Keto Weight Loss Plus: What's The Science Behind It?

The ketogenic, or keto, diet is a low-carb, high-fat, and moderate-protein diet that has gained popularity as a weight-loss strategy. The keto diet involves drastically reducing carbohydrate intake to around 30-50 grams per day, which forces the body to use fat as its main fuel source instead of glucose, a state known as ketosis. While the keto diet can lead to initial weight loss, it may be challenging to maintain long-term, and there is limited research on its effectiveness beyond two years. Additionally, the keto diet can be restrictive and challenging to follow, and it may not be suitable for everyone. To optimize weight loss on the keto diet, it is important to consume nutritious, whole foods, create a calorie deficit, manage stress, get adequate sleep, and incorporate physical activity.

Ketogenic diet for weight loss

The ketogenic or "keto" diet is a low-carbohydrate, high-fat eating plan that has been used for centuries to treat specific medical conditions. More recently, it has gained attention as a potential weight-loss strategy.

The keto diet aims to deprive the body of glucose, which is the main source of energy and is obtained by eating carbohydrates. When the body is deprived of glucose, it turns to burning fat for energy instead, producing "ketones" in the process (hence, "keto"-genic).

The keto diet typically consists of 70-80% fats, 10-20% proteins, and only 5-10% carbohydrates.

Foods to eat:

• Oils such as olive oil and canola oil
• Meat
• Cheese
• Whole eggs
• Nuts
• Avocados
• Oily fish
• Non-starchy vegetables (e.g. leafy greens, cauliflower, broccoli, bell peppers)
• Some fruits in small portions, such as berries
• Dark chocolate (90% or higher cocoa solids)
• Unsweetened coffee and tea

Foods to avoid:

• Breads, cereals, pasta, rice, cookies, and other grain products
• Potatoes, corn, and other starchy vegetables
• Fruit juices
• Beans, legumes, and most fruits

There is some evidence that the keto diet can help with weight loss, and it may also have other health benefits. For example, it can help lower insulin levels, which can be beneficial for improving insulin sensitivity and managing blood sugar. It may also lead to reductions in appetite and food intake.

However, the long-term effects of the keto diet are not yet well understood, and there may be some negative side effects, such as "keto flu", which includes symptoms like poor energy, increased hunger, sleep issues, nausea, and digestive discomfort. There may also be a risk of kidney or liver problems, dehydration, and constipation.

Additionally, the keto diet can be challenging to stick to due to its restrictive nature and the limited variety of foods available. It may also be difficult to get all the necessary nutrients, so it is important to consult a doctor or dietitian before starting this or any other diet.

Ketosis and its benefits

Ketosis is a metabolic state in which the body uses fat as its main source of fuel or energy instead of glucose. Ketosis can be achieved by eating a low-carb diet, fasting, or starvation. During ketosis, the body breaks down fat to produce ketones, which become the main energy source for the body and brain.

Benefits of Ketosis

Weight Loss and Appetite Suppression

One of the biggest benefits of ketosis is weight loss. Ketosis helps reduce appetite and makes people feel less hungry, which can lead to eating less food and losing weight. It specifically helps with losing belly fat while maintaining lean mass.

Management of Type 2 Diabetes

Ketosis can help people with Type 2 diabetes manage their blood sugar levels and even reverse the disease. It does so by normalizing blood sugar and improving insulin sensitivity, which can lead to the discontinuation of diabetes medication.

Neurological Benefits

The keto diet has been shown to improve various neurological conditions. It is often used to reduce seizures in children with epilepsy and has been proven effective for those who don't respond to anti-seizure medication. Additionally, research suggests that the keto diet may help improve Alzheimer's disease, autism, and brain cancers.

Heart Health

The keto diet may lower the risk of developing cardiovascular disease by improving HDL ("good") cholesterol levels, lowering triglycerides, and reducing blood pressure.

Energy and Focus

Ketosis has been shown to increase energy and focus. The keto diet delivers energy in a way that reduces inflammation, and research suggests that the brain works more efficiently on ketones than on glucose.

Keto Weight Loss Plus

Keto Weight Loss Plus appears to be a supplement that supports the keto diet and weight loss. It comes in various forms, including capsules, gummies, powders, and shakes. These supplements often contain additional ingredients like apple cider vinegar, ketones (BHB), and MCT oil, which are claimed to boost ketosis, increase energy, suppress appetite, and promote weight loss.

Ketogenic diet foods

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis.

Animal Proteins

Fish and shellfish are keto-friendly. Salmon and other fish are not only carb-free but also rich in B vitamins, potassium, and selenium. Meat and poultry are also considered staple foods on the keto diet.

Dairy and Dairy Alternatives

Cheese, plain Greek yogurt, and cottage cheese are suitable for the keto diet. Cream and half-and-half are also good options, 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.

Green Leafy Vegetables

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

High-Fat Veggies

Avocados and olives are unique among vegetables as they are high in fat and low in net carbs.

Other Non-Starchy Vegetables

Cauliflower, broccoli, green beans, bell peppers, zucchini, and spinach are some examples of low-carb, nutrient-dense vegetables that can be consumed on the keto diet.

Other Plant-Based Foods

Nuts, seeds, berries, dark chocolate, and cocoa powder are good options for plant-based foods on the keto diet.

Unsweetened Coffee and Tea

Plain coffee and tea are carb-free and can be consumed on the keto diet.

Oils

Olive oil, coconut oil, and avocado oil are good choices for oils on the keto diet. Butter and ghee are also recommended.

