The ketogenic diet, or keto diet for short, is a low -carbohydrate and high -fat diet. Recently, it has become increasingly popular.
Ketogenic diets have been shown to provide incredible health benefits, including weight loss. Therefore, many people follow this way of eating to achieve their weight loss goals.
Although research facts show that a ketogenic diet can help you get rid of excess body fat, there are no long -term studies to support its effectiveness.
This article looks at the effectiveness of the keto diet for weight loss.
Does it promote weight loss?
When following a traditional ketogenic diet, carbohydrate intake is limited to less than 5-10% of total daily caloric intake.
This helps the body achieve ketosis, a condition in which it shifts to using fats instead of carbohydrates as its main source of energy. Ketones are produced in the liver.
Carbohydrate deficiency is usually compensated by an increase in fat intake up to about 80% of calories, which is 155-200 grams for a 2000-calorie diet.
Protein intake is low - usually around 20% of calories, which is 100 grams for a 2000 -calorie diet.
Although long -term studies have never been performed, there are several known mechanisms for weight loss induced by ketogenic diets.
Reduces feelings of hunger
One of the major weight loss mechanisms associated with a ketogenic diet may be its ability to reduce hunger.
Following a keto diet causes a decrease in the levels of ghrelin, which is one of the major hormones in the human body that increases hunger.
Reducing the production of ghrelin and relieving hunger can lead to the fact that a person will consume fewer calories throughout the day, and this will definitely lead to weight loss.
A study conducted on a group of 20 obese people on a keto diet confirmed a link between this way of eating and a decrease in cravings for food and alcohol.
A keto diet can be an effective tool to reduce hunger levels. However, its safety in the long run must be considered.
Support for weight loss
Another possible mechanism for weight loss on a keto diet is water loss, which is caused by a measurable reduction in carbohydrate intake.
This is because the carbohydrates that accumulate in the human body retain water.
When carbohydrate intake is reduced, such as during the initial phase of the keto diet, the stored carbohydrates are released along with retained fluids and this leads to weight loss.
Calorie balance
To understand whether a ketogenic diet can help reduce unwanted weight, it is important to consider how weight loss is usually achieved.
To lose weight, you must consume fewer calories than your body burns. In other words, a calorie deficit is a key condition for losing excess weight.
A study of 17 obese or overweight men found that the keto diet resulted in a modest increase in calories burned. However, this did not lead to an increase in body fat loss compared to the results of a traditional basic diet.
These results suggest that ketogenic diets are not always better than traditional diets for weight loss, given that the number of calories consumed is the same.
Therefore, the weight loss effects of the keto diet are most likely due to fewer caloric intake due to the stunted hunger associated with a high -fat, very low -carbohydrate diet in the daily diet.
Conclusion: The keto diet helps reduce extra weight, although the exact mechanism for achieving this effect remains unclear. Studies show that weight loss caused by a keto diet is likely due to a lack of calories, reduced levels of hunger, and water weight loss.
Keto Supplements
Since the surge in popularity of the keto diet, there are many supplements on the market designed for the keto diet, and some of them can help with weight loss.
List of the best keto supplements with a description of their features:
- MCT oil (MCT oil). These medium chain triglyceride oils help people on ketogenic diets add more fat to their diet and stay in ketosis. These oils are absorbed faster than traditional fats, but may have side effects that affect the digestive system.
- Exogenous ketones (Exogenous ketones). Supplements are external sources of ketones that complement endogenous ketones that are naturally produced in the body. They help increase the level of ketones in the blood, thus accelerating the achievement of a state of ketosis.
- Keto protein powder (keto protein powder). This protein powder is characterized by a reduced carbohydrate content.
- Keto Electrolyte (Keto Electrolyte). Electrolyte deficiencies are common during the early phases of the keto diet. It is caused by a decrease in fluid content in the body. Keto electrolytes can help prevent deficiencies in common electrolytes such as sodium, potassium and magnesium.
- Digestive enzymes (digestive enzymes). Due to the intake of high fatty foods during the keto diet, some people may experience digestive problems. Digestive enzyme supplements, especially lipases, help break down fats.
Keep in mind that research on the effects of ketogenic supplements on weight loss is limited.
One study in rats looked at the viability of exogenous ketones as a weight loss supplement. As a result, certain exogenous ketones as well as MCT oils have been found to promote weight loss by reducing hunger and continuing to consume fewer calories.
However, human studies to support this claim are lacking.
While keto supplements are an option, they can help keto dieters transition smoothly into this relatively limited diet and improve their adaptability to the diet.
However, it is desirable to consider the use of these supplements due to limited research, which does not allow conclusions about their safety in the long run.
Conclusion: MCT oils and exogenous ketones can help you achieve ketosis faster and avoid many of the side effects associated with keto. However, despite the fact that they also reduce hunger, it is not recommended to use them as a weight loss supplement.
Other factors that can affect weight loss
To achieve the best results when following a keto diet for weight loss, you need to take into account some of the following factors.
The actual amount of carbohydrates consumed
Keeping track of the exact amount of daily carbohydrates you eat can make it easier for you to switch to a ketogenic diet.
This will help ensure you reach ketosis relatively quickly and prevent some of the symptoms associated with the so -called "keto flu, " which is a group of symptoms, including headaches and confusion, associated with starting a keto diet.
If you eat a lot of carbohydrates, you will not achieve ketosis and the chances of dietary benefits, including weight loss, will diminish.
Consuming less than 50 grams of carbohydrates per day is sufficient to cause ketosis in any individual.
Are you getting enough sleep
Sleep is an aspect that is often overlooked in any diet. Research shows that lack of sleep and constant stress can have a negative impact on weight loss results. This also applies to the keto diet.
Research shows that lack of sleep can negatively affect hunger hormones such as ghrelin and leptin. This, in turn, can lead to an increase in appetite, overcoming the hunger -reducing effects of the keto diet.
Making sure you get at least 7 hours a day of rest and sleep can help support the positive results that come with a ketogenic diet.
Do you lead an active lifestyle
While a keto diet by itself can cause weight loss, pairing it with a proper exercise program can increase its effects.
While adjusting to the diet, the body can use fat as the main source of energy for exercise. Studies show that the largest amount of fat is burned during endurance training.
It is important to note that you must adjust to a keto diet before you begin any moderate to intense exercise. This will avoid unwanted side effects.
Conclusion: When talking about losing weight with a keto diet, there are a few additional factors to consider, such as proper carbohydrate intake, sleep patterns and exercise.
Strict dietary adherence to the keto diet
One of the main disadvantages of the keto diet is the need to follow a prescribed diet for a long period of time.
Since this strict diet is quite strict, some people find it difficult to adhere to it.
This is especially problematic when you are dining out or gathering with family and friends for a vacation and have to switch to other diets which can lead to diminished weight loss results.
Also, don’t forget the lack of research on the long -term health effects of keto diets.
You definitely need to take these factors into account before starting a keto diet.
Conclusion: You may have difficulty following a keto diet for long periods of time due to its restrictive nature. Eating out and other situations may require perseverance and special preparation.
Results
The keto diet is a low -carbohydrate and high -fat diet. It has been found to provide a variety of health benefits, including weight loss.
Although the exact mechanism of weight loss directly related to this way of eating is still under study, it has been shown that weight loss is triggered by lack of calories, hunger and water loss.
Keto supplements can reduce hunger and help you achieve ketosis in no time. However, it is not recommended to use it for weight loss.
While the benefits of the keto diet for weight loss may seem convincing, it is important to consider the potential side effects, drawbacks and lack of long -term research.