The ketogenic diet is not only a great weight loss tool, but it has been shown to improve many health conditions. It's any diet that causes ketones to be produced by the liver, shifting the body's metabolism away from glucose and towards fat utilisation. The keto diet is an effective weight loss tool, but it doesn't guarantee instant weight loss. It helps you reach your healthy goals in an easier way. There are three main effects of low-carb diets, including keto diets...
Three Main Effects of Low-Carb Diets:
Satiety Effect = No Hunger Issues
Firstly, you eat very sating and nutritious food that makes you less hungry and less likely to experience cravings. It's a fact that people naturally eat less on a low-carb diet. Protein and fat are the most sating macronutrients by far. Achieving satiety and natural appetite control are the most important effects of low-carb eating. Insulin, which is a hormone released when you eat carbs, affects your appetite and with more carbs, you'll experience more cravings. Also see Dr Briffa's article: Contrary to what some may say, fruit and veg not great for filling us up.
Low-Carb Diets Are Better For Fat Loss
Secondly, eating fat helps your body release fat and lose weight, while carbohydrates have the opposite effect. This has to do with how insulin affects your body and as you already know, insulin is mostly produced when you eat carbs. The best results are achieved with coconut oil which is high in MCTs.
Potential Metabolic Advantage
Finally, there are studies that appear to support the idea of a potential "metabolic advantage" of low-carb diets. This means that you could achieve weight loss at a higher level than the calorie intake would suggest. When ketones are made from the breakdown of fat in the liver, urinary ketones are excreted and may contribute to fat loss. However, this effect is not significant and the energy lost as urinary ketones is no more than 100 kcal. For more about metabolic advantage of low-carb diets, check out this article: Is a Calorie Really a Calorie? Metabolic Advantage of Low-Carbohydrate Diets In this study, participants following a low-carb diet experienced increased energy expenditure (by 300 kcal) compared to those following a low-fat diet. Although it didn't result in a larger weight loss, it definitely questions the laws of energy balance.
If you have troubles losing weight on a ketogenic diet, have a look at my post: Not Losing Weight on Low-Carb Ketogenic Diet? Don’t Give Up and Read Further
I hope you enjoyed reading my post. To find out more about the ketogenic diet and keto-friendly recipes, check out my apps KetoDiet, KetoDiet Basic and my new cookbook!