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 offer tremendous health benefits, including weight loss. Thus, many people follow this way of nutrition to achieve their goals of losing weight.
Despite the fact that studies show that the ketogenic diet can help you get rid of excess body fat, there have been no long-term studies to support its effectiveness.
This article examines the effectiveness of these diets 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 condition during which it switches to using fat instead of carbohydrates as the main source of energy. Ketones are produced in the liver.
Carbohydrate deficiency is usually offset by an increase in fat intake of up to 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 done, there are some known mechanisms for weight loss caused by the ketogenic diet.
Reduced feelings of hunger
One of the main weight loss mechanisms associated with the ketogenic diet is likely to be its ability to reduce hunger.
Following a diet provokes 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 fading the feeling of hunger can lead to the fact that a person will consume fewer calories throughout the day and this will certainly provoke weight loss.
A study conducted on a group of 20 obese people on a keto diet confirmed the link between this way of eating and reducing the desire for food and alcohol.
These diets can be an effective tool for reducing hunger levels. However, its long-term safety must be taken into account.
Weight loss support
Another possible mechanism for weight loss in a keto diet is water loss, which is caused by a measurable reduction in carbohydrate intake.
This is because the carbohydrates accumulated in the human body hold water.
When carbohydrate intake is reduced, such as during the initial phase of the keto diet, stored carbohydrates are released along with retained fluid and this leads to weight loss.
Balance and calories
To understand if a ketogenic diet can help remove these unwanted pounds, 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, calorie deficit is the main condition for losing excess weight.
A study of 17 obese or overweight men found that their diet resulted in a modest increase in calories burned. However, this did not lead to an increase in body fat loss compared to the results of the traditional basic diet.
These results show that the ketogenic diet is not always superior to the traditional diet for weight loss, given the same amount of calories consumed.
Thus, the weight loss effect of these diets is most likely as a result of eating fewer calories due to the relief of hunger associated with the high fat diet and with very few carbohydrates in the daily diet.
Conclusion: These diets help to lose excess pounds, although the exact mechanisms by which this effect is achieved remain unclear. Studies show that weight loss caused by these diets is likely due to lack of calories, reduced hunger levels and water weight loss.
Keto Supplements
Since the rise in popularity of these diets, there have been many supplements on the market designed for these diets, and some of them can help in weight loss.
List of the best 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 oil 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 the endogenous ketones naturally produced in the body. They help increase the level of ketones in the blood, thus accelerating the achievement of a ketotic state.
- Keto protein powders (Keto protein powders). These protein powders are characterized by a reduced carbohydrate content.
- These electrolytes (these electrolytes). Electrolyte deficiency is common during the initial phase of the keto diet. It is caused by a decrease in fluid content in the body. Electrolytes these can help avoid deficiencies in common electrolytes such as sodium, potassium and magnesium.
- Solvent enzymes (Solvent enzymes). Due to the high intake of fatty foods during these diets, some people may have digestive problems. Digestive enzyme supplements, especially lipases, help break down fats.
It is worth noting that research on the effects of ketogenic supplements on weight loss is limited.
A study in mice looked at the viability of exogenous ketones as a supplement to weight loss. As a result, some exogenous ketones as well as MCT oil have been found to promote weight loss by reducing hunger and continuing to consume fewer calories.
However, human studies are lacking to support these claims.
Although these supplements are optional, they can help those who diet these go smoothly into this rather restrictive diet and increase their adaptability to the diet.
However, it is worth considering the use of these supplements due to limited research, which does 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 passage. However, despite the fact that they also reduce hunger, their use as a supplement for weight loss is not recommended.
Other factors that can affect weight loss
To achieve the best results when following a 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 carbohydrates you eat can make the transition to a ketogenic diet easier.
This will help ensure that you achieve ketosis relatively quickly and prevent a range of 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 eat too many carbohydrates, you will not achieve ketosis and the potential benefits of the diet, including weight loss, will be diminished.
Consumption of less than 50 grams of carbohydrates per day is enough to induce ketosis in any individual.
Are you getting enough sleep
Sleep is an often overlooked aspect of any diet. Research shows that sleep deprivation and constant stress can have a negative impact on weight loss results. This also applies to these diets.
Research shows that sleep deprivation can negatively affect hunger hormones like ghrelin and leptin. This, in turn, can lead to increased appetite, counteracting the hunger-reducing effects of these diets.
Make sure you get at least 7 hours a day of rest and sleep can help support the positive results that come with a ketogenic diet.
Do you lead an active lifestyle
While dieting alone can lead to weight loss, combining it with the right exercise program can improve the effect.
As it adapts 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 strenuous exercise.
It is important to note that you need to adjust your diet well before starting any moderate-intensity exercise. This will prevent unwanted side effects.
Conclusion: When it comes to losing weight with these diets, a number of additional factors need to be considered, such as proper carb intake, sleep patterns and exercise.
Strict adherence to diet to diet these
One of the main disadvantages of these diets is the need to strictly follow the established diet for a long period of time.
Given the fact that this strict diet is quite restrictive, some people find it difficult to adhere to it.
This is especially problematic when you are eating out or gathering with family and friends for the holidays and you are forced to switch to a different diet which can lead to reduced weight loss results.
Also, remember the lack of research on the health effects of these long term diets.
You should definitely consider these factors before starting a diet like these.
Conclusion: You may have difficulty following these diets due to its restrictive nature. Eating out and other situations may require special perseverance and preparation.
outcome
The keto diet is a low carb and high fat diet. It has been found to offer various health benefits, including weight loss.
Although the exact weight loss mechanisms directly related to this type of nutrition are still under study, it has been proven that weight loss is provoked by lack of calories, fading of hunger and loss of water.
These supplements can reduce hunger and help you achieve ketosis in a short time. However, their use is not recommended for weight loss.
While these diet benefits for weight loss may seem soothing, it is important to consider the possible side effects, downsides, and lack of long-term research.