A ketogenic diet, or simply a keto diet, is a low-carb, fatty diet. Lately it is rapidly gaining popularity.
It has been proven that a ketogenic diet provides tremendous health benefits, including weight loss. Thus, many people follow this path of nutrition to achieve their weight loss goals.
Although studies show that a ketogenic diet can help you get rid of excess body fat, there have been no long-term studies to support its effectiveness.
This article discusses the effectiveness of the keto diet for weight loss.
Helps to lose weight?
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 condition in which it switches to using fats as its main source of energy instead of carbohydrates. Ketones are produced in the liver.
Carbohydrate deficiency is usually compensated by fat intake of about 80% of calories, which is 155-200 grams for a 2000 calorie diet.
Protein intake is low - usually about 20% of calories, which is 100 grams for a 2000 calorie diet.
Although long-term studies have never been performed, there are several known mechanisms for weight loss induced by ketogenic diets.
Decreased feeling of hunger
One of the main mechanisms of weight loss associated with a ketogenic diet is likely to be the ability to reduce hunger.
Adherence to the keto diet leads to a decrease in the level of ghrelin, which is one of the main hormones in the human body that increases the feeling of hunger.
Reducing ghrelin production and reducing the feeling of hunger can lead to the fact that a person consumes fewer calories throughout the day and this will inevitably lead to weight loss.
A study of 20 groups of obese people on a keto diet confirmed the link between this diet and a reduction in cravings for food and alcohol.
A keto diet can be an effective way to reduce hunger levels. However, its safety is to be considered in the long run.
Weight loss support
Another possible mechanism for weight loss on the keto diet is water loss caused by a measured reduction in carbohydrate intake.
This is because the carbohydrates accumulated in the human body retain water.
When carbohydrate intake is reduced, for example, in the initial phase of the keto diet, stored carbohydrates are excreted with the retained fluid and this leads to weight loss.
Caloric balance
To understand whether a ketogenic diet can remove these unwanted pounds, it is important to consider how weight loss is achieved normally.
To lose weight, you need to consume fewer calories than your body burns. In other words, calorie deficit is the main condition for losing excess weight.
A study of 17 obese or obese men found that a keto diet caused a moderate increase in calories. 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 a ketogenic diet does not always exceed the traditional diet for weight loss, given the same number of calories consumed.
Thus, the weight loss effect of the keto diet is likely to be the result of consuming fewer calories, due to the hunger reduction associated with a high-fat, very low-carbohydrate diet in the daily diet.
Conclusion: Keto diet helps to lose extra pounds, however, the exact mechanisms by which this effect is achieved remain unclear. Studies have shown that weight loss caused by the keto diet is likely due to a lack of calories, reduced hunger levels, and water weight loss.
Keto supplements
As the popularity of the keto diet has increased, many supplements designed for the keto diet have appeared on the market and some of them can help in weight loss.
A list of the best Keto supplements with a description of their characteristics:
- MCT oil (MCT oil). This medium chain triglyceride oil helps people who are on a ketogenic diet to add more fat to their diet and stay in a state of ketosis. This oil is absorbed faster than traditional fats, but can have side effects on the digestive system.
- Exogenous Ketones (Exogenous Ketones). The supplement is an external source of ketones that replenishes naturally occurring endogenous ketones in the body. They help to raise the level of ketones in the blood, thus accelerating the achievement of the 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 in the early stages of the keto diet. This is caused by a decrease in fluid content in the body. Keto 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 have digestive problems. Supplements of digestive enzymes, specifically lipase, help break down fats.
It should be noted that the study of the effects of ketogenic supplements on weight loss is limited.
One study in mice looked at the viability of exogenous ketones as a weight loss supplement. As a result, it has been found that certain exogenous ketones as well as MCT oils contribute to weight loss by reducing hunger and consuming fewer calories.
However, human studies are lacking to support these claims.
While keto supplements are optional, they can help people with the keto diet smoothly switch to this rather restrictive diet and increase their adaptation to the diet.
However, it is worth considering the use of these supplements due to limited studies, which do not allow conclusions about their safety in the long run.
Conclusion: MCT oil and exogenous ketones can help you achieve ketosis faster and avoid many of the side effects associated with keto transition. However, although they also reduce hunger, their use as a weight loss supplement is not recommended.
Other factors that can affect weight loss
To achieve the best results when following a keto diet for weight loss, you need to consider the following factors.
Exact amount of carbohydrates consumed
Tracking the exact amount of carbohydrates taken daily can make it easier to switch to a ketogenic diet.
This will help you to achieve ketosis relatively quickly and avoid many of the symptoms associated with the so-called "keto flu", which is a group of symptoms including headaches and confusion associated with starting a keto diet.
If you consume too many carbohydrates, you will not achieve ketosis and the possible benefits of the diet, including weight loss, will be reduced.
Daily consumption of less than 50 grams of carbohydrates is enough to cause ketosis in any individual.
You get enough sleep
Sleep is an often overlooked aspect of any diet. Studies have shown that lack of sleep and constant stress can negatively affect weight loss results. This also applies to the keto diet.
Studies have shown that lack of sleep can negatively affect hunger hormones such as ghrelin and leptin. This, in turn, can lead to an increase in appetite, as opposed to the hunger-reducing effect of the keto diet.
Make sure you get at least 7 hours of rest and sleep a day to help you support the positive results of a ketogenic diet.
Whether or not you lead an active lifestyle
While a keto diet can independently lead to weight loss, pairing it with the right exercise program can enhance the effect.
When adapting to a diet, the body can use fat as a major source of energy for exercise. Studies have shown that most fat is burned during endurance training.
It is important to note that you should be well adapted to the keto diet before starting moderate-intensity exercise. This will prevent unwanted side effects.
Conclusion: When it comes to weight loss with a keto diet, there are many additional factors to consider, such as accurate carbohydrate intake, sleep patterns, and exercise.
Strict dietary adherence to the keto diet
One of the major disadvantages of the Keto diet is the need to adhere strictly to the established diet over a long period of time.
Given that this strict diet is quite restrictive, some find it difficult to adhere to it.
This is especially problematic when you are having dinner outside or gathering with family and friends for relaxation and you are forced to switch to another diet which can lead to weight loss.
Also, do not forget about the lack of studies on the long-term effects of the keto diet.
You should definitely consider these factors before starting a keto diet.
Conclusion: You may find it difficult to maintain a long-term keto diet due to its limiting nature. Eating out and in other situations may require special endurance and training.
Result
The keto diet is a low-carb, fatty diet. It has been found to provide a variety of health benefits, including weight loss.
Although the exact mechanisms of weight loss that are directly related to this diet are still under study, it has been established that weight loss is provoked by a lack of calories, reduced hunger, and water loss.
Keto supplements can reduce hunger and help you achieve ketosis in a short amount of time. However, their use is not recommended for weight loss.
While the benefits of the keto diet for weight loss may seem soothing, it is important to consider its potential side effects, disadvantages, and lack of long-term research.