Keto And Weight Loss: How Does It Work?

The keto diet is a popular, low-carbohydrate, high-fat eating plan that has been associated with weight loss. The diet involves reducing carbohydrate intake to less than 50 grams per day and increasing fat intake to around 70-90% of calories. This forces the body to enter a state of ketosis, where it burns fat instead of carbohydrates for energy. While the keto diet has been shown to offer health benefits, including weight loss, it is not a magic formula and should not be considered a long-term solution. The diet is restrictive and may be challenging to maintain, and there are potential health risks associated with it, including nutrient deficiencies and increased cholesterol levels.

The keto diet is high-fat, low-carb

The keto diet is a very low-carbohydrate, high-fat diet. It is different from other low-carb diets, which tend to be high in protein. On the keto diet, 70%–80% of your calories come from fat, 10%–20% from protein, and 5%–10% from carbohydrates. This means eating foods such as meat, full-fat dairy, nuts, seeds, avocados, tofu, olive oil, and coconut oil. Starchy foods like potatoes, corn, peas, lentils, grains, and most fruits are excluded.

The keto diet is based on the idea of reaching a state of ketosis, where your body switches from burning glucose to burning fat as its main fuel. In a typical diet, 45%–65% of your calories come from carbohydrates, which are a form of glucose. When you eat very few carbohydrates, your body starts to break down the fat you eat and then your body fat into chemicals called ketones, which it can use as an alternative fuel.

The keto diet is associated with weight loss, but it is not clear how effective it is in the long term. Some people experience short-term weight loss, but this may be due to the release of stored water. It is also not clear how safe the keto diet is in the long term. It is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease. It may also lead to nutrient deficiencies, liver problems, kidney problems, and constipation.

The keto diet is also very restrictive, which can make it hard to stick to in the long term. It may also be unhealthy to restrict your diet in this way. For example, the keto diet restricts some of the best sources of fibre, which is important for the health of your gut microbiome.

It reduces hunger

The keto diet is a very low-carb, high-fat diet. It is different from other low-carb diets, which tend to focus on protein. On the keto diet, 70-80% of your calories come from fat, 10-20% from protein, and 5-10% from carbohydrates.

The keto diet is often advertised as a weight-loss wonder, and it is true that it can be effective in helping people lose weight. However, it is important to note that the keto diet is a medical diet that comes with serious risks and should be followed under the supervision of a healthcare professional.

One of the main ways in which the keto diet promotes weight loss is by reducing hunger. Following the keto diet has been linked to decreased levels of ghrelin, one of the body's main hunger hormones. Lower levels of ghrelin can reduce hunger and cause a person to eat fewer calories throughout the day, which can result in weight loss. Indeed, a study found that people with obesity who followed the keto diet experienced reduced food and alcohol cravings.

The keto diet may be an effective strategy to regulate hunger, but it is important to consider its long-term safety. Restrictive diets like keto can be challenging to stick to in the long term, and many people regain the weight they have lost once they come off the diet. In addition, the keto diet can be difficult to follow due to its restricted variety of foods and flavours, and it may lead to nutrient deficiencies if not carefully managed.

Furthermore, the keto diet can be high in saturated fat, which can increase levels of unhealthy cholesterol (LDL) and the risk of heart disease. It also restricts foods that are good sources of fibre, such as starchy vegetables, legumes, fruits, and whole grains. Fibre is important for the health of the gut microbiome and is linked to lower body weight.

While the keto diet may be effective for short-term weight loss, it is not a sustainable or healthy long-term solution for most people.

It causes water weight loss

The keto diet is a very low-carb, high-fat diet that has been linked to weight loss. While the exact weight-loss mechanisms are still being studied, it appears that the keto diet works by creating a calorie deficit, reducing hunger levels, and causing water weight loss.

Water weight loss is a significant aspect of the keto diet. Carbohydrates, in their stored form, hold water in the body. Therefore, when you reduce your carb intake, as is required in the keto diet, stored carbs are released along with the water they hold, resulting in weight loss. This is especially true during the initiation phase of the keto diet.

