The ketogenic diet is a low-carb, high-fat diet that has been gaining popularity in recent years due to its potential for weight loss and health benefits. When carbohydrates are restricted, the body breaks down stored fat and creates ketones to use as energy. Studies have shown that following a ketogenic diet can lead to fast results for weight loss, as well as improved conditions such as type 2 diabetes. It takes two to three weeks for the body to start burning fat (ketosis) when following a ketogenic diet.
While it may be effective for short-term weight loss, there is little difference between a ketogenic diet and a high-carb diet in the long term. The diet works by depleting the body's sugar reserves and breaking down fat for energy, resulting in the production of molecules called ketones that the body uses as fuel. This can lead to weight loss, but other factors should also be considered to ensure progress. A literature review on low-carb diets by the National Lipid Association found that following a very low-carb ketogenic diet can help people lose more weight than a standard high-carb, low-fat diet in the first two to six months.
Eating a lot of protein can help with satiety, making the higher protein aspect of the ketogenic diet potentially useful for curbing hunger. A review of 13 studies found that following a very low-carb ketogenic diet was slightly more effective for long-term weight loss than a low-fat diet. For people with type 2 diabetes, a low-carb diet seems to improve average blood sugar levels better during the first year than a high-carb, low-fat diet. The ketogenic diet is also associated with an increase in bad LDL cholesterol, which is linked to heart disease.
One of the main disadvantages of the ketogenic diet is its lack of long-term research and sustainability. It is also important to consider potential side effects and disadvantages when following this way of eating. The ketogenic diet can be an effective way to lose weight and improve certain health conditions in the short term. However, it is important to consider potential side effects and disadvantages when following this way of eating, as well as its lack of long-term research.