Ketogenic or keto diets for weight loss are trending now. We can find all over a plethora of keto books, ketogenic products, meal options, and so on. Ketogenic diets work for weight loss because the body uses fat for fuel. Keto diets limit carbohydrate intake so low, that the body goes into a state of ketosis.
During the state of nutritional ketosis, the fat breaks down for energy, this metabolic process produces ketones. Ketones are the source of fuel, and deliver energy to all organs, including the brain. To drive the body into ketosis, besides low carbohydrate intake, fat consumption is high, and protein is adequate.
Although, it appears easy, it is not that simple. People follow different modifications of keto meal plans, which results in different rates of weight loss.
How much weight people losses, depends on the individual’s commitment to adhere to dietary recommendations, body’s response to dietary changes, willingness to stay on these meals plans for short or long term, and exercise patterns.
Several research- controlled studies have found benefits of nutritional ketosis. [1] In one study, athletes optimized body composition by decreasing body fat mass in an 8-week ketogenic diet and resistance training.[2] Another study, in US military personnel observed weight loss and improvement in body composition while in an extended-and high adherence to ketogenic diet.[3]
Although, keto diets are widespread, and despite well-controlled studies, they may not be for all. Since several essential nutrients to wellbeing are of concern due to the omission of fruits, starchy vegetables, and other good sources of fiber-antioxidants-phytochemical-rich-foods.
Clients ask me about the different diets and the best meal plan for weight loss and my response is, “Since there is no plan that fits all, when a meal plan works for you, you feel comfortable with it, you are committed to comply with dietary recommendations, and fits your lifestyle, then that meal plan is likely to be the best for you, as long as, it’s nutritionally sound and safe.” But, when people really want to start on a keto diet, my recommendation is to get advice from a professional. In this way, individuals can follow this meal plan without harm and get the results they want.
By Araceli Vázquez, MS, RDN, LD
April, 2019
[1] Brown-Riggs C. Low-Carb Diets & Diabetes. Today’s Dietitian. 2016 18(8):4
[2] Vargas S, Romance R, Petro JL, Bonilla DA, Galancho I, Espinar S, Kreider RB, Benítez-Porres J. Efficacy of ketogenic diet on body composition during resistance training in trained men: a randomized controlled trial. https://doi.org/10.1186/s12970-018-0236-9. Published July 8, 2018. Accessed April 24, 2019
[3] LaFountain RA, Miller VJ, Barnhart EC, Hyde PN, Crabtree CD, McSwiney FT, Beeler MK, Buga A, Sapper TN, Short JA, Bowling ML, Kraemer WJ, Simonetti OP, Maresh CM, Volek JS. Extended Ketogenic Diet and Physical Training Intervention in Military Personnel. https://doi.org/10.1093/milmed/usz046. Published March 16, 2019. Accessed April 24, 2019