Foods to Limit

Some foods that should be limited on the keto diet include starchy vegetables (potatoes, sweet potatoes, corn), high-sugar fruits (bananas, raisins, mangoes), honey, syrup, sugar, and baked goods.

Intermittent fasting and keto

The ketogenic (keto) diet and intermittent fasting are two of the most popular health trends today. Both methods are used by health-conscious people to lose weight and control certain health conditions. While both have solid research backing their purported benefits, many wonder if it is safe and effective to combine the two.

Intermittent fasting is an eating pattern that involves rotating between periods of fasting and normal eating. There are several ways to do this, including the 5:2 method, the Warrior Diet, and alternate-day fasting. The most popular type of intermittent fasting is the 16/8 method, which involves eating during an eight-hour window and then fasting for the remaining 16 hours of the day.

The keto diet is a high-fat, very low-carb way of eating. Carbohydrates are typically reduced to 20-50 grams per day, which forces your body to rely on fats instead of glucose for energy. This metabolic process is called ketosis, where the body breaks down fats to form substances called ketones, which serve as an alternative fuel source.

Potential Benefits of Combining Both

Combining the keto diet with intermittent fasting is likely safe for most people and may offer the following benefits:

• Smooth transition into ketosis: Intermittent fasting may help your body reach ketosis quicker than the keto diet alone. During fasting, your body's fuel source shifts from carbs to fats, which is the basis of the keto diet.
• Increased fat loss: Intermittent fasting boosts metabolism and promotes the burning of stubborn fat stores. Studies have shown that intermittent fasting can lead to greater fat loss compared to very low-calorie diets.
• Preservation of muscle mass: Intermittent fasting may help preserve muscle mass during weight loss and improve energy levels, which can be beneficial for keto dieters aiming to improve athletic performance.
• Reduced hunger: Intermittent fasting can reduce hunger and promote feelings of fullness, aiding in weight loss.

Who Should Try This Approach?

Anyone who has been on the keto diet for more than two weeks and wants to add intermittent fasting can do so with the approval of their healthcare team. However, it may not be suitable for those using keto to address prediabetes or diabetes. Additionally, individuals with chronic kidney disease, a history of eating disorders, active cancer treatment, or who are pregnant or breastfeeding should avoid this combination.

How to Start

It is not recommended to start keto and intermittent fasting simultaneously as it can be a significant shock to your system. Instead, begin with the keto diet, and after a couple of weeks to months, consider adding intermittent fasting. A suggested approach is to start with a 12- to 16-hour fast, which can be done overnight by not eating for 12 hours, say from 7 pm to 7 am.

Sample Menu

A sample menu for keto and intermittent fasting might include:

• 10 am: Black coffee and scrambled eggs topped with avocado slices; water for the rest of the morning.
• 1 pm: Large leafy green salad topped with olive oil, vinegar, and grilled salmon.
• 3 pm: A small handful of macadamia nuts (optional).
• 5:30 pm: Chicken leg with skin, a small portion of cooked wild rice, and zucchini cooked with olive oil.

Health Benefits and Risks

There is limited research on the health effects of combining keto and intermittent fasting, but it is clear that ketone levels increase when the two are combined, which may accelerate weight loss. However, there may be risks associated with this approach, especially if it leads to drastic calorie restriction and excessive weight loss or loss of lean muscle mass.

Bottom Line

The keto diet and intermittent fasting are both restrictive diets, and there is a lack of research on combining the two. They may be challenging to stick to due to the low-carb count and confined eating window. It is important to consult your healthcare team before starting this combined approach to ensure it is safe and suitable for you.

Weight loss expectations

The keto diet is a popular strategy for weight loss, but it is important to have realistic expectations and combine the diet with other healthy lifestyle changes to maintain long-term results.

The keto diet is a low-carb, high-fat, moderate-protein diet that forces the body to burn fat for energy instead of glucose. This metabolic state is called ketosis, where the body breaks down stored fat into molecules called ketones. To reach ketosis, most people need to limit their daily carbohydrate intake to fewer than 20-50 grams, which is a highly individualized process. The standard keto diet consists of 70%-80% fats, 10%-20% proteins, and 5%-10% carbohydrates.

Research has shown that the keto diet can lead to faster weight loss compared to a calorie-reduction diet. However, it is important to note that much of the initial weight loss is water weight, and long-term research on the keto diet's effectiveness is lacking. In addition, weight loss can vary from person to person, and it is recommended to aim for a healthy weight loss rate of 1-3 pounds or 0.5-1 kg per week.

It typically takes two to four days to reach ketosis and start burning fat for energy. However, it may take longer for some people, depending on their carbohydrate intake before starting the keto diet. Weight loss on the keto diet usually peaks at about five months, but it is often not sustained, and people may slowly regain weight.

To maximize weight loss on the keto diet, it is important to:

• Consume nutritious, whole foods: Stick to unprocessed, whole foods such as full-fat dairy products, eggs, fish, pastured meats, poultry, and healthy fats like avocado and olive oil.
• Create a calorie deficit: Be mindful of portion sizes and calorie intake, as it is possible to consume too many calories on the keto diet due to the high-calorie content of some keto-friendly foods.
• Increase physical activity: Exercise provides numerous health benefits and can help stimulate fat loss and boost metabolism.
• Manage stress and get adequate sleep: Chronic stress and lack of sleep can negatively impact weight loss by increasing levels of the stress hormone cortisol and disrupting hunger-regulating hormones.
• Consult with a healthcare professional: Before starting the keto diet, it is important to consult a healthcare team, especially for those with pre-existing medical conditions or dietary restrictions.

Frequently asked questions