Keto And Belly Fat: What's The Link?

The ketogenic diet is a high-fat, low-carb, moderate-protein diet that has gained popularity for its weight loss and health benefits. While the keto diet can be restrictive and challenging to maintain, some people claim that it helps them achieve a flatter stomach. Proponents of the keto diet attribute their success in reducing belly fat to the diet's ability to burn fat for fuel, lower insulin levels, and reduce hunger and cravings. However, it's important to note that the keto diet may also have some drawbacks, such as keto flu, gut health issues, and initial bloating.

The keto diet can help reduce bloating

The keto diet is a high-fat, high-protein, and low-carbohydrate diet. By restricting your daily carb intake to around 20 to 50 grams, your body enters a state of ketosis, where it burns fat for fuel instead of carbs. While the keto diet has many benefits, it also has some drawbacks, including bloating, especially during the initial "keto flu" stage. However, there are ways to reduce bloating and overcome this side effect.

Reasons for Bloating on a Keto Diet

• Cheating on Keto with Carbs: Eating too many carbs can kick you out of ketosis and trigger the keto flu all over again, which can include bloating.
• Gut Flora Imbalance: A change in diet can disrupt the balance of good gut bacteria, leading to an overgrowth of bad bacteria and triggering bloating.
• Consuming Too Much MCT Oil: Medium-chain triglyceride (MCT) oil is popular on keto, but excessive consumption can cause bloating, nausea, and diarrhea.
• Consuming Too Many Sugar Alcohols: Sugar alcohols, found in keto-friendly snacks and candies, can contribute to bloating and elevate inflammation when consumed in excess.
• Food Intolerances: Introducing new foods to your diet can lead to digestive issues, including bloating. Some common triggers include artificial sweeteners and FODMAP foods (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols).
• Inadequate Water Intake: The keto diet can cause rapid water weight loss, leading to dehydration and constipation, which can contribute to bloating.
• Improper Fiber Intake: A significant change in fiber intake, either an increase or decrease, can lead to bloating as the body adjusts.

Tips to Reduce Bloating on a Keto Diet

• Drink Enough Water: Staying hydrated is crucial to maintaining optimal health and reducing bloating.
• Optimize Fiber Intake: Ensure you are consuming an appropriate amount of dietary fiber to keep your digestive system regular.
• Eliminate Food Allergens: Identify and eliminate potential food triggers by eliminating and slowly reintroducing suspected allergens.
• Address Excess MCT and Sugar Alcohol Consumption: Reduce your intake of MCT oil and sugar alcohols to see if bloating improves.
• Take Probiotics: Probiotics can help support gut health by introducing healthy bacteria, which may reduce bloating and improve digestion.

It may also help with digestive issues

The keto diet can be challenging to follow, especially when eating out, as it requires careful tracking of macronutrients and a significant reduction in carbohydrates. However, some people find that it helps with bloating and digestive issues.

One person who followed the cyclical keto diet (CKD) reported that it helped her digestive system, especially after introducing MCT oil into her diet. She also noticed that bloating was non-existent and that her stomach remained flat even after eating large meals. The cyclical keto diet involves eating keto during the week and then eating carbs over the weekend.

Another person who followed the keto diet reported that she had a lot of digestive problems that didn't go away, even after multiple visits to the doctor. She also experienced extreme bloating after eating carbs, which made her feel lethargic. After starting the keto diet, she no longer experienced bloating and had more energy.

While the keto diet may help with digestive issues for some people, it's important to note that it can also cause digestive problems for others. Some people experience what is known as the "keto flu" when they first start the diet, which can include symptoms such as stomach or intestinal pain, diarrhea, fatigue, and muscle soreness. Additionally, a gut health expert warns that the keto diet can negatively impact gut health by reducing the diversity of bacteria in the gut, which can lead to diseases such as ulcerative colitis, Crohn's disease, and inflammatory bowel disease.

Therefore, while the keto diet may help with digestive issues for some people, it's important to be aware of the potential risks and side effects and consult with a healthcare professional before starting any new diet.

It can lead to rapid weight loss

The keto diet is a high-fat, very low-carb, and moderate-protein diet. By restricting your daily carb intake to around 20 to 50 grams, your body enters a state of ketosis, where it burns fat for fuel instead of carbs. This diet has gained popularity as a way to lose weight and improve health.

The keto diet can lead to rapid weight loss, and this has been supported by several studies. A 2013 meta-analysis of 13 studies concluded that the keto diet resulted in greater long-term weight loss compared to a low-fat diet. Another study comparing a low-calorie diet to a low-carb, high-fat keto diet in patients with type 2 diabetes found that the keto diet led to more significant reductions in body weight and waist circumference. A separate 2012 study of 58 obese children also found that the keto diet led to greater reductions in body weight and waist circumference.