When you start eating carbs again, the water weight returns. This is because when you deplete your body of carbohydrates, you also reduce the levels of a substance called glycogen in your muscles. Glycogen is the storage form of glucose, which is the primary fuel your body uses for energy. Storing glycogen involves storing water with it. So, when you start eating carbs again and your body begins to replenish its glycogen stores, the water weight comes back.

The keto diet's initiation phase, which involves a significant reduction in carb intake, is also when the body enters ketosis. Ketosis is a state during which the body switches to using fat instead of carbs as its primary fuel source. Ketosis is achieved when the body breaks down the fat you eat and your body fat into chemicals called ketones, which the body can then use as an alternate fuel source.

While the keto diet has been associated with weight loss, it is important to note that it may come with health risks and should be done under the supervision of a healthcare professional. Additionally, the long-term effectiveness of the keto diet is unclear, and it may be challenging to maintain weight loss after stopping the diet.

It's hard to stick to long-term

The keto diet is a very low-carb, high-fat diet that has been linked to weight loss. However, sticking to this diet long-term can be challenging due to several factors. Firstly, the keto diet is highly restrictive, limiting the variety of foods and flavours one can consume. This can lead to boredom and make it challenging to adhere to the diet over an extended period. Dining out or socialising with family and friends during holidays can be particularly difficult, as it requires adopting a new way of eating, potentially affecting social interactions.

Secondly, the keto diet may result in a reduction of important nutrients, including fibre, selenium, magnesium, phosphorus, and vitamins B and C. This can have negative implications for overall health and well-being. The diet is also associated with an increase in saturated fat intake, which can lead to higher levels of unhealthy cholesterol (LDL) and an increased risk of heart disease. Therefore, from a health perspective, continuing the keto diet long-term may not be advisable.

Additionally, the keto diet can be challenging to maintain due to its potential impact on energy levels and metabolism. Some people may experience fatigue, mental fogginess, and irritability, especially during the initial phase of the diet. Furthermore, restrictive diets like keto can lower the metabolic rate, making it more difficult to lose weight or maintain weight loss in the long term. This means that even after stopping the keto diet, individuals may find it harder to manage their weight.

Lastly, the keto diet requires careful planning and preparation. Sticking to a very low-carb intake and ensuring adequate fat consumption can be demanding and may require significant lifestyle adjustments. For these reasons, the keto diet may be challenging to maintain over a long period, and individuals should carefully consider the potential benefits and drawbacks before committing to this dietary approach.

It may not be safe

The keto diet is a medical diet that comes with serious risks and should not be approached as an experiment. It is a highly restrictive diet that is hard to follow over the long run and may not be safe.

Firstly, the keto diet is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease. The high intake of saturated fats from oils, lard, butter, and red meat can increase your risk of heart disease.

Secondly, the keto diet may cause nutrient deficiencies. By excluding fruits, whole grains, and starchy vegetables, the diet may lead to deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C. This can have negative consequences for your health.

Thirdly, the keto diet could worsen existing liver conditions. With such a high amount of fat to metabolize, the liver may be overloaded, leading to potential liver problems.

Additionally, the keto diet may cause kidney problems. The high protein intake may overload the kidneys, which are responsible for metabolizing protein. This is especially important for those with kidney disease, as the diet could worsen their condition.

Furthermore, the keto diet can lead to constipation due to the low intake of fibrous foods like grains and legumes. It may also cause fuzzy thinking and mood swings, as the brain functions optimally with glucose from carbohydrates as its energy source.

Lastly, the keto diet is not a sustainable, long-term solution for weight loss. It may lead to rapid weight loss initially, but this is mostly water weight and not fat loss. Most people will regain the weight they lost after stopping the diet, and it can be challenging to maintain a normal life while following such a restrictive eating plan.

Therefore, it is crucial to consult a doctor and a registered dietitian before attempting the keto diet, as it may not be safe for everyone.

Frequently asked questions