The ketogenic diet, known as the keto diet, has been the buzz term in weight loss discussions for a while. But does it deserve the attention? According to Molly Devine, R.D., L.D.N. and advisor to Ketologic, absolutely.
Devine explains that the keto diet has been demonstrated to bring a range of positive results — not only simple weight loss but most notably more energy, healthier blood sugar levels and better muscle recovery. In her own words, "The ketogenic way of eating is a therapeutic diet for many people and can help reverse many chronic diseases." It is especially effective if you wish to lose weight, as the low-carb, high-fat diet has been widely proven to be effective by now.
Keto in brief
Devine tells us that a diet that "moderates or restricts calories" can be very helpful for weight loss for simple reasons. If your calorie intake stays high, you may not gain weight while being in ketosis, but weight loss will be more difficult to achieve.
Devine thus proposes not consuming any fruit (apart from avocados!) in the first month and then slowly reintroducing low-sugar fruits (such as berries) into your diet.
Why keto helps weight loss
Devine explains that the main cause of failure in traditional diets is that people get "increased cravings, an inability to reduce intake and overwhelming hunger."
Keto, on the other hand, is designed to curb your hunger and desire for sugar, so caloric restriction becomes more natural. The diet prompts you to take in calories from fat and protein, but only 5 percent from carbohydrates.
How it works
Devine says that most people first lose water weight due to the reduced presence of carbs in the body. Water weight loss varies a lot individually but can reduce your overall weight by up to 10-15 pounds! In the next stage, your body is prepared to burn stored fat.
Nevertheless, contrary to most existing approaches, fat keeps an important place in the diet. Devine warns that "This isn't a low-carb, high-protein way of eating. Fat needs to be the primary fuel source."
No failures once you stop the diet
Most people who go through dieting phases will complain about putting on weight again after stopping their diet or they try to continue the regime forever, which isn't always an exciting option. With keto, this is different. It is OK for you to reintroduce carbs into your diet once weight loss is achieved without adverse effects!
The main thing, however, is not be discouraged in the first few weeks of the diet, as this is when the most important changes in your body are occurring. Just think of the prospect of a slimmer body and few food restrictions to keep you positive!