Additionally, a 2020 review of 12 studies of very-low-calorie keto diets (VLCKDs) in obese adults found an average weight loss of 10 to 15.6 kg and an average waistline reduction of 12.6 cm. The results were stable during follow-up periods of up to 2 years, and 92.5% of participants were able to stick with the diet. These studies provide strong evidence that the keto diet can lead to rapid weight loss, including a flatter stomach.

The keto diet's weight loss effects are due to several factors. Lowering carb intake reduces insulin levels, which inhibits fat-burning on high-carb diets. On keto, lower blood sugar and insulin levels make burning stored fat easier. Additionally, ketones created during ketosis naturally reduce hunger and cravings, creating an effortless calorie deficit, leading to sustainable, long-term weight loss.

While the keto diet can be effective for weight loss, it's important to note that it may not be suitable for everyone. It is always recommended to consult with a healthcare professional before starting any new diet, especially a restrictive one like keto. Additionally, some people may experience unpleasant side effects, such as the "keto flu," which can include symptoms like diarrhea, fatigue, muscle soreness, and cravings. Proper hydration, electrolyte replacement, adequate sleep, and gradual carb reduction can help mitigate these side effects.

It can cause constipation and other side effects

The keto diet can cause constipation, which is often referred to as "keto constipation". This is due to the diet's low fibre content, as well as increased dairy consumption and reduced water intake.

The keto diet involves drastically cutting back on carbohydrates and increasing the consumption of fats and proteins. Carbohydrates like fruits and whole grains are some of the most common sources of fibre in the diet, so transitioning to a low-carb diet can lead to digestive issues like constipation.

In addition, the keto diet can be high in dairy, which is a common cause of constipation due to its lactose content. Lactose can be hard to digest and lead to bloating, gas, nausea, and constipation.

Reduced water intake can also contribute to constipation. With fewer fruits and vegetables in the diet, water intake may decrease without you realising it. Dehydration and an imbalance of electrolytes are more prevalent on a keto diet, as each gram of glycogen is stored alongside 3 grams of water within the body.

Other side effects of the keto diet include:

• Low exercise tolerance
• Fatigue
• Headaches
• Flu-like symptoms (known as "keto flu")
• Gastrointestinal issues such as nausea
• Increased sugar cravings
• Irritability
• Confusion

To treat and prevent constipation while on the keto diet, it is recommended to:

• Add more dietary fibre, such as leafy greens, broccoli, nuts, seeds, and berries
• Increase water intake
• Cut back on dairy
• Exercise regularly
• Gradually reduce carbohydrate intake
• Eat more whole, high-fibre foods

It may not be suitable for everyone

While the keto diet has been associated with several health benefits, it may not be suitable for everyone. Here are some reasons why:

Pregnancy and Breastfeeding

The keto diet is generally not recommended for pregnant or breastfeeding individuals. This is because the diet's restrictions on carbohydrates and certain food groups can potentially impact the nutritional needs of both the mother and the developing fetus or infant. It is crucial for those who are pregnant or breastfeeding to consult with a healthcare professional before starting any restrictive diet, including keto.

Children and Teens

The keto diet is typically not advised for children and teens unless it is being used therapeutically and under careful medical supervision. This is because young people have unique nutritional requirements to support their growth and development, and restrictive diets like keto may not adequately meet those needs. It is essential to prioritize the health and well-being of minors and seek expert advice before making significant dietary changes.

Individuals with Specific Health Conditions

The keto diet should be approached with caution by individuals with certain health conditions. For example, those with kidney disease, liver disease, or pancreatic conditions are advised to avoid the keto diet. Additionally, people with diabetes who are interested in keto should consult their doctors to determine if this diet is safe and suitable for their specific needs. The keto diet's high-fat content may also be of concern for individuals who are hypersensitive to dietary cholesterol, constituting around one-quarter of the world's population.

Potential Impact on Gut Health

Some experts argue that the keto diet can negatively affect gut health. Will Bulsiewicz, M.D., a gut health specialist, asserts that there is no scientific evidence to support claims that keto is beneficial for the gut. On the contrary, existing studies suggest that keto can reduce bacterial diversity in the gut, increasing the risk of developing conditions such as ulcerative colitis, Crohn's disease, and inflammatory bowel disease. The keto diet's restriction of carb-containing foods, including fibrous fruits, vegetables, and whole grains, may negatively impact the gut microbiome.

Individual Differences and Preferences

It is essential to recognize that individual differences play a significant role in the effectiveness and suitability of the keto diet. While some people may thrive on keto, others may find it challenging or incompatible with their lifestyle. It is important to respect individual preferences and make informed decisions based on one's unique circumstances.

Frequently asked questions