Keto Diet: Does It Work For Weight Loss?

The ketogenic diet is a low-carbohydrate method of eating. It is often recommended for people with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, hormonal imbalances, and other issues. While some people have found success with the keto diet, others have criticised it as a fad that is not sustainable or healthy. Some people have reported that the keto diet helped them control their binging and purging, while others have said that it made them feel like crap. It is important to note that dieticians typically only recommend the keto diet short-term, and it can be difficult to maintain over a long period of time.

Keto can help with binge eating

Binge eating is a serious condition that can be challenging to overcome. The ketogenic diet, a high-fat, low-carbohydrate eating pattern, has been suggested as a possible treatment option for binge eating. While more research is needed, there is some evidence to suggest that keto can be an effective tool in managing binge eating and reducing the urge to binge.

The ketogenic diet works by significantly reducing carbohydrate intake, which forces the body to break down fat for energy instead of glucose. This process, known as ketosis, has been shown to have appetite-suppressing effects, which may help reduce binge eating episodes. In addition, keto diets have been associated with improved mood and increased feelings of control over eating behaviours.

Several individuals who have struggled with binge eating have shared their positive experiences with the keto diet. One person shared that cutting out sugar and following a keto diet helped calm their binges and ED voice. Another individual attributed their success in managing binge eating to the high satiety of fat and protein-based diets. The person also noted that their hair, skin, and nails had improved, and they felt more alive than ever before.

It is important to note that keto may not work for everyone, and there are some potential drawbacks and side effects to consider. Some people may experience "keto flu," which includes symptoms such as headaches, fatigue, and gastrointestinal issues. Additionally, long-term adherence to the keto diet can be challenging due to its restrictive nature. It is always recommended to consult with a healthcare professional before starting any new diet, especially for those with a history of eating disorders.

It can be hard to get enough fats and protein to maintain ketosis

The ketogenic diet is a low-carb, high-fat diet that aims to put you in a state of ketosis, where your body burns fat for energy instead of glucose. While controlling carb intake is essential on keto, monitoring protein intake is also crucial.

Getting enough fats

It can be challenging to get enough fat on a keto diet, especially when you're just starting. This is partly due to cultural and societal norms that promote a high-carb diet, with carbs making up the majority of calories. As such, adding fats instead of subtracting them can feel unfamiliar and uncomfortable, and it can be challenging to diverge from these norms when eating with others in social settings. Furthermore, decades of messaging that fat is bad for health can make it psychologically challenging to incorporate more fats into your diet, even if you understand that these beliefs have been debunked.

To get enough fats on keto, it's important to include a variety of fat sources at each meal. For example, you can add an egg and cheese to avocado toast or marinade salmon in sesame oil while roasting low-carb veggies in olive oil. Using multiple fat sources at each meal will help ensure you're getting enough fat to maintain ketosis.

Getting enough protein

Protein is a necessary component of any diet, as it is crucial for healthy brain function, skin, bone and muscle health, building muscle mass, and recovering after workouts. However, many ketogenic dieters worry that too much protein will knock them out of ketosis. This belief stems from the idea that excess protein can turn into sugar in the bloodstream through a process called gluconeogenesis.

While it is important to monitor your protein intake, especially if you are sedentary, protein consumption will not affect your ketone levels. Eating high-fat and high-protein foods, such as fatty cuts of grass-fed meat, will not interfere with ketosis. In fact, eating adequate protein is beneficial for weight loss on keto. Protein is more satiating than fat, so it can help curb cravings and prevent overeating. Additionally, your body uses more energy to burn protein compared to fat, so you're more likely to burn stored body fat for energy when you consume adequate protein.

In conclusion, while it can be challenging to get enough fats and protein on a keto diet, particularly in the beginning, it is crucial to prioritize these macronutrients to maintain ketosis and achieve your health and weight loss goals.

It's not necessarily best for weight loss

The ketogenic diet is a low-carbohydrate method of eating. While some people have found success in losing weight with keto, it is not necessarily the best option for everyone.

