Does Keto Diet Really Work?

Does Keto Diet Really Work?

by USH Tech August 31, 2018 1 Comment

IT'S DIFFICULT TO LOSE WEIGHT

Especially if you have been carrying excess weight for a while now. So, for the last decade, ketogenic (or keto for short) diet has been gathering traction and sometimes referred to as the ‘best way to lose fat’.

Does keto diet really work?

In this article, we debunk the idea of a keto diet with a little support from scientific research. There is only one way to lose weight effectively and we will discuss the solution towards the end of this article.

Let’s first explore the mechanics of a keto diet and how it exactly works:

A keto or ketogenic diet is a very low-carb diet which triggers the body to go into a state called ketosis. During this state, our body breaks fat into organic compounds known as ketones, which are basically used for energy. Keto diet advocates say that since carbohydrates which are the first choice for energy are not readily available during a high-fat low-carb keto diet, the body thinks it’s starving and thus burns fat for energy.

Is it true that eating a high-fat low-carb diet burns more fat?

As much as we as a human species always try to uncover deep hidden secrets, we usually are disappointed when we realize that none exist. In a famous study of 2009, 811 overweight adults were randomly assigned to one of four diets:

  1. High-carb (65%), low-protein (15%), low-fat (20%)
  2. High-carb (55%), moderate-protein (25%), low-fat (20%)
  3. Moderate-carb (45%), low-protein (15%), high-fat (40%)
  4. Low-carb (35%), moderate-protein (25%), high-fat (40%)

This is what they had in common:

  • Followed the same calorie deficit diet in accordance with their weight
  • Ate similar foods and met guidelines for cardiovascular health
  • Maintained the diet for 2 years

Guess which diet won?

None.. after 2 years, weight loss remained similar amongst the 4 groups. Researchers concluded that reduced-calorie diets result in clinically meaningful weight loss regardless of which macronutrients they emphasize.

New research has uncovered that both high- and low-carb diets increase the long-term risk of mortality.

Does that mean moderation is actually the best? Well, it really depends..

Losing weight is hard.

Do you want to lose weight?

Then nothing really matters except how many calories you intake and expend day to day.

Do you want to lose weight while maintaining muscle?

That is a completely different story as the above study only focused on weight loss, not on the differences in muscle and fat loss. Your muscles require a positive nitrogen balance within the body, especially when you are in a calorie deficit and your body wants to break down your muscle for energy. So make sure to keep your protein intake high when limiting your calories.

Do you want to lose weight and live longer?

Eat carbohydrates and fats in moderation or in other words, stay away from extremes. Although the basis of the new research makes sense at first glance, it is still new and so should not be something that we should whole-heartedly believe or follow yet. However, if we are to follow a moderate-carb diet, we know that we can still lose the same amount of weight without putting our body through macronutrient extremes. The possibility of an increase in lifespan is just an extra bonus!

_____

Links to the studies mentioned above:

Comparison of Weight-Loss Diets Study

Both High- and Low-Carb Diets Increase Mortality




USH Tech
USH Tech

Author

USH Tech's mission is to create a fitness glove that totally revolutionizes the fitness industry! And on our journey, bring awareness, educate, and motivate our friends and our peers to consistently workout, push hard in the gym and reinvent the possible!



1 Response

Kelly
Kelly

September 04, 2018

Love the article!

Leave a comment

Comments will be approved before showing up.


Also in USH FITNESS ADVICE

Top 8 Reasons to Start HIIT Workouts
Top 8 Reasons to Start HIIT Workouts

by USH Tech September 07, 2018

According to recent surveys, HIIT is regarded as one of the top fitness trends for 2018. The training technique involves going all out in quick bursts, followed by a short rest period and then repeating the cycle.

Read More

Five Factors Stopping You From Having a Killer Workout
Five Factors Stopping You From Having a Killer Workout

by USH Tech August 22, 2018 1 Comment

Learn how dehydration, lack of sleep, bad diet, injuries and lack of mind-muscle connection impact your workout. We provide tips on how to overcome each factor so you can have a killer workout!

Read More

MAGRIP Size Guide
USH Size Guide