The ketogenic diet, or simply the ketogenic diet, is a low-carb, high-fat diet. Recently, it has rapidly become popular.
The ketogenic diet has been shown to provide huge health benefits, including weight loss. Therefore, many people follow this diet to achieve their weight loss goals.
Although research shows that the ketogenic diet can help you lose excess body fat, there are no long-term studies to support its effectiveness.
This article looks at the effectiveness of the ketogenic diet for weight loss.
Does it promote weight loss?
When following a traditional ketogenic diet, limit carbohydrate intake to less than 5-10% of total daily caloric intake.
This helps the body reach ketosis, a state in which it switches to using fat instead of carbohydrates as its primary energy source. Ketones are produced in the liver.
The lack of carbohydrates is usually compensated by increasing fat intake, up to 80% of calories, for a 2000-calorie diet, fat intake is 155-200 grams.
Protein intake is low—usually about 20 percent of calories, or 100 grams on a 2, 000-calorie diet.
Although long-term studies have never been conducted, there are several known mechanisms by which ketogenic diets lead to weight loss.
reduce hunger
One of the major weight loss mechanisms associated with the ketogenic diet may be its ability to reduce hunger.
Following a ketogenic diet results in a drop in ghrelin, one of the main hormones in the body that increases hunger.
Decreasing ghrelin production and reducing hunger can cause a person to consume fewer calories throughout the day, which can certainly lead to weight loss.
A study of 20 obese people on a ketogenic diet confirmed the link between this eating pattern and reduced food and alcohol cravings.
A ketogenic diet can be an effective tool for reducing hunger levels. However, its long-term safety must be considered.
support weight loss
Another possible mechanism for weight loss on the keto diet is water loss, which is caused by a significant reduction in carbohydrate intake.
This is because the carbohydrates accumulated in the body retain water.
When carbohydrate intake is reduced, such as during the initial stages of a keto diet, stored carbohydrates are released along with retained fluids, which can lead to weight loss.
Calorie Balance
In order to understand whether a ketogenic diet can help shed excess 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, calorie deficit is the main condition for weight loss.
A study of 17 obese or overweight men found that a ketogenic diet resulted in a modest increase in calories burned. However, this did not result in an increase in body fat loss compared to the results from the traditional basic diet.
These results suggest that ketogenic diets are not always superior to conventional diets in terms of weight loss while consuming the same number of calories.
Therefore, the weight loss effect of the ketogenic diet is likely the result of reduced calorie intake due to reduced hunger associated with a high-fat, very low-carb diet in the daily diet.
in conclusion: The ketogenic diet helps to lose excess weight, although the exact mechanism by which this effect is achieved remains unclear. Research suggests that weight loss caused by a ketogenic diet may be due to a lack of calories, decreased hunger, and decreased hydration.
Ketone Supplements
Since the ketogenic diet became popular, there have been many supplements on the market designed specifically for the ketogenic diet, some of which can help with weight loss.
List of the best keto supplements and their functional descriptions:
- 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 may have side effects that affect the digestive system.
- exogenous ketones (exogenous ketones). Supplements are external sources of ketones that replenish the endogenous ketones that are naturally produced in the body. They help increase the level of ketones in the blood, which can accelerate a state of ketosis.
- Keto Protein Powder (Keto Protein Powder). These protein powders feature a reduced carbohydrate content.
- Ketone Electrolytes (Keto Electrolytes). Electrolyte deficiencies are common during the initial stages of the keto diet. It is caused by a decrease in the amount of fluid in the body. Ketone electrolytes can help avoid deficiencies in common electrolytes such as sodium, potassium, and magnesium.
- Digestive enzymes (digestive enzymes). Some people may experience digestive issues due to high intake of fatty foods during the keto diet. Digestive enzyme supplements, 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 looked at the feasibility of exogenous ketones as a weight loss supplement. Therefore, certain exogenous ketones and MCT oils have been found to promote weight loss by reducing hunger and continuing to consume fewer calories.
However, human studies to support these claims are lacking.
While ketogenic supplements are optional, they can help ketogenic dieters transition seamlessly to this fairly strict diet and improve their adaptability to the diet.
However, these supplements are worth considering due to limited research, which cannot draw conclusions about their long-term safety.
in conclusion: MCT oil and exogenous ketones can help you reach ketosis faster and avoid many of the side effects associated with ketosis. However, although they can also reduce hunger, their use as a weight loss supplement is not recommended.
Other factors that may affect weight loss
To achieve the best results when following a ketogenic diet for weight loss, here are a few factors you need to consider.
the exact amount of carbohydrates consumed
Tracking the exact number of carbohydrates you eat each day can make it easier to switch to a ketogenic diet.
This will help ensure you reach ketosis relatively quickly and prevent many of the symptoms associated with the so-called "keto flu, " which is a cluster of symptoms associated with starting a keto diet, including headaches and confusion.
If you eat a lot of carbohydrates, you won't reach ketosis, and the possible benefits of the diet, including weight loss, are diminished.
Consuming less than 50 grams of carbohydrates per day is sufficient to induce ketosis in any individual.
did you sleep enough
Sleep is an often overlooked aspect of any diet. Research shows that lack of sleep and constant stress can negatively impact weight loss outcomes. This also applies to the ketogenic diet.
Studies have shown that lack of sleep can negatively affect hunger hormones such as ghrelin and leptin. This, in turn, leads to an increase in appetite, counteracting the hunger reduction of the ketogenic diet.
Making sure you get at least 7 hours of rest and sleep each day can help support the positive outcomes of a ketogenic diet.
do you live an active lifestyle
While the keto diet alone can lead to weight loss, combining 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. Research shows that the greatest amount of fat is burned during endurance exercise.
It's important to note that you must be well acclimated to the ketogenic diet before starting any moderate-intensity exercise. This will prevent unwanted side effects.
in conclusion: When it comes to losing weight on a ketogenic diet, there are many other factors to consider, such as accurate carbohydrate intake, sleep patterns, and exercise.
Strictly follow a ketogenic diet
One of the main disadvantages of the ketogenic diet is the need to strictly follow the established diet over a long period of time.
Given how strict this strict diet is, some people find it difficult to stick to it.
This is especially problematic when you're dining out or holidaying 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 ketogenic diet.
You should definitely consider these factors before starting a ketogenic diet.
in conclusion: Due to its restrictive nature, you may have difficulty following a ketogenic diet long-term. Eating out and other situations can require special perseverance and preparation.
result
The ketogenic diet is a low-carb, high-fat diet. It has been found to provide various health benefits, including weight loss.
While the exact mechanism of weight loss directly related to this eating style is still being studied, it has been established that weight loss is caused by a lack of calories, hunger, and water loss.
Keto supplements can reduce hunger and help you reach ketosis in a short period of time. However, they are not recommended for weight loss.
While the benefits of a ketogenic diet for weight loss may seem reassuring, it's important to consider its potential side effects, disadvantages, and lack of long-term research.