It is no coincidence that the ketogenic diet has been on the rise over the past couple of years. This upward trend is just in line with the increasing rates of obesity around the world. According to WHO, as of 2016, more than 1.9 billion adults (18+ years of age) were overweight, with 650 million among them obese.
And sadly, being obese or overweight, increases one’s risk of developing conditions like cardiovascular diseases, diabetes, certain cancers, and musculoskeletal disorders. It is for this reason the weight loss industry has seen a massive boom over the past decade — with all kinds of remedies, products, and medications offering solutions (most of which do not work) to help people lose weight.
Why are we looking into Keto Diet?
Part of the recent breakthroughs in the weight loss industry, is the use of dietary modifications to aid weight loss; among which the ketogenic diet stands out. In the following paragraphs, we will look at how effective this diet is, how long it will take to see results, and even more.
If you are hearing about a keto diet for the first time. It involves eating high-fat and low-carb foods only, so that one’s body enters a metabolic state known as ketosis. Once in ketosis, your body begins to use ketones from fats as fuel instead of the regular glucose we get from carbohydrates. This condition is thought to facilitate weight loss by burning off fat reserves, and even suppressing appetite.
Does keto diet really cause weight loss?
A research published in BMC Endocrine Disorders Journal, has shown that the periodic intake of a ketogenic diet that’s low in carbs and high in fats by obese individuals with type 2 diabetes, was able to significantly reduce the weight, body mass index, waist circumference, fasting blood glucose levels, and cholesterol contents in their blood. Another research, this time in the American Journal of Medicine, was able to conclude that intake of a diet that’s low in carbohydrate may be sufficient to lead to a sustainable weight loss.
The scientific basis behind the effects of ketogenic diet on weight loss include:
- Fat burning – It is believed that more bodily fats are burned during a ketogenic diet. This means stored fat, like the belly fat, can be burned off while at rest to provide fuel for the cells of your body.
- Low fat storage – On a normal high carb diet, excess amounts of carbs are converted and stored as fat in the body. When we consume only low-carb foods, this possibility becomes impeded.
- Suppressed appetite – I don’t know about you, but fatty foods tend to increase one’s feeling of satiety. In fact, research has shown that a ketogenic diet can go on to positively influence your hunger hormones, and as such, you stay full for a longer period of time. This in turn reduces your caloric intake, and aids your weight loss endeavor.
15 Delicious Keto Breakfast Recipes
15 Delicious Keto Lunch Recipes
How fast can you see weight loss results on a keto diet?
There is no specific answer to this question, as our body systems function differently. While it may take Mr. A nine weeks to see significant results, Mr. B may notice a massive weight loss difference in only two weeks. Besides, there are many anecdotal evidences showing that people have lost anywhere between one to ten pounds of flesh within just two weeks of trying out the ketogenic diet.
That being said, results definitely won’t just come overnight. You’ll have to work for it by staying committed, making the right food choices, and inculcating the dedication and consistency that can see you over the finish line.
Keto diet and exercise
Of course, engaging in regular exercises can never be problem. In fact, if you are looking to speed up your weight loss results, integrating a moderate exercise routine around your keto lifestyle can go along way in helping you achieve your dreams faster. With regular physical activities, you can burn off excess fat reserves, and improve your overall metabolism. Aerobic exercises like jogging, cycling, swimming, and rowing can be a perfect way to start.
How long can you stay in a keto diet?
There’s still limited information available on the long-term effects of a ketogenic diet on the human body. And as such, many nutritionists recommend going for at most six months of full ketogenic dietary lifestyle. Personally, I think one may be able to opt out of a keto diet once weight loss is achieved by slowing adding small amounts of carbs back in their diet.
However, sustainability is what becomes the major problem for most people. Many people tend to gain back weight after quitting the keto diet. This is probably because people return to eating high amounts of calories, which may sabotage their previous efforts.
To ensure you don’t get back to your overweight status, cutting back on calories, and engaging in more physical exercises can help a lot. Besides, one is expected to consult a registered health professional or nutritionist for the appropriate guidance before making significant changes to their diet.
The following tips can help you transition away from keto, and back to your regular diet without weight rebound:
- Bring back the carbs, but slowly
A lot of people make the mistake of adding back carbs to their diet in full portion. This can lead to quick weight gains. Most nutritionists would recommend bringing back the carbs, but in a slow manner, by only progressively adding little amounts to your plate until your body fully adjusts to the transition. Besides, it is recommended that you only go for carbs that are rich in fiber and high in protein. This will go a long way in helping you avoid weight rebound.
- Eat more proteins
If you don’t want to eat more carbs just after quitting a keto lifestyle, then adding more proteins to your diet will help a lot. You should consider going for lean proteins, which have a high thermic effect — as they require a higher number of calories to get digested than carbs do. This means even less calories for your whole body.
- Others
Other important tips to help you transition smoothly out of keto may include engagement in more physical activities, eating less of the unhealthy processed foods, learning to cook your meals, and ditching the bad habits.
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