Does keto work to lose weight?

Yes, but that answer comes with a qualifier. It takes two to three weeks into the diet to start fat burning (ketosis) in the body. Studies have shown that following ketogenic diets low or very low in carbohydrates helps people lose weight. However, in the long run there is little difference between a ketogenic diet and a high-carb diet.

In general, the ketogenic diet can produce short-term weight loss results, but it's not a sustainable, long-term solution to weight problems. When you quit the ketogenic diet, you're likely to regain the weight you initially lost. That's why I'll always recommend long-term, healthy, and sustainable dietary changes rather than short-term dietary fads, such as the ketogenic diet. After all, studies show that healthy, low-calorie diets that include carbohydrates can produce similar long-term weight loss results.

During ketosis, the body becomes very efficient at burning fat and using it instead of glucose for energy. This fat burning makes the ketogenic diet a popular choice for people looking to lose weight. Sometimes a person may be doing everything right and still can't lose weight on the ketogenic diet. People who follow the ketogenic diet consume a low-carb, high-fat diet to induce a body process called ketosis.

It's also not clear if it only occurs on the ketogenic diet or if it can be caused by other restrictive diets. The first two weeks may be full of positive results on the ketogenic diet that look promising, but that adjustment period may leave you with symptoms of what people refer to as “ketogenic flu.” In fact, some previous studies suggest that the ketogenic diet may negatively affect heart health, especially in children (31, 3.Ewoldt says nuts, seeds, whole cheese and other dairy products, natural Greek yogurt, non-starchy and fibrous vegetables, oils, along with smaller amounts of meat, eggs and fish, become mainstays of the ketogenic diet. Research has shown that a ketogenic diet can induce rapid weight loss, partly because of water loss, but also because of fat loss. If you're on the ketogenic diet, you still have to check labels and keep track of total grams of carbohydrates each day, which requires paying attention to food choices.

Other studies on the ketogenic diet have found that the ketogenic diet can lead to reduced appetite and food intake. If you take any medications or have any medical problems, consult a doctor or dietitian before starting a ketogenic diet. Specifically, most ketogenic diets require a person to reduce between 20 and 50 grams of carbohydrates per day. It usually takes two to four days to reach a state of ketosis (when fat becomes the primary source of energy).

But a true ketogenic diet is different and requires that up to 90% of daily calories come from fat.

Oscar Collari
Oscar Collari

He lives an active healthy lifestyle, traveling the world, cooking and lifting weights. His mantra is simple: Live, Love, Laugh, Lift... and Keto!

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