Keto Momentum: Does This Diet Strategy Work?

The ketogenic diet, or going keto, is a popular weight loss strategy that involves eating a low-carbohydrate, high-fat diet. The idea is that by drastically reducing your carbohydrate intake, your body will enter a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. While the keto diet can be effective for weight loss, it is not sustainable for most people and can be restrictive, impacting your relationship with food and your enjoyment of food-centric events. There are also side effects, such as headaches, bad breath, and lack of energy, often referred to as keto flu.

Momentrim Keto is a supplement that claims to help with weight loss without the need for serious workouts and diets. However, there is very little information available about the ingredients in Momentrim Keto, which makes it difficult to determine its effectiveness and potential side effects.

What is the keto diet?

The keto diet is a low-carbohydrate, high-fat diet designed to induce ketosis, a metabolic process whereby the body uses fat storage for energy instead of sugar, which is the body's preferred energy source. Ketogenic diets involve drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes very efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause significant reductions in blood sugar and insulin levels, which, along with the increased ketones, has some health benefits.

There are several versions of the keto diet, but the standard ketogenic diet (SKD) is the most researched and most recommended. This typically contains 70% fat, 20% protein, and only 10% carbs. The cyclical ketogenic diet (CKD) involves periods of higher-carb refeeds, such as five ketogenic days followed by two high-carb days. The targeted ketogenic diet (TKD) allows you to add carbs around workouts. The high-protein ketogenic diet is similar to the SKD but includes more protein—often it's 60% fat, 35% protein, and 5% carbs.

The keto diet is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks. It is best to make this only a short-term dietary change to help jump-start weight reduction. It is not sustainable for most people and can hurt your relationship with food. The side effects can also be unpleasant, with many people experiencing the "keto flu" when they start the diet.

Does science support the hype?

The ketogenic diet, or keto, is a low-carb, high-fat diet designed to induce ketosis, a metabolic process where the body uses fat storage for energy instead of glucose, its preferred energy source. The keto diet is enticing because it allows for foods like cheese, bacon, and juicy steaks, and it is touted as a quick fix for rapid weight loss. But does science support the hype?

Weight Loss

Keto can help you lose weight, but it may not be sustainable for most people. Research shows that keto may be as effective for weight loss as a low-fat diet, and it can be more effective for long-term weight loss. However, the weight loss may be due to the satiating effect of high-fat foods, and the research is mixed on whether keto leads to greater fat loss compared to higher-carbohydrate diets. One study found that while fat loss occurred, so did lean muscle mass loss, as protein intake is limited on keto.

Health Benefits

The keto diet may improve certain health conditions, but it is not more effective than other weight-loss diets. Keto has been found to be beneficial for people with diabetes, reducing insulin resistance and improving blood glucose control. It can also improve risk factors for heart disease, such as body fat, HDL cholesterol levels, blood pressure, and blood sugar. The diet is also being explored as a treatment for cancer, Alzheimer's disease, epilepsy, Parkinson's disease, and polycystic ovary syndrome. However, more research is needed to determine the long-term effects of the keto diet.

Side Effects

The keto diet can have unpleasant side effects, including headaches, bad breath, lack of energy, constipation, and decreased athletic performance. It can also be challenging to stick to due to its restrictive nature, and it may impact your enjoyment of food and food-centric social events.

While the keto diet can be effective for weight loss and may provide some health benefits, it is not necessarily superior to other weight-loss diets. The restrictive nature of the diet and the potential side effects make it challenging to sustain for most people. As with any diet, it is essential to consult with a healthcare professional before starting keto to ensure it is safe and appropriate for your individual needs.

What are the benefits?

The keto diet has been shown to have many health benefits, including:

Weight Loss

The keto diet is an effective way to lose weight and lower the risk of certain diseases. Research shows that the keto diet may be as effective for weight loss as a low-fat diet. One review of 13 studies found that the keto diet was slightly more effective for long-term weight loss than a low-fat diet. People lost an average of 2 pounds (0.9 kg) more than the group that followed a low-fat diet. Another study in 34 older adults found that those on the keto diet for 8 weeks lost nearly five times as much total body fat as those on a low-fat diet.

Improved Health Conditions

The keto diet has been shown to improve certain health conditions, including diabetes, pre-diabetes, heart disease, Alzheimer's disease, polycystic ovary syndrome (PCOS), and even acne. For those with diabetes, a ketogenic diet has been found to be beneficial in reducing insulin resistance and promoting improved blood glucose control. Research has also shown that the keto diet can cause significant reductions in seizures in epileptic children.

Lowered Risk of Certain Diseases

The keto diet has been found to lower the risk of certain diseases, including diabetes, cancer, epilepsy, and Alzheimer's disease. The diet is currently being explored as an additional treatment for cancer, as it may help slow tumour growth.

