You’ve probably heard of ketosis and weight loss in the same sentence before, right? Have you considered giving it a shot to lose weight for the new year? In this article, we will examine the ways by which the ketogenic diet can enhance weight.
Obesity is one of the major global health problems. Over 13% of adults were found to be obese in 2013 (1).
Obesity contributes to the onset of metabolic syndrome. Metabolic syndrome is a group of metabolic disorders, like high blood pressure, type 2 diabetes, low HDL cholesterol, and a high waist-to-hip ratio (2, 3).
However, many diets have been introduced, all claiming to fight weight loss. The ketogenic diet is one of these diets. In the ketogenic diet, the dieter consumes very little carbohydrates. Several studies suggest that the keto diet may be beneficial for people with obesity (4).
However, many experts have different views on the health benefits of the ketogenic diet and suggest that there is a need for more research. The ketogenic diet helps with weight loss, no doubt, but it may also have a few complications (5, 6).
Overview of the Ketogenic Diet
A ketogenic diet is a diet with high-fat content, a moderate quantity of proteins, and low carb content (6).
By reducing the carbs in your diet and increasing fat consumption, the keto diet causes your body to switch into a state of metabolism called ketosis. Your body then breaks down these fats into ketones. Ketones are molecules that energize the brain (6).
After doing the ketogenic diet for some days or weeks, the efficiency of your brain and body at burning ketones and fat for fuel will increase.
The ketogenic diet also affects insulin. It causes the reduction of insulin levels, which in turn improves insulin sensitivity and management of blood sugar (7, 8).
Common foods that may be included on a ketogenic diet include:
- Fish
- Meat
- Eggs
- Butter
- Oils
- Heavy cream
- Seeds
- Avocado
- Cheese
- Low carb vegetables
On the other hand, the keto diet eliminates almost all carb sources, including:
- Beans
- Rice
- Grains
- Potatoes
- Fruits
- Cereals
- Milk
- High carb vegetables
The Ketogenic Diet and Weight Loss
Several studies have proven that keto diets can enhance weight loss.
They help with fat loss, preservation of muscle mass, and improvement of several disease markers (9, 10, 11, 12).
According to some studies, a ketogenic diet may be more effective in enhancing weight loss compared to a low-fat diet itself (11).
In a particular study, ketogenic dieters lost at least two times more weight compared to those on a low-fat, low-calorie diet. Improvements were also observed in HDL cholesterol and triglyceride levels (13).
In both groups, calorie intake was reduced by comparable amounts, which appears to be the reason for increased weight loss (13).
A 2007 study made a comparison between a low-carb diet and the dietary guidelines of Diabetes UK. Results from the study showed that the group that ate the low-carb diet lost over 6.9 kg (15.2 pounds), while the low-fat group lost over 2.1 kg. Within three months, the low-carb diet group lost three times more weight (14).
It is important to note that both groups had similar ketone, HbA1c, or lipid levels. There was no difference. The low-carb dieters also had a reduced calorie intake. There was also no difference in protein or fat intake between both groups. This is worth noting if dieters are taking in more fat because they are on a keto diet.
But on the other hand, contrasting theories have been propounded for these findings. Some authorities argue that the results may be due to the high consumption of proteins, while others believe that keto diets have a unique metabolic advantage (15, 16).
Results from other studies indicate that the ketogenic diet may reduce appetite and the amount of food consumed. Of course, this is very important when applying this study to real-life settings (17, 18).
If you are not a fan of counting calories, then you must switch to the ketogenic diet. You can do away with certain foods and won’t bother about tracking calories.
Even if you are on the keto diet, you must study the food labels and track your daily carb consumption (in grams). This implies that you should pay attention to what you eat.
Note that most of the studies referenced in this article had small sample sizes, and only the short-term effects of the diet were evaluated.
There is still a need for more research to determine the long-term impact of the ketogenic diet on weight loss. There is also the need to understand whether one can regain weight after resuming a normal diet.
Mechanisms by which the Ketogenic Diet Promotes Weight Loss
The ketogenic diet enhances weight loss via the following processes:
- Increased protein consumption: ketogenic diet increases protein intake, and high protein intake promotes weight loss (15).
- Gluconeogenesis. The body can produce carbs from proteins and fats. The carb is then used for energy (or fuel). This process is known as gluconeogenesis and may cause more calories to be burnt each day (19, 20).
- Suppresses the appetite. A ketogenic diet increases satiety. It causes positive changes in ghrelin, leptin, and hunger hormones (21).
- Higher insulin sensitivity. The ketogenic diet improves insulin sensitivity drastically. This, in turn, improves the utilization of fuel and metabolism (22).
- Low-fat storage. Some studies have shown that ketogenic diets have the potential to reduce lipogenesis. Lipogenesis is the process by which your body converts sugar into fat (23). The body stores excess carbs as fat; so, when you take very little carbs, your body switches to fats for energy.
- Increased fat burning. Results from some studies indicate that keto diets may cause a slight increase in the amount of fat burnt by your body during daily activity, rest, and exercise (24, 25).
These are ways in which the ketogenic diet can help you to lose weight.
But then, you should make sure that you meet your daily calorie needs when following the keto diet. Cutting calories in excess can slow your metabolism and make the weight loss process harder (26).
What’s the Conclusion?
To enjoy the full benefits of the ketogenic diet, you should eat plenty of fatty foods and reduce the number of carbs you consume to no more than 30 – 50g per day.
If you are dieting under medical supervision, it can promote weight loss and also give your overall health a boost.
The ketogenic diet can also reduce your risk for obesity, type 2 diabetes, and other metabolic conditions.
Before you begin a new diet, consult your doctor to know whether you need it or not.
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