A ketogenic diet, or simply a keto diet, is a low-carbohydrate, high-fat diet. Recently, it is rapidly gaining popularity.
Ketogenic diets have been shown to provide great health benefits, including weight loss. Thus, many people follow this method of eating to achieve their weight loss goals.
Although studies have shown that a ketogenic diet can help shed excess body fat, no long-term studies have been conducted to support its effectiveness.
This article looks at the effectiveness of a keto diet to lose weight.
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 condition in which it uses fat instead of carbohydrates as its main source of energy. Ketones are produced in the liver.
Lack of carbohydrates is usually compensated by an increase in fat intake of about 80% of the calories from 155-200 grams for a 2000-calorie diet.
Protein intake is low - usually about 20% of calories, which is 100 grams for a 2, 000-calorie diet.
Although no long-term studies have been conducted, there are several known mechanisms for weight loss caused by a ketogenic diet.
Decreased feelings of hunger
One of the main weight loss mechanisms associated with a ketogenic diet is probably its ability to reduce hunger.
After a keto diet, it causes a decrease in the level of ghrelin, one of the main hormones in the human body that increases the feeling of hunger.
Reducing the production of ghrelin and reducing the feeling of hunger can cause a person to consume fewer calories per day, and this will undoubtedly lead to weight loss.
A study of a group of 20 obese people on a keto diet confirmed the link between this diet and reduced cravings for food and alcohol.
Keto diet can be an effective tool to reduce hunger. However, its security must be taken into account in the long run.
Support to lose weight
Another possible mechanism for weight loss in the keto diet is water loss resulting from a measurable reduction in carbohydrate intake.
Because the carbohydrates accumulated in the human body store water.
When carbohydrate intake is reduced, for example in the early stages of a keto diet, stored carbohydrates are released along with stored fluid, leading to weight loss.
Calorie balance
To understand whether a ketogenic diet can help you lose unwanted weight, 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, the main condition for losing weight is a lack of calories.
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 a traditional basic diet.
These results show that given the same amount of calories consumed, a ketogenic diet is not always superior to a traditional diet for weight loss.
Thus, the weight loss effect of the keto diet is most likely the result of low calorie intake due to the reduction in hunger associated with a high-fat, very low-carbohydrate diet in the daily diet.
The result: Keto diet helps to lose extra pounds, although the exact mechanisms by which this effect is obtained are not clear. Studies show that the weight loss caused by the keto diet is most likely related to calorie deficiency, reduced hunger and water weight loss.
Keto supplements
Since the popularity of keto diets has increased, there are many supplements on the market designed for keto diets, and some of them can help you lose weight.
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 fat 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 complement naturally produced endogenous ketones in the body. They help increase the level of ketones in the blood and thus accelerate the achievement of ketosis.
- Keto protein powders (keto-protein powders). These protein powders are characterized by a reduced carbohydrate content.
- Ketoelectrolytes (Ketoelectrolytes). Electrolyte deficiency is common in the early stages of the keto diet. It is associated with a decrease in the amount of fluid in the body. Ketone electrolytes can help prevent 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. Digestive enzyme supplements, especially lipase, help break down fats.
It should be noted that research on the effects of ketogenic supplements on weight loss is limited.
A study on mice looked at the viability of exogenous ketones in addition to weight loss. As a result, certain exogenous ketones, as well as MCT oil, have been found to help you lose weight by reducing hunger and continuing to consume fewer calories.
However, there is no human research to support these claims.
Although keto supplements are optional, keto diets can help people switch to this rather restrictive diet without problems and increase their ability to adapt to the diet.
However, due to limited research, the use of these supplements is worth considering, which does not allow us to draw conclusions about their safety in the long run.
The result: MCT oil and exogenous ketones can help you reach ketosis faster and prevent many of the side effects that go into keto. However, although they also reduce hunger, it is not recommended to use them as a supplement to lose weight.
Other factors that can affect weight loss
To get the best results when following a keto diet to lose weight, you should consider the following factors.
The exact amount of carbohydrates consumed
Keeping track of the exact amount of carbohydrates you eat each day can make it easier to switch to a ketogenic diet.
This will help you reach ketosis relatively quickly and prevent a number of symptoms associated with keto flu, a set 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.
Consumption of less than 50 grams of carbohydrates per day is enough for each person to develop ketosis.
You get enough sleep
Sleep is a often overlooked aspect of any diet. Studies show that insomnia and constant stress can negatively affect weight loss results. This also applies to the keto diet.
Studies show that sleep deprivation can have a negative effect on hunger hormones such as ghrelin and leptin. This, in turn, can lead to an increase in appetite by counteracting the anti-hunger effects of the keto diet.
Resting and getting at least 7 hours of sleep a day can help support the positive results that come with a ketogenic diet.
You lead an active lifestyle
While a keto diet can cause weight loss on its own, combining it with a proper exercise program can increase its effectiveness.
As the body adapts to the diet, it can use fat as the main source of energy for exercise. Studies show that most of the fat is burned during endurance training.
It is important to note that you need to be well-adjusted to your keto diet before starting any moderate-intensity workout. This will prevent unwanted side effects.
The result: When it comes to losing weight with a keto diet, a number of additional factors such as exact carbohydrate intake, sleep patterns and exercise should be considered.
Strict adherence to the keto diet
One of the main disadvantages of the keto diet is the need to strictly adhere to the established diet for a long time.
Given that this strict diet is quite restrictive, some people find it difficult to follow it.
This is especially problematic when eating or gathering for a holiday with family and friends and when you have to switch to a different diet, which can lead to a reduction in weight loss results.
Also, keep in mind that there are no studies on the health effects of long-term keto diets.
You should definitely consider these factors before starting a keto diet.
The result: Due to its restrictive nature, you may have difficulty following a keto diet for a long time. Eating out and other situations may require special perseverance and preparation.
The result
The keto diet is a low-carbohydrate, 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 diet are still being studied, it has been found that weight loss is associated with calorie deficiency, hunger and water loss.
Keto supplements can reduce hunger and help you reach ketosis in a short time. However, it is not recommended to use them to lose weight.
While the benefits of a keto diet for weight loss may seem plausible, it is important to consider its potential side effects, disadvantages, and lack of long-term research.