Increased Energy

The keto diet has been shown to boost energy levels, with many people reporting more sustained energy throughout the day.

Improved Mental Health

The keto diet has been linked to improved mental health, with people reporting better sleep, increased mood, and overall more vitality.

Improved Skin and Hair

Within 3 months of starting the keto diet, people have reported their skin visibly improving and their hair feeling thicker and shinier.

Lowered Cholesterol

The keto diet has been shown to lower cholesterol levels, with blood tests reflecting a reduction in cholesterol levels after following the keto diet.

Reduced Inflammation

The keto diet can help lower inflammation levels, as sugar is an inflammatory food, and the keto diet keeps sugar and carbohydrate intake very low.

Improved Digestion

The keto diet has been shown to improve digestion, with people reporting better and more regular digestion.

Reduced Cravings

The keto diet helps to balance hormones, including hunger-regulating hormones like leptin and ghrelin. This can lead to reduced cravings and a more stable appetite.

What are the drawbacks?

While the keto diet can be effective for weight loss and improving health, there are several drawbacks and potential side effects to consider:

Restrictive and unsustainable

The keto diet is very restrictive, limiting the intake of carbohydrates, protein, and certain food groups. This can make it challenging to stick to in the long term and may not be suitable for everyone's lifestyle and preferences. It may also impact your enjoyment of food and social interactions, as it requires strict adherence with little room for splurges or dietary flexibility.

Potential side effects

The keto diet may cause side effects, commonly referred to as the "keto flu," which can include headaches, bad breath, lack of energy, constipation, nausea, fatigue, sugar cravings, and decreased athletic performance. These side effects usually occur during the initial phase of starting the diet as the body adapts to a new metabolic state.

Weight regain

While the keto diet can lead to rapid weight loss initially, there is a risk of regaining the weight if the diet is not followed strictly and consistently. It is not a calorie-restricted diet, but the restricted food choices may make it challenging to stick to, potentially leading to weight regain.

Loss of lean muscle mass

The keto diet involves consuming less protein than usual, which can lead to a loss of lean muscle mass. This may negatively impact metabolism and strength over time.

Micronutrient deficiencies

The keto diet may lead to micronutrient deficiencies if not properly planned and supplemented. It is important to ensure adequate intake of essential vitamins, minerals, and fibre.

Long-term risks

There are potential long-term risks associated with the keto diet, including low protein in the blood, extra fat in the liver, and increased risk of diabetic ketoacidosis for individuals with type 2 diabetes. More research is needed to fully understand the long-term effects of the keto diet.

What foods can you eat on the keto diet?

The keto diet is a high-fat, low-carb, and moderate-protein diet. It's important to eat a variety of nutritious foods while on the keto diet to ensure you're getting enough fiber and B vitamins. Here are some of the foods you can eat:

Animal Proteins

Fish and shellfish are keto-friendly, as they are carb-free and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are also high in omega-3 fats, which have been linked to lower insulin levels and improved insulin sensitivity. Meat and poultry are also considered staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals.

Dairy and Dairy Alternatives

Cheese, plain Greek yogurt, and cottage cheese are suitable for the keto diet as they are low in carbs and high in fat and protein. Cream and half-and-half are also good choices as they are very low in carbs and high in fat. Unsweetened plant-based milk, such as soy, almond, and coconut milk, can also be consumed on the keto diet.

Green Leafy Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Some examples include spinach, kale, collard greens, salad greens, and cooking greens.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are high in fat and low in net carbs. They also contain fiber and antioxidants, making them a nutritious choice.

Other Non-Starchy Vegetables

There are several other non-starchy vegetables that are low in calories and carbs, such as summer squashes, peppers, cauliflower, and broccoli. These vegetables can be used as substitutes for high-carb foods, such as cauliflower rice or zucchini noodles.

Other Plant-Based Foods

Nuts and seeds are healthy, high-fat, and low-carb foods. They are also high in fiber and are linked to a reduced risk of heart disease, certain cancers, and depression. Berries are also suitable for the keto diet as they are low in carbs and high in fiber and antioxidants.

Oils

Olive oil, coconut oil, avocado oil, butter, and ghee are good choices for fats and oils on the keto diet. Olive oil is high in oleic acid, which is associated with a lower risk of heart disease. Coconut oil contains medium-chain triglycerides (MCTs), which can increase ketone production and promote weight loss.

Drinks

Unsweetened coffee and tea are carb-free drinks that can be enjoyed on the keto diet. They have been shown to reduce the risk of diabetes and improve physical performance, alertness, and mood. Unsweetened sparkling water is also a good keto-friendly alternative to soda.

Dark Chocolate and Cocoa Powder

Dark chocolate with a minimum of 70% cocoa solids can be consumed in moderation on the keto diet. Cocoa is rich in antioxidants, and dark chocolate has been linked to a reduced risk of heart disease.

Frequently asked questions