Is the Ketogenic Diet Good for Long-term Weight Loss?

With the increasing obesity epidemic, the ketogenic diet is a popular trend promising weight loss and promoting physical performance. However, is the ketogenic diet good for long-term weight loss? Let's find out.

Before beginning any diet, one must always check-in with their practitioner first. Especially those with chronic conditions. There are many promising studies where weight loss is guaranteed, but what about in the long run?

What is the Ketogenic Diet?

The ketogenic diet or keto diet consists of consuming a very low carbohydrate diet, about 20 to 50 grams per day. It suggests a limit of carbohydrates as well as eating foods high in fat. With this diet, the body's state is in ketosis. When the body is in ketosis, the body burns fat instead of glucose for energy.

As insulin secretion reduces, acetyl-CoA forms ketones. Acetyl-CoA is a molecule that helps with biochemical reactions in protein, carbohydrate, and lipid metabolism.

Nutritional ketosis does not raise blood levels that occur in diabetic ketoacidosis. It takes about a week to happen in the body while being placed on a ketogenic diet. 

Ketogenic Diet and Short-Term Weight Loss

First of all, there is confirmed research on the benefits of the ketogenic diet in short-term weight management. In a randomized control study, individuals who were on a Very Low-Carbohydrate Ketogenic Diet (VLCKD) showed benefits in their long-term management of obesity as well as cardiovascular management.

Also, the group had no more than 50g of carbohydrates in their diet. Another group was given a low-fat diet with no more than 30% energy from fat. The conclusion was that those in the VLCKD group achieved a more significant weight loss than those receiving the low-fat diet showing that this diet was effective for weight loss.

Ketogenic Diet and Diabetes

The Ketogenic diet has proven to provide rapid weight loss results and can help those with type 2 diabetes lower their blood sugar.

In a randomized control study, 80 men and women ages 30 to 65 years old were placed in separate control groups to assess weight loss on consuming the ketogenic diet. 

Additionally, albumin and creatine levels had no significant changes, showing that protein was not affected.  HbA1C, a blood test for type 2 diabetes, was significantly lower in those assigned to the ketogenic diet than those consuming the standard low-calorie diet. 

Cholesterol Levels

The effects that the keto diet has on cholesterol levels prove that cholesterol and body mass index reduces significantly. 

However, only weight and cholesterol levels were measured. Since the BMI and cholesterol levels were the single measurements made, this would not take into consideration if any health factors have seen during this long-term study.

Weight-Loss

It seems that new diets emerge, and individuals want to lose weight quickly. However, we must remember how and why this diet exists in the first place.

The short-term effects of the diet are proven and have shown positive outcomes with weight management. As for the long-term effects? More quality studies are needed.

It is vital to approach professionals first before beginning a drastic change in diet, especially the ketogenic diet. Most importantly, integrative nutrition practices don't eliminate macronutrients. The body would be lacking in much-needed nutrients to help nourish the body. It is the holistic approach, and the needs of the individual are essential. 

What have your experiences been with this diet and weight loss?

With a low-carbohydrate diet in mind, try my low-carb healthy recipes.