Is Keto Diet Good for Weight Loss?
Each article on the fitterfly website is a labor of love, reviewed by a team of certified medical experts specializing in various fields like Diabetology, Nutrition, Physiotherapy, Psychology.
They carefully examine all references and facts to provide up-to-date