One user on the Eating Disorder Support Forum noted that they were confused about whether or not you can truly be high restricting and on the keto diet at the same time. They also questioned the health benefits of keto, given that it involves cutting out an entire food group. Another user agreed, stating that while they don't "really see how it's all that healthy," they acknowledged that it's a common method for weight loss in the community.

A different user shared their experience with keto, saying that they felt like crap the whole time and had a hard time running. They also missed their vegetables, which are restricted on the keto diet. This person concluded that they would much rather just limit calories and increase [their] exercise.

One user who has been on and off keto for a couple of years shared that, aside from initial water loss, they found that "pure cico [calories in, calories out] regardless of macros makes [them] lose weight at the same rate." They also noted that keto is not necessarily the best option for weight loss, especially if someone tolerates carbs well, doesn't have insulin issues, and isn't seeking specific health benefits.

The same user elaborated on this point, explaining that keto can be tricky because of the gluconeogenesis process, where excess protein gets converted to sugar and can kick you out of ketosis, stressing out your kidneys over time. They emphasized that keto tends to work well for people with a higher BMI, and if someone doesn't fit that profile, there are much easier ways to lose weight.

In conclusion, while keto may work for some people, it is not a one-size-fits-all solution for weight loss. It's important to consider individual factors, such as BMI, carb tolerance, insulin issues, and specific health goals, before deciding to adopt the keto diet.

It can be difficult to restrict and be in keto at the same time

One way to manage this challenge is to pay close attention to macro ratios. On the keto diet, it's important to keep fat intake high, protein moderate, and carbohydrates very low. Excess protein can be converted to sugar, which can kick you out of ketosis and stress the kidneys. This is why fat is emphasized in keto; it provides the body with the energy it needs to function properly.

For those who are not looking for specific health benefits, there are much easier ways to lose weight than keto. The keto diet can be restrictive and may not be the best option for those who tolerate carbs well and don't have insulin issues. Additionally, cutting out an entire food group may not be healthy in the long term. However, some people find that keto helps control their binge eating and improves their health, mood, and energy levels.

Overall, while it is possible to restrict and be in keto at the same time, it requires careful planning and attention to macro ratios. It may be challenging for those with eating disorders due to the need to increase calorie intake and fat consumption.

It's not a healthy long-term solution

The keto diet is not a healthy long-term solution for several reasons. Firstly, it involves cutting out an entire food group, which is not nutritionally balanced or sustainable. While some people have reported success with keto, it is not a guarantee that the weight will stay off in the long term. One person reported that their partner "lost like 10 lbs in a month or two, but gained it back when he started eating carbs again".

Keto is not a healthy long-term solution because it can be socially isolating. One person reported that they "missed [their] veggies" and found it "annoying to cut carbs in things like sweetener". Another said that keto was "not sustainable" because their "safe foods are traditionally carby".

The keto diet can also be difficult to follow due to the restrictive nature of the eating plan. One person reported that they were "curious" about keto but found it "a fuss" at lunchtime because they had to eat with their coworkers. Another person said that they were scared of the result of keto because they were already feeling "weak" after one day of trying it.

Keto can also be confusing for people who are not sure how to balance their macronutrients correctly. One person said that they were "confused about whether or not [they] can truly be high restricting and on the keto diet at the same time". Another person said that they were "curious" about keto but "a little worried" about eating too much protein and not enough fat.

Keto is not a healthy long-term solution because it can be expensive and time-consuming. One person said that they were "mostly pescatarian" and found keto too expensive because they "missed [their] veggies". Another person said that they had to buy "keto strips" to test their level of ketosis, which added an extra cost.

Finally, keto may not be a healthy long-term solution for everyone because it can be dangerous. One person said that they "felt like crap the whole time" they were on keto and found it difficult to run. Another person said that they were scared because they were already feeling "weak" after one day of trying keto.

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