Keto Diet: Does It Work Better For Weight Loss?

The keto diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. In recent years, it has gained popularity as a weight-loss strategy. The diet involves depriving the body of glucose, its main source of energy, and forcing it to burn fat instead, through a process called ketosis. While research has shown that people can achieve faster weight loss with keto than with a calorie-reduction diet, maintaining weight loss over time can be challenging. Additionally, keto pills, which are meant to increase ketone levels in the blood, have been shown to be less effective than the diet itself, which offers additional benefits such as lower insulin levels.

Faster weight loss

The keto diet is a popular choice for people looking to lose weight quickly. The diet involves eating a very low amount of carbohydrates and a high amount of fat, which forces the body to use fat as its primary fuel source instead of glucose. This process is called ketosis.

Research has shown that the keto diet can lead to faster weight loss compared to a traditional calorie-reduction diet. However, it is important to note that the long-term effectiveness of the keto diet is not yet supported by extensive research.

How it works

When following the keto diet, your carb intake is limited to less than 5-10% of your total daily calorie intake. This typically means consuming less than 50 grams of carbs per day, which is a drastic reduction for most people. To compensate, fat intake is increased to around 70-90% of calories, and protein intake is moderate at 20% of calories.

This significant reduction in carbs leads to a loss of water weight, as carbs hold water in their stored form in the body. As a result, when you reduce your carb intake, stored carbs are released along with additional fluid, resulting in weight loss.

In addition to water weight loss, the keto diet is thought to promote weight loss by reducing hunger and decreasing calorie intake. One of the main hunger hormones, ghrelin, has been found to be decreased in people following the keto diet, leading to reduced food and alcohol cravings.

Other factors to consider

While the keto diet can be an effective tool for weight loss, there are several other factors that can impact your progress:

• Sleep and stress: Lack of sleep and chronic stress can negatively affect weight loss outcomes, even when following the keto diet. Sleep deprivation can also impact hunger hormones, causing increased appetite.
• Physical activity: Combining the keto diet with regular exercise can enhance weight loss. When adapted to the diet, your body can use fat as its primary fuel source for exercise, which is especially beneficial for endurance-based sports.
• Sustainability: One of the major downsides of the keto diet is its long-term sustainability due to its restrictive nature. It can be challenging to adhere to the diet, especially when dining out or during social gatherings.
• Individual factors: Everyone's body is different, and weight loss rate will vary depending on health situation, body composition, exercise and eating habits, and individual fat adaptation period.

The keto diet can be an effective strategy for faster weight loss, but it is important to consider potential side effects, downsides, and the lack of long-term research. It is always recommended to consult with a healthcare professional before starting any new diet, as the keto diet may not be suitable for everyone.

Short-term safety

The keto diet is a low-carb, high-fat diet that can lead to quick weight loss. However, it is not without its risks, and there is a lack of clarity on its long-term effects.

The keto diet is generally considered safe for short-term use, typically defined as up to six months. It has been used as a medical treatment for epilepsy in children for over a hundred years and has been proven safe for soldiers in military training. The diet has also been shown to be effective for short-term weight loss, with one study showing significant weight loss in obese patients over 24 weeks.

However, there are some potential side effects and health risks associated with the keto diet in the short term. One of the most common side effects is "keto flu," which includes symptoms such as fatigue, headache, cramps, nausea, and vomiting. This usually lasts only a few days as the body adjusts to the diet. To mitigate these symptoms, it is recommended to increase hydration and consume foods or supplements rich in nutrients like potassium, sodium, and magnesium.

Another concern with the keto diet is the risk of nutrient deficiencies. The diet restricts many important sources of nutrients, such as legumes, fruits, and whole grains, which can lead to deficiencies in micronutrients like magnesium, selenium, vitamins A, B, and C. It is important to consult a dietitian to ensure adequate nutrient intake while on the keto diet.

Additionally, the keto diet can cause digestive issues and constipation due to its low fibre content. It may also affect athletic performance, with some research showing that participants performed worse on high-intensity exercises after being on the keto diet for four days.

Furthermore, the keto diet can be challenging to adhere to due to its restrictive nature, and it may not be suitable for everyone. For example, those with chronic kidney disease, gallbladder disease, or thyroid disease should proceed with caution as the diet may worsen their condition.

In conclusion, while the keto diet has been shown to be safe and effective for short-term weight loss, it is important to be aware of the potential side effects and health risks associated with it. Consulting a healthcare professional before starting the keto diet is recommended to ensure it is right for your individual needs and health status.

