Weight loss is a major challenge for people all around the world. For many years, we have found ourselves adapting to various ways of dealing with weight loss and the Keto diet happens to be one of them. The question is, does it really work? Let’s find out next.
The Keto diet is a low-carb, high-fat diet that has gained mainstream popularity for being effective in weight loss. The idea is to eat a diet containing low levels of carbohydrates, moderate amounts of proteins and high amounts of fat. Well, the last bit goes against most weight loss methods that work to reduce fat intake but that’s the trick of Keto diet. It forces the body into burning fats to produce energy instead of carbohydrates.
When you eat a carbs rich diet, your body converts the carbohydrates into glucose. Insulin then carries the glucose to your bloodstream to be used as energy. Glucose is the primary source of energy for the body. So when it’s readily available, the body burns it first before burning fats.
The low-carb intake associated with a Keto diet means that your glucose levels go low, therefore, not sufficient enough to produce energy. The body is forced to look for another energy source and it turns to fats. In a process known as ketosis, your body converts fatty acids into ketones, which become the new source of energy. Increased fat intake makes your body to adapt to ketosis and becoming more efficient at burning fats.
For so long, people believed that eating lots of fat made you fatter. Low-fat, high carb diet became the norm yet people continued to gain weight. Recent studies arrested this myth by showing that fats were not a weight gaining agent. They found that high carbs intake increases insulin and blood sugar levels while promoting inflammation. On the other hand, a low-carb diet reduces inflammation.
Another thing, saturated fats in the context of a keto diet can improve HDL cholesterol levels while reducing triglyceride levels. This lowers the risk of heart disease. A randomized trial known as OmniHeart showed that a healthy low-carb diet did a better job at lowering blood pressure than a healthy high-carb diet.
A research conducted in 2017 examined the effects of a keto diet combined with Crossfit training on body performance. The results concluded that subjects who followed a low-carb keto diet notably reduced body weight, fat mass, and body fat percentage compared to those in the control bracket.
Subjects who followed the ketogenic diet:
Another study done by Dashti et al. 2004 observed the long-term impacts of a keto diet in obese patients and found that:
From these results, it’s clear that a Ketogenic diet has been tried and proven to help with weight loss.
If you find yourself craving for the afternoon coffee, a keto routine can help prevent that. In fact, you will find yourself going for long periods of time without eating, which is quite helpful for weight loss. Steady energy levels, lack of mood swings and afternoon slumps are also benefits of adopting a ketogenic diet.
If you are a workout enthusiast, the substantial amount of protein intake on a keto diet is great for building muscle mass. Results might be slow compared to someone fueling their workouts with carbohydrates but that’s because you are building lean mass alongside fat loss.
There are four types of Keto diet:
Majorly whole, natural, non-processed foods or with little processing. Staunch keto-ers like to prepare everything at home including burgers and ghee. Check out how you can prep your meals at home effortlessly.
So, is it true that a keto diet can help with weight loss? The answer is YES. For that to happen effectively, you must: