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 have tremendous health benefits, including weight loss. Therefore, many people follow this type of diet to achieve their weight loss goals.
Despite the fact that studies show that the ketogenic diet can help you shed excess body fat, there are no long-term studies to prove its effectiveness.
This article looks at the effectiveness of the keto diet for weight loss.
Does it promote weight loss?
On a traditional ketogenic diet, carbohydrate intake is limited to less than 5-10% of total daily caloric intake.
This helps the body achieve ketosis, a state in which it transitions to using fat instead of carbohydrates as its primary fuel source. 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 on a 2000 calorie diet.
Protein intake is low - typically around 20% of calories, which equates to 100 grams on a 2000 calorie diet.
Although long-term studies have never been conducted, there are several known mechanisms for weight loss caused by the ketogenic diet.
Reduced feeling of hunger
One of the most important weight loss mechanisms associated with the ketogenic diet is probably its ability to reduce hunger.
Adhering to a ketogenic diet leads to a decrease in ghrelin levels, one of the key hormones in the human body that increases feelings of hunger.
Decreasing the production of ghrelin and curbing hunger pangs can cause a person to consume fewer calories throughout the day, which will certainly result in weight loss.
A study conducted on a group of 20 obese people on the ketogenic diet confirmed the link between this type of diet and a decrease in food and alcohol cravings.
The keto diet can be an effective way to reduce hunger. However, its safety must be considered in the long run.
Weight loss support
Another possible mechanism for weight loss on a ketogenic diet is water loss caused by a measurable reduction in carbohydrate intake.
This is because carbohydrates accumulated in the human body retain water.
When carb intake is reduced, such as during the initial stages of the keto diet, stored carbs are released along with retained fluid, leading to weight loss.
calorie balance
To understand if a ketogenic diet can help shed those unwanted pounds, it's important to consider how weight loss is typically achieved.
To lose weight you need to consume fewer calories than your body burns. In other words, being in a calorie deficit is the key to losing excess weight.
A study of 17 obese or overweight men found that the keto diet resulted in a slight increase in calories burned. However, this did not lead to an increase in body fat loss compared to the results of the traditional alkaline diet.
These results show that the ketogenic diet is not always superior to the traditional weight loss diet for the same calorie intake.
Therefore, the weight loss effect of the ketogenic diet is most likely the result of lower caloric intake due to the blunting of hunger associated with the high-fat, very low-carb diet in the daily diet.
Conclusion: The keto diet helps shed extra pounds, although the exact mechanisms by which this effect is achieved are still unclear. Studies show that the 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 rise in popularity of the keto diet, there are 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 properties:
- MCT Oil (MCT Oil). This medium-chain triglyceride oil helps people on the ketogenic diet add more fat into their diet and stay in ketosis. This oil is absorbed faster than regular fats, but it can have side effects that affect the digestive system.
- Exogenous Ketones (Exogenous Ketones). The dietary supplement is an external source of ketones that supplement the body's naturally produced ketones. They help increase blood ketone levels, which speeds up the process of reaching a state of ketosis.
- Keto Protein Powder (Keto Protein Powder). These protein powders are characterized by a reduced carbohydrate content.
- Keto Electrolytes (Keto Electrolytes). Lack of electrolytes is common in the early stages of the keto diet. It is caused by a decrease in the level of fluid in the body. Keto electrolytes can help prevent deficiencies in common electrolytes like sodium, potassium, and magnesium.
- Digestive enzymes (digestive enzymes). Due to the high intake of fatty foods on the keto diet, some people may experience digestive issues. Dietary supplements with digestive enzymes, especially 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 examined 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 eat fewer calories.
However, human studies to support these claims are lacking.
Although keto supplements are optional, they can help keto dieters seamlessly transition into this rather restrictive diet and increase their ability to adapt to the diet.
However, it's worth considering the use of these supplements due to the limited research that doesn't support their long-term safety.
Conclusion: MCT oil and exogenous ketones can help you achieve ketosis faster and avoid many of the side effects associated with keto. However, although they also reduce hunger, it is not recommended to use them as a dietary supplement for weight loss.
Other factors that can affect weight loss
To get the best results on a keto 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 carbohydrates you're eating each day can make the transition to a ketogenic diet easier.
This will help you achieve ketosis relatively quickly and prevent a range of symptoms associated with what's known as "keto flu, " which is a collection of symptoms, including headaches and confusion, associated with starting a ketogenic cyclenutrition are related.
If you eat a lot of carbohydrates, you will not reach ketosis and the potential benefits of the diet, including weight loss, will be reduced.
Daily intake of less than 50 grams of carbohydrates is enough to induce ketosis in anyone.
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. The same goes for the keto diet.
Research shows that sleep deprivation can negatively affect hunger hormones like ghrelin and leptin. This, in turn, can lead to increased appetite, which counteracts the hunger-reducing effects of the ketogenic diet.
Make sure you get at least 7 hours of rest and sleep a day to support the positive results that come with a ketogenic diet.
Lead an active lifestyle
While the keto diet alone can lead to weight loss, combining it with the right exercise program can amplify the effects.
During the adjustment to the diet, the body can use fat as the main source of energy for exercise. Studies show that endurance sports burn the most fat.
It's important to note that you must be well adjusted to the keto diet before beginning any moderate-intensity exercise. This prevents unwanted side effects.
Conclusion: When it comes to losing weight on the keto diet, there are a number of additional factors to consider, such as: B. accurate carbohydrate intake, sleep patterns and exercise.
Strict 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 of time.
Given that this strict diet is quite restrictive, some people find it difficult to stick to it.
This is especially problematic when you're dining out on vacation or gathering with family and friends and are forced to switch to a different diet that may result in less weight loss.
Also, don't forget the lack of research on the health effects of a long-term keto diet.
It is important to consider these factors before starting a keto diet.
Conclusion: You may have trouble sticking to the keto diet long-term due to its restrictive nature. Eating out and other situations can require extra perseverance and preparation.
result
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 directly related to this type of diet are still being studied, it has been found that weight loss is caused by calorie deprivation, hunger blunting, 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 ketogenic diet for weight loss may seem reassuring, it's important to consider the potential side effects, downsides, and lack of long-term research.