Ketone levels

Nutritional ketosis is defined as having blood ketone levels of 0.5 to 3 mmol/L (or mg/dL). This is the optimal ketone range for weight loss.

The time it takes to reach a state of ketosis varies from person to person but typically takes two to four days. During this time, the body burns through its carb stores and switches to producing ketones from either dietary fat or stored body fat to burn as energy.

For those looking to use the keto diet for therapeutic benefits for medical conditions such as epilepsy, cancer, or endocrine and metabolic disorders, higher ketone levels are recommended—specifically in the 3.0 mmol/L to 5.0 mmol/L range.

It is important to note that no one should aim for the orange or red zones on a ketone levels chart, as these levels are nearly impossible to achieve and do not increase the diet's benefits. Additionally, those with type 1 diabetes should be cautious when approaching these levels, as they face the potential risk of developing a diabetic complication called ketoacidosis, which requires urgent medical attention.

The optimal ketone level depends on your goals. If your primary goal is weight loss, achieving "light nutritional ketosis," or 0.5 mmol/L-1.0 mmol/L, is a good starting point. From there, you can aim for "optimal ketosis," which is when your ketone levels are between 1.0 mmol/L and 3.0 mmol/L.

Exercise also affects ketone levels, with anaerobic exercise generally decreasing circulating ketones and aerobic exercise tending to increase them. However, this varies from person to person, and it is beneficial to monitor ketone levels to understand how your body responds to different activities and foods.

Weight loss plateaus

• Evaluate your diet: Plateauing may signal the need to reevaluate your macronutrient ratio and track your intake more carefully. Ensure you're not consuming too many carbs or protein, which can prevent ketosis. Also, be mindful of consuming too many calories from high-fat foods, as this can hinder weight loss.
• Intermittent fasting: Pairing keto with intermittent fasting may accelerate your transition into ketosis by switching your body's primary energy source from sugar to fat. It may also boost fat burning and decrease hunger and calorie intake.
• Exercise: Incorporate physical activity into your routine to burn calories and create a calorie deficit, which can enhance weight loss. Aim for at least 150 minutes of moderate to vigorous exercise per week, and feel free to experiment with different activities like running, cycling, swimming, or strength training.
• Reduce stress: Chronic stress has been linked to increased weight gain over time. Consider incorporating stress-reducing practices like regular breaks, self-care routines, improved sleep, yoga, or meditation into your lifestyle.
• Monitor progress beyond the scale: Weight loss is not always linear, and minor fluctuations can occur due to various factors. Instead of focusing solely on the number on the scale, consider other measures of progress, such as how your clothes fit, your energy levels, mood, and attention. Additionally, track your waist-to-hip ratio or body fat percentage using tools like a tape measure, body fat scale, or skin-fold test.
• Adjust your calorie intake: While keto doesn't require calorie counting, if you're stuck, you may need to monitor your portions and reduce your calorie intake.

Ketogenic diet health benefits

The ketogenic diet has been used for centuries to treat specific medical conditions. It is a low-carbohydrate, fat-rich eating plan that has been used to control diabetes and treat drug-resistant epilepsy. The diet has also been tested and used in closely monitored settings for cancer, polycystic ovary syndrome, and Alzheimer’s disease.

The ketogenic diet has been shown to have the following health benefits:

• Weight loss: The ketogenic diet is a popular weight-loss strategy due to its low-carb nature. Research has shown that people can achieve faster weight loss with a keto diet compared to a calorie-reduction diet.
• Diabetes management: The diet can help reduce HbA1c and the need for insulin in people with diabetes.
• Blood pressure and cholesterol: The ketogenic diet can improve blood pressure and lower cholesterol, including lowering low-density lipoprotein (LDL) and triglycerides, and increasing high-density lipoprotein (HDL).
• Appetite control: The high-fat content of the diet can decrease appetite-stimulating hormones, such as insulin and ghrelin, and increase feelings of fullness.
• Epilepsy treatment: The ketogenic diet has been used to treat epilepsy in children who do not respond to medication.
• Cancer treatment: The diet can be used as an adjuvant treatment to make cancer cells more vulnerable to chemotherapy and radiation.
• Alzheimer's disease: The ketogenic diet may improve brain function and has been studied for its effects on Alzheimer's disease.
• Polycystic ovary syndrome (PCOS): The diet may improve PCOS symptoms, such as skin problems and weight gain.
• Multiple sclerosis (MS): The ketogenic diet may have benefits for people with MS.
• Rheumatoid arthritis: The diet may help reduce inflammation and improve rheumatoid arthritis symptoms.
• Skin disorders: The ketogenic diet may help improve skin health and treat acne.

Frequently asked questions