet, the body can use fat as its main source of energy for exercise. Studies show that the largest amount of fat is burned during endurance training.
It is important to note that you need to be well-adjusted to the keto diet before beginning any moderately intense workouts. 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 carbohydrate intake, sleep patterns and exercise.
Strict adherence to the keto diet
One of the major disadvantages of the keto diet is the need to strictly follow the established diet for a long period of time.
Given that this strict diet is quite restrictive, some people find it difficult to stick to it.
This is especially problematic when eating out or gathering with family and friends for the holidays and being forced to switch to a different diet that can lead to reduced weight loss results.
Also, do not forget the lack of research into the health effects of long-term keto diet.
You should definitely take these factors into account before starting a keto diet.
Conclusion: You may have difficulty following the keto diet in the long run due to its restrictive nature. Eating out and other situations may require special perseverance and preparation.
Result
The keto diet is a diet low in carbohydrates and high in fat. It has been shown to provide various health benefits including weight loss.
Although the exact mechanisms of weight loss directly related to this way of eating are still under study, it has been established that weight loss is caused by lack of calories, lethargy of hunger and water loss.
Keto supplements can reduce hunger and help you reach ketosis in a short amount of 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 is important to consider its potential side effects, disadvantages, and lack of long-term research.