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. So, 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, no long-term studies have proven its effectiveness.
This article examines 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 achieve ketosis, a state in which it switches to using fat instead of carbs as its main source of energy. Ketones are produced in the liver.
The lack of carbohydrates is usually compensated by increasing fat intake to about 80% of calories, or 155 to 200 grams for a 2000 calorie diet.
Protein intake is low - usually around 20% of calories, or 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.
Reduction of feelings of hunger
Probably one of the main weight loss mechanisms associated with the ketogenic diet is its ability to reduce hunger.
Following a keto diet causes a decrease in the level of ghrelin, which is one of the main hormones in the human body that increases feelings of hunger.
Reducing the production of ghrelin and reducing the feeling of hunger can lead to the fact that a person will consume fewer calories throughout the day, which will certainly cause weight loss.
A study conducted on a group of 20 obese people following 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 must be considered.
weight loss support
Another possible mechanism of weight loss on a keto diet is water loss, which is caused by a measurable reduction in carbohydrate intake.
Indeed, the carbohydrates accumulated in the human body retain water.
When carbohydrate intake is reduced, such as during the initial phase of the keto diet, the stored carbohydrates are released along with the retained fluid, resulting in weight loss.
Calorie balance
In order to understand whether a ketogenic diet can help shed those extra 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 calorie deficit is the main condition for losing excess weight.
A study of 17 obese or overweight men found that the keto diet caused a slight increase in calories burned. However, this did not lead to increased 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 losing weight, with the same quantity of calories consumed.
Thus, the weight loss effect of the keto diet is most likely the result of consuming fewer calories due to the alleviation of hunger associated with the high fat, very low carbohydrate diet in the daily diet. .
Conclusion: The Keto diet helps in shedding extra pounds, although the exact mechanisms by which this effect is achieved remain unclear. Studies show that the weight loss caused by the keto diet is likely due to lack of calories, reduced hunger, and loss of water weight.
Keto supplements
Since the rise in popularity of the keto diet, there have been many supplements for keto diets in the market, and some of them can help with weight loss.
List of 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 can have side effects affecting the digestive system.
- Exogenous Ketones (Exogenous Ketones). The supplement is an external source of ketones which supplement the endogenous ketones naturally produced in the body. They help increase the level of ketones in the blood, thus 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). 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 common electrolyte deficiencies like sodium, potassium, and magnesium.
- Digestive Enzymes (Digestive Enzymes). Due to the high intake of fatty foods while on the keto diet, some people may experience digestive issues. Digestive enzyme supplements, especially lipase, help break down fat.
It should be noted 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 shown 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 increase their adaptability to the diet.
However, it is worth considering using these supplements 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, despite the fact that they also reduce hunger, they are not recommended to be used as a weight loss supplement.
Other factors that can affect weight loss
To get the best results when following 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 carbs you eat daily can make transitioning to a ketogenic diet easier.
This will help you reach ketosis relatively quickly and prevent a number of symptoms related to the so-called "keto flu, " which is a collection of symptoms including headaches and confusion associated with starting aa 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 carbs per day is enough to induce ketosis in any individual.
do you sleep enough
Sleep is an often overlooked aspect of any diet. Research shows that sleep deprivation and constant stress can negatively impact 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 of rest and sleep a day can help support the positive results that come with a ketogenic diet.
Lead an active life
Although the keto diet alone 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 the main source of energy for exercise. Studies show that the greatest amount of fat is burned during endurance exercise.
It's important to note that you should be well-adjusted to the keto diet before beginning any moderate-intensity exercise. This will avoid 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 precise carbohydrate intake, sleep habits, 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 time.
Since this strict diet is quite restrictive, some people find it difficult to stick to it.
This is especially problematic when you're dining out or getting together with family and friends for the holidays and are forced to switch to a different diet which can lead to reduced weight loss results.
Also, keep in mind the lack of research on the health effects of long-term keto diets.
You should definitely consider these factors before starting a keto diet.
Conclusion: You may have difficulty following the keto diet long term due to its restrictive nature. Outings to restaurants and other situations may require special 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 mode of eating are still being studied, it is established that weight loss is caused by a lack of calories, the alleviation of hunger and a loss of energy. 'water.
Keto supplements can reduce hunger and help you achieve 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.