Is the keto diet the most effective?
Is the ketogenic diet more effective for people with metabolic syndrome than a standard American diet with exercise?
The ketogenic diet is one of the fashionable diets that you have heard a lot about these days. Proponents of the ketogenic diet argue that it will help you lose extra kilos faster than other diets.
In many cases, trying this fashionable diet style can actually bring huge benefits and be an effective way to reduce body fat. This does not mean, however, that this is the only right solution, good for everyone, and it certainly is not the only way to lose weight and feel good.
Is your goal to reduce weight in the short term or do you want to stay slim for good? Can you imagine living without bread, pasta or fruit? This can be a problem with a ketogenic diet. This diet can make you lose weight, but many people will not be able to maintain this style of nutrition permanently, which will make the weight come back.
How is it that we lose weight?
The basic principle, which remains the same truth when you lose weight, has nothing to do with the amount of carbohydrates you eat. Weight loss always means maintaining a caloric deficit. We can achieve the deficit by reducing the amount of calories consumed and / or introducing higher energy expenditure in the form of physical activity. Keeping the deficit for a sufficient period of time allows you to lose weight.
A ketogenic diet may or may not meet these conditions. Ketosis is an elimination diet (we eliminate carbohydrates). By design, elimination diets facilitate reduced calorie intake. By achieving a caloric deficit, weight loss is possible. However, it is also important to maintain the deficit in the long term. The effectiveness of the ketogenic diet will therefore be strongly individual and will depend on whether we like this type of nutrition system or not.
„The keto diet is just not sustainable over the long term. It doesn’t teach you how to acquire healthy eating habits. It’s good for a quick fix, but most people I know can hardly give up pasta and bread, let alone beans and fruit.”
What is a ketogenic diet?
The ketogenic diet limits the number of carbohydrates consumed. The main source of energy is fats. This is a type of low carbohydrate diet. The purpose of ketosis is to increase the amount of ketone bodies in your blood. This is a condition called ketosis. This means that your body begins to use fat as energy. This is because you limit your carbohydrate intake and the body can no longer use them as the main source of energy.
The supply of carbohydrates is usually limited to 50 g per day. Strong limitation of carbohydrates means that this diet is based on fats (up to 60-80% of daily energy supply) and proteins.
Benefits of a low-carbohydrate diet
The most common reason why people choose low carbohydrate diets is weight loss.
A low carbohydrate diet can help:
- Reduce body weight
- Reduce appetite
- Improve cholesterol
- Prevent diabetes.
Most of these benefits, however, result from a reduction in calories.
In fact, the benefits of a ketogenic diet include reducing calories and weight, which is also possible through other dietary solutions.
Problems related to low carbohydrate diet
Carbohydrates are the main source of energy. Initially, before you adapt to a ketogenic diet, a lack of carbohydrates will make you feel deprived of energy. Lack of carbohydrates is also not an optimal solution for some athletes – carbohydrates are to provide a quick source of energy, which is necessary for athletes, not to mention the loss of glycogen due to depletion of carbohydrates.
If you intend to use a ketogenic diet and train hard, you should consider days of increased carbohydrate intake to replenish glycogen stores.
Another problem with low-carbohydrate diets is that for most people they only lead to short-term weight loss. This is because most people are unable to give up carbohydrate intake for the rest of their lives. If you can not imagine life without pasta, pizza, bread, fruit, then it will probably not be the best diet for you.
The truth about losing weight
The real reason the ketogenic diet works is to reduce your calorie intake. This is the only way to lose weight. It doesn’t matter what diet you use. If your goal is weight loss, then you need to eat less.
The key to losing weight is consistent adherence to dietary assumptions. Whether it’s a ketogenic, high carbohydrate or balanced diet, or any other diet you adhere to and which you can use over the long term.
Find a diet that suits you, and stick to its assumptions. Be consistent.