The ketto diet is a low-fat diet that claims to lead to weight loss. Your body enters ketosis when it isn't getting enough calories from a diet and you have too much fat. This can be used as energy. If someone's blood ketone levels reach more than half a millimoles per liter, they are in a state of ketosis.
The extreme nature of the diet makes it unsustainable, and many people find that once they switch back to carbohydrates as a source of energy, they regain the weight lost while on the diet. The keto diet was originally designed to support medication-resistant seizure in children, but it isn't designed for long term use.
Why is the diet so popular? There is no evidence that it can be used for weight loss. Is there any risk? Read on to learn more.
Laura Clark is a nutrition consultant and a registered dietician. The focus of the diet now is on the other macronutrients, namely fat and protein. Butter, oil, plant-based milks, and cheese are included as are meat and fish. Artificial sweeteners and other things that have become synonymous with keto are fine, as are nuts, seeds and vegetables.
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A study in the British Journal of Nutrition found that eating a high amount ofProtein may help with feelings of satiety. The problem with restrictive diet is that people lose motivation to stick to it, so keeping hunger levels down with lots of protein may help people stay consistent with it.
Clark said that the diet cuts out a lot of foods, including bread, rice, pasta, fruit, vegetables, milk and yogurt.
The body enters a state of ketosis when it is replaced with fat sources. The body begins metabolizing its stores of fat and producing ketones, which it uses as energy instead of its usual preferred source.
People on the diet may be less likely to have crashes of sugar as their intake is very low. According to a review in the journal Neuroscience and Biobehavioral Reviews, the effect of sugar on mood can be detrimental and cause feelings of fatigue as soon as 30 minutes after eating.
A review in the International Journal of Environmental Research and Public Health stated that the diet could be beneficial in the treatment of obese people. Reduction in hunger in obese adults and the potential to improve fat oxidative metabolism were some of the benefits. The diet can be useful for a few weeks to induce a state of ketosis, but should be used with caution.
Clark agrees that the diet can be used to lose weight. The weight loss results between low fat and low cholesterol approaches are the same.
If you are trying to induce extreme weight loss under medical supervision, how sustainable is that? The downside of the diet is that it is hard to follow for a long time.
A World Obsesity Review study shows that the keto diet is being used for weight loss.
Those with pre-existing medical conditions may need to be cautious. There are no robust studies looking at the long term effects of following a keto diet.
We can't recommend that you do the keto diet without the supervision of a medical professional. Although the diet is popular with weight-loss experts, it is not safe and should be monitored by a doctor.
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