Keto diet: Does it Really Work for Weight Loss?

 

Key Takeaways 

1. Keto diet is a low-carb, high-fat diet which is gaining popularity for  weight loss.
   
2. Since it was earlier used for managing neurological conditions, it creates a big question among people, “Does keto diet really work?”
3. When carbohydrate consumption is reduced, the body starts using fat as a primary source of energy.
4. The keto diet works very differently for every individual so there is no fixed timeline for losing weight.
5. Usually recommended for a shorter duration, following the keto diet long term can lead to nutrient deficiencies and side effects.

Introduction 

Numerous methods and dietary approaches exist for weight loss. Among these, the keto diet for weight loss has gained attention over these years. Initially developed for health conditions like epilepsy, the keto diet has become popular for its effectiveness in weight reduction, blood glucose management, and metabolic syndrome. Keto diet may support weight loss but the challenge is that it cannot be followed long term as it restricts certain food groups, leading to nutrient deficiencies and other health complications. In this blog, we’ll explore this low-carbohydrate, fat-rich eating plan and assess whether it is safe for weight loss.

What is the Keto diet?

The keto diet is generally considered a high-fat, low-carbohydrate and moderate protein diet that helps fulfil energy requirements by utilising fat as the main source of energy. The nutrient distribution of the keto diet is as follows:

55 to 60% of the total calories from fat

30 to 35% of the total calories from protein

5% to 10% of the total calories from carbohydrates

How Keto Diet Helps in Weight Loss

The most common question asked about the keto diet is how a high-fat diet can help in weight loss. The understanding is that if one wants to lose weight, one must have fewer fats, which is why many people often ask, “Does the keto diet really work?”  

The keto diet typically starts with restricting carbohydrates in the diet and increasing the fat content. The focus is to utilise and burn stored fat for energy. Insulin secretion begins to decrease with the restriction of carbohydrate in the diet. The low insulin levels stimulate fat oxidation and reduce glycogen levels. Thus to meet the body’s energy demand, fat is oxidised and broken down into fatty acids, which get converted to ketones. Due to the unavailability of carbohydrates to meet energy requirements, these ketone bodies act as an alternative source of energy for the muscle, brain and other organs. This process is called ketosis, which supports keto weight loss.

Consuming a high-fat diet also helps keep you fuller for longer, reducing overall calorie consumption. Carbohydrates, stored as glycogen, hold water in the body. Once the carbohydrates are restricted, the stored water depletes along with glycogen. This results in rapid weight loss, which is mainly due to water loss. Over time, weight loss is due to fat loss. 

Common Myths and Facts

i) Myth: A high-fat diet can increase lipid levels

Fact: The key is to include healthy fats such as omega-3 fatty acids. Fatty fish, nuts, seeds, nut butters, coconut, avocado and olive oil, and ghee are some of the healthy fat-rich foods commonly included in the keto diet. Their inclusion improves good cholesterol (HDL) levels and lowers the levels of bad cholesterol (LDL) in the body.

ii) Myth: The keto diet is not suitable for those with diabetes

Fact: The ketogenic diet improves insulin sensitivity by lowering the intake of carbohydrates and reduces blood sugar levels. Along with medications, this high-fat diet can support those with diabetes by helping with blood sugar management.

iii) Myth: Only non-vegetarian foods like meat and fish can be included in the keto diet plan

Fact: Low-carbohydrate veggies like spinach, lettuce, broccoli, cauliflower,  cucumber, zucchini along with fruits like berries and avocado are recommended. For meeting protein needs, it is advised to have vegetarian foods like paneer, tofu, nuts, and seeds and eggs where appropriate.

iv) Myth: The keto diet is used only for weight loss

Fact: Keto diets have been used as a medical nutrition therapy for years to manage various medical conditions like epilepsy, diabetes, neurological disorders, and even cancer.

v) Myth: This high-fat diet leads to metabolic acidosis 

Fact: This high-fat diet causes ketosis, a normal process in which fat (ketones) is used as an energy source in absence of carbohydrates. Metabolic acidosis is very different and is caused either by a build-up of acids in the body due to chronic kidney disease or uncontrolled diabetes, which increases the production of ketones, making the blood acidic. 

