There are numerous different diets, and each has its own potential advantages and downsides. There are too many to name and review, so this post will be focusing on the ketogenic diet and asking the question "does the Keto diet work?"
When considering starting a diet and moving to a more healthy lifestyle, the first thing most people do is think of starting a restrictive diet, usually one that fits into their current lifestyle and one that can meet their weight loss goals.
The Keto diet has become very popular in recent years as a healthier way of eating, but what is the Keto diet, how does the keto diet work in the body, and how does it help you lose weight?
The Keto or ketogenic diet is an ultra-low-carbohydrate diet that replaces carbohydrates as your body's main source of fuel with fat. I have written a more detailed article, which you can read here.
Those not on a restrictive diet generally use carbohydrates as their main source of fuel; this relies on glycogen and glucose to provide body and brain with fuel. By restricting carbs from your diet your body can no longer use glucose for fuel, this puts your body into ketosis which forces your body to use fat for fuel instead.
Ketosis relies on ketone bodies instead of glucose and glycogen. Ketones are produced by the liver from fat stores which is why it is so good for weight loss.
Once in ketosis and your existing fat stores are depleted they need to be replaced otherwise your body will no longer have a fuel source to function, therefore by focusing on very high-fat foods Keto gives your body both a fuel source and a way to lose weight.
When in ketosis you liver essential burns fat to make ketones, therefore your body is using fat from your body stores and from fatty foods to function. The Keto diet is about eating foods with high fat content that raises the levels of ketone bodies produced by your liver. Ketones are then used as a fuel for the brain instead of glucose.
The Keto diet is generally more of a lifestyle change than a diet and it can be followed for life for long-term weight loss rather than short term: for instance, Halle Berry revealed that she has been on the Keto diet for 30 years to help with her type II diabetes.
There are many reason why you might consider Keto as your preferred diet. Here are the top eight.
Lose weight and feel great
Improve your ability to concentrate and think more clearly
Control your blood sugar - great for patients with type 2 diabetes
Reduce feelings of hunger and the need to overeat
Improve hormone balance
Cancer risk reduction
Improve your physical and mental health
The Keto diet is a well-researched diet with plenty of studies and analysis investigating its weight loss mechanisms and health benefits. It has been around for around 100 years; originally devised in the 1920s.
Keto works very well to help you lose weight and get fitter, it can however take a few weeks to starting working and you need to be continuously in ketosis for Keto to work. There should be some immediate, initial rapid weight loss due to loss of water weight.
This initial rapid weight loss is due to how carbs are stored in your body; carbs are usually stored with water, so when your body uses up stored carbs you also lose water weight.