The keto, or ketogenic diet for weight loss is a high-fat, low-carb diet that has become very popular in the weight loss world.
This type of diet has been shown to help many adults lose weight effectively and maintain weight loss but will it work for you?
Today, we will discuss what the keto diet is and how it may help you lose weight and keep it off.
Potential to promote weight loss
The traditional keto diet only allows you to intake between 5 and 10 percent carbs which is very low. This, however, forces your body enter a process called ketosis, in which fat is used instead of carbs as fuel. Ketones are then formed in the liver.
The fat intake is usually higher so that is what makes up for the lower carb intake. Protein intake is average which means about 100 grams for a 2,000 calorie diet.
May suppress appetite
One of the best benefits related to the keto diet that helps weight loss is its ability to reduce hunger. The ketogenic diet has been found to lower levels of ghrelin, a main hunger hormone. Eating lesser calories per day will eventually result in some type of weight loss.
Can help you lose water weight
Since carbs hold water and the keto diet involves a very low carb intake, weight loss is immediate when the stored carbs are released. I would suggest to drink plenty of water, just to be sure you do not get dehydrated.
May increase calories burned
In one small study that involved 17 obese men, the ketogenic diet was linked to a small increase in the amount of calories burned. However, unlike a traditional weight loss diet, there was not an increase in body fat loss.
Consistency of the keto diet
One major downfall of the keto diet is the ability to be consistent long-term with it. Some people may find it hard to get used to the strict diet including the low carb intake. The best diet for weight loss is always one that you can stick to.
Another thing to remember about the ketogenic diet is that there is not a lot information on the actual health effects of following this diet.
Keto diet for weight loss
The keto diet is a low carb, high fat diet that has been found to help aid weight loss.
Although the specific weight loss functions that are related to this way of eating are still in question, water weight loss, reduced hunger and caloric restriction seem to cause the weight loss.
Before you dive in, consider the lack of research, potential side effects and cons as well, if you ever think about trying the keto diet for weight loss.
Source: Preiato, D. “Does the Ketogenic Diet Work for Weight Loss? www.healthline.com November 12 2019