How Does Keto Diet Work To Lose Weight – Adrienne Seitz, MS, RD, LDN Reviews Health, Nutrition – By Rudy Mawer, MSc, CISSN – Updated November 9, 2020
Obesity is a risk factor for metabolic syndrome, a cluster of metabolic diseases, including type 2 diabetes, high blood pressure, high waist-to-hip ratio, and low HDL cholesterol. (
How Does Keto Diet Work To Lose Weight
To combat this, many diets have emerged, including the ketogenic diet, in which people eat a lot of carbohydrates. Some studies show that this diet may be beneficial for people who are overweight (
What Are The Benefits And Risks Of The Keto Diet?
However, some experts have questioned the health benefits of the keto diet and called for more research. Although it can help you lose weight, there can also be problems (
This article explains how the keto diet can help people lose weight and manage metabolic syndrome. It also discusses some of the potential drawbacks.
As carbs decrease and fats increase, the body enters a metabolic state called ketosis. The body then begins to convert fat into ketones, which are molecules that can provide energy to the brain.
After a few days or weeks on such a diet, the body and brain become more efficient at burning fat and ketones for fuel instead of carbs.
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The ketogenic diet also lowers insulin levels, which can be beneficial for improving insulin sensitivity and blood sugar control.
Bottom Line: The ketogenic diet is a high fat, moderate protein and low carb diet. It works well by reducing insulin levels, producing ketones, and fat burning.
Some studies suggest that a ketogenic diet may be more effective than a low-fat diet for weight loss, even when total calorie intake is matched (
In one older study, people on a ketogenic diet lost 2.2 times more weight than those on a low-calorie, low-fat diet. Triglycerides and HDL (good) cholesterol are also elevated (13).
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However, both groups reduced calorie intake by the same amount, and this may have increased weight gain (13).
Another 2007 study compared low carb diets to the Diabetes UK Dietary Guidelines. He found that the low-carb group lost 15.2 kilograms (6.9 kg), while the low-carb group lost only 4.6 kilograms (2.1 kg). Over 3 months, the low-carbohydrate diet caused 3 times more weight loss (
However, there were no differences in HbA1c, ketone, or lipid levels between groups. Also, low-carb dieters reduced their calorie intake. Finally, there was no difference in fat or protein between the two groups. This is important to know if people are increasing their fat intake because they are following a keto diet.
However, there are different opinions about these findings. Some researchers argue that the results are only due to the high protein diet, others think that there are different “metabolic benefits” for the ketogenic diet.
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Other ketogenic diet studies have found that the ketogenic diet can lead to decreased appetite and food intake. This is very important when applying the analysis to a real-life setting (
If you don’t like counting calories, data suggests that a ketogenic diet may be a good option for you. You can eliminate certain foods and not keep calories.
If you follow the keto diet, you still have to check the label and keep the total number of grams of carbohydrates per day, which requires paying attention to food choices.
However, keep in mind that most of the studies mentioned above have small samples and only examine the short-term effects of the diet.
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Further research is needed to determine how the diet may affect the long-term weight loss and whether it will regain the weight once the normal diet is resumed.
Bottom Line: The ketogenic diet is an effective weight loss diet that is well supported by evidence. It is very filling and does not require calories.
However, note that it is important to ensure that you meet your calorie needs when following a ketogenic diet. Cutting calories too much can slow your metabolism, making it harder to lose weight in the long term.
Some experts also note that, while the keto diet can make you lose weight in a short period of time, the loss will not continue. It can also be difficult to follow a diet long-term (
The 4 Phases Of A Well Formulated Ketogenic Diet For Weight Loss
Bottom Line: A ketogenic diet can help you burn fat, reduce calorie intake, and increase feelings of satiety, compared to other weight loss diets.
Many of these risks can be improved – or even eliminated – through diet and lifestyle changes (
Insulin also plays an important role in diabetes and metabolic diseases. A ketogenic diet is great for lowering insulin levels, especially for people with type 2 diabetes or prediabetes.
An older study found that after just 2 weeks of a ketogenic diet, insulin sensitivity increased by 75% and blood sugar dropped from 7.5 mmol/l to 6.2 mmol/l (
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A 16-week study also found a 16% reduction in blood sugar levels. In addition, 7 out of 21 participants were able to completely stop all diabetes medications.
What’s more, some studies in humans and animals have also found that the ketogenic diet can reduce the level of total cholesterol and triglycerides.
In fact, some older studies show that the ketogenic diet can negatively affect heart health, especially in children (
In addition, although research shows that no saturated fat is directly associated with a higher risk of heart disease, it can increase the level of LDL (bad) cholesterol, which is a risk factor for heart disease.
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Furthermore, many studies also show that eating too much of certain types of fat can be associated with a higher risk of certain types of cancer.
Therefore, more research is needed to determine how the ketogenic diet may affect long-term health and disease.
Bottom Line: A ketogenic diet can improve many aspects of metabolic syndrome, a major risk factor for obesity, type 2 diabetes, and heart disease.
There are several key factors that explain the dramatic effect of the ketogenic diet on the symptoms of metabolic syndrome. These include:
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As you can see, the combination of these elements plays a significant and important role in health and protection against disease.
Bottom Line: A ketogenic diet can improve metabolic health by improving insulin action, lowering inflammation, and promoting fat loss, among others.
You may also want to check ketone levels in your urine or blood, since these let you know if you’re maintaining enough carb levels to achieve ketosis.
Based on current research, studies in my laboratory, and ongoing testing with clients, anything above 0.5-1.0 mmol/l indicates complete nutritional ketosis.
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Before switching to this type of diet or using any type of supplement, ask your doctor or nutritionist for advice.
Bottom Line: Base most of your meals on low-carb veggies and lean meats, fish, or eggs. You may also want to check your ketone levels.
There is no one right diet for everyone, especially since everyone’s metabolism, genetics, body type, lifestyle, tastes, and personal preferences are different.
It may work for people who are overweight or who have a high risk of developing metabolic syndrome, but it is not suitable for everyone. For example, it is not suitable for people with the following conditions (
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There may be some side effects. When you first start the diet, you may experience flu-like symptoms, known as the “keto flu.”
This can include weakness in mental function, increased appetite, sleep problems, nausea, digestive discomfort, and poor exercise.
Researchers haven’t done enough long-term studies to determine exactly what the long-term effects might be, but there could be kidney or liver problems.
There is also a risk of dehydration, so you need to drink plenty of fluids, especially water, while following this diet (
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Always consult a doctor before starting a ketogenic diet to make sure it is safe and suitable for you.
A ketogenic diet can also be difficult to stick to. If you can’t follow it but still like the idea of a low carb diet, then cycling or a low carb diet may be the best option for you.
A ketogenic diet may also not be the best choice for elite athletes or those looking to develop great muscle mass.
In addition, vegetarians or non-vegetarians can struggle with this diet, due to the important role of meat, eggs, fish and milk.
How To Get Into Ketosis: 6 Steps Backed By Science
Bottom line: the ketogenic diet can provide amazing results if you stick to it. However, it may not be the best option for everyone.
To get the most out of the ketogenic diet, you must eat foods high in fat and limit carbohydrate intake to less than 30-50 grams per day.
If you follow a ketogenic diet and health care, it can help you lose weight, and it can improve your overall health.
Our experts research the health and wellness space, and we update our stories when new information is available. It started in the 1920s as a treatment for epilepsy, the ketogenic diet has taken off in various forms over the past few years as an effective and sustainable method of weight loss. This diet is very attractive, because you can lose weight while still indulging in these beloved high-quality foods that have long been considered the enemy of weight gain. The idea that you can lose fat from
