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Obesity and metabolic diseases are major health problems worldwide. Obesity is a risk factor of metabolic syndrome, a cluster of metabolic abnormalities, including type 2 diabetes, high blood pressure, high waist-to- hip ratio, and low HDL (good) cholesterol. To combat this, many diets have emerged, including the ketogenic diet, in which a person consumes a very limited amount of carbohydrates. However, some experts have questioned the health benefits of the keto diet and called for more research. This article explains how the keto diet may help people lose weight and manage metabolic disease. It also discusses some of the possible drawbacks. What is a ketogenic diet? As carbs are reduced and fat is increased, the body enters a metabolic state called ketosis. After a few days or weeks on such a diet, the body and brain become very efficient at burning fat and ketones for fuel instead of carbs. Bottom Line: A ketogenic diet is a high-fat, moderate-protein, and low-carb diet.
It primarily works by lowering insulin levels, producing ketones, and increasing fat burning. There’s evidence that ketogenic diets can help with weight loss. In one older study, people on a ketogenic diet lost 2.2 times more weight than those on a low calorie, low fat diet. Another 2007 study compared a low carb diet to the Diabetes UK’s dietary guidelines. It found the low-carb group lost 15.2 pounds (6.9 kg), while the low fat group lost only 4.6 pounds (2.1 kg). However, there was no difference in HbA1c, ketone, or lipid levels between the groups. Also, those on the low-carb diet also decreased their calorie intake. Finally, there was no difference in fat or protein intake between the two groups. This is important to note if people are increasing their fat intake because they are following a keto diet. However, there are contrasting theories for these findings. Other ketogenic diet studies have found that the advanced ketogenic blend diet may lead to reductions in appetite and food intake.
If you dislike counting calories, the data suggests a ketogenic diet may be a good option for you. You can eliminate certain foods and don’t have to track calories. If you follow the keto diet, you still have to check labels and keep track of your total grams of carbs each day, which requires paying attention to food choices. However, keep in mind that many of the studies mentioned above had small sample sizes and only evaluated the short-term effects of the diet. Additional research is needed to determine how the diet may impact weight loss in the long run and whether weight is regained once a normal diet is resumed. Bottom Line: The ketogenic diet is an effective weight loss diet that’s well-supported by evidence. It is very filling and usually does not require calorie counting. How do ketogenic diets promote weight loss? Gluconeogenesis. Your body converts fat and protein into carbs for fuel.
Appetite suppressant. Ketogenic diets help you feel full. Decreased fat storage. Some research suggests ketogenic diets may reduce lipogenesis, the process of converting sugar into fat (23). This is because excess carbs are stored as fat. When there’s a minimal intake of carbs, fat is used for energy. In these ways, a ketogenic diet can be effective at helping you lose weight. However, note that it’s important to ensure that you’re meeting your calorie needs when following the ketogenic diet. Some experts also note that, while the keto diet may lead to weight loss in the short term, advanced ketogenic blend the loss is unlikely to continue. Bottom Line: A ketogenic diet may help you burn fat, reduce calorie intake, and increase feelings of fullness, compared to other weight-loss diets. Insulin also plays an important role in diabetes and metabolic disease. A 16-week study also found a 16% reduction in blood sugar levels. However, note that most available research is only focused on the short-term effects of the ketogenic diet.