Benefits of the keto diet

The keto diet’s benefits range from weight loss to supporting cardiovascular health. Here are some key benefits:

• Helps in Weight loss: Increased lipid breakdown leads to weight loss over time.
• Improves Insulin Resistance: This diet is very useful for patients with diabetes who have insulin resistance as it reduces insulin and glucose levels to stimulate fat breakdown.
• Supports Heart Health: This diet boosts heart health by improving HDL and lowering LDL in the body because it mainly focuses on healthy-fat foods.
• Helps with PCOS: The ketogenic diet helps prevent blood sugar spikes and reduces insulin resistance, which helps manage PCOS.
• Reduces Food Cravings: The diet is high in fat, which takes longer to digest, keeping you full for a longer period of time. This reduces extra calorie intake, leading to a reduction in weight.
• Supports Neurological Conditions: The high fat diet helps in reducing the risk of neurological diseases like epilepsy and Alzheimer’s disease. This is because it helps the brain to utilise ketones instead of glucose for fuel, which increases cellular energy and lowers oxidative stress.

Sample 1-Day Keto Meal Plan

Meal	Foods	Protein	Carbs	Fat	Calories
Early Morning	3 soaked walnuts	2.23 g	1.51 g	9.63 g	101.63 kcal
Breakfast	Vegetable omelette - 3 whole eggs, 100 g of mushroom, 5ml oil, 5 almonds	25.44 g	0.84 g	26.68 g	309 kcal
Lunch	Chicken salad Chicken breast - 150 g, sautéed capsicum - 50 grams, sautéed zucchini - 50 grams, olive oil - 2.5ml, cucumber salad - 50 grams	34.15 g	3.82 g	16 g	296 kcal
Evening Snack	Peanut butter shake Peanut butter - 50 grams, full-fat milk - 250 ml	11.73 g	25.53 g	19.41 g	324 kcal
Dinner	Fish & sautéed vegetable with olive oil — Salmon fish - 100 g, capsicum - 50 g, zucchini - 50 g, oil - 2.5ml	22.07 g	2.08 g	12.78 g	212 kcal

 

Daily Nutrient Breakdown

Nutrient	Amount	Percentage of Total Calories
Carbohydrates	34 g	10.88%
Fat	81 g	58.33%
Protein	96 g	30.79%
Total Energy	1242 kcal	—

Are there any supplements for a keto diet?

Certain supplements can help support the keto diet, especially when you are a working professional or have a busy schedule. These include:

1. Peanut Butter: Peanut butter is one of the best supplements for a ketogenic diet, as it’s high in healthy fats, moderate in protein, and low in carbohydrates. It can be taken along with high-fat, low-carb foods.    
2. MCT Oil:  MCT oil provides medium-chain triglycerides, which are absorbed and transported directly to the liver (bypassing the normal digestive pathway), where they are quickly metabolised to produce ketones. This provides a rapid and sustained source of energy.
3. Fish Oil: Fish oil supports the keto diet for weight loss because it provides good fats, including the omega-3 fatty acids EPA and DHA to the body.

Conclusion

The ketogenic diet has been used for centuries as a nutritional intervention for various health conditions. It is now gaining attention as a way to achieve weight loss. While it can provide short-term benefits, including weight loss and improvements in blood sugar levels, it is not sustainable to follow long-term as it can lead to nutrient deficiencies, an increase in LDL cholesterol, and health complications. Follow it under the supervision of a physician or dietician and carefully monitor your diet. Ultimately, the keto diet for weight loss should not be viewed as a “magic bullet”. Keto weight loss varies for different individuals and its effectiveness equally depends on factors such as lifestyle habits, sleep and physical activity levels.

FAQs

Q1) Who should avoid the keto diet?

Ans: The keto diet is beneficial for weight loss but it should be avoided by people with medical conditions such as pancreatitis, liver disease, and kidney disease. Pregnant women, lactating mothers, and children should also avoid following the keto diet. 

Q2) What foods should you avoid on a keto diet?

Ans: Strictly avoid foods that are high in carbohydrates while following the keto diet plan. These include rice, grains, refined cereals, sugary foods and beverages, starchy vegetables, fruits like bananas, mangoes and apples, legumes, and processed and packaged foods.

Q3) Is keto better than other diets for fat loss?

Ans: No, the keto diet is not necessarily better than other fat loss eating plans. The effectiveness of each fat loss plan depends on the health goal to be achieved, lifestyle, and levels of physical activity.

Q4) How much weight can you lose on the keto diet in a month?

Ans: There is no specific amount of weight that you can lose in a month because weight loss is very subjective and it does not specifically depend only upon a diet plan. It varies from individual to individual and also depends on age and activity level.

Q5) Does the keto diet help with belly fat?

Ans: Yes, the keto diet not only helps reduce belly fat but it also helps reduce the overall body fat percentage by metabolising ketones for fat reduction.

Q6) Is the keto diet safe for long-term? 

Ans: Following the keto diet for a long duration cannot be considered safe as it restricts various nutrients. This can affect insulin secretion, impact organs such as the kidney and liver, and lead to nutrient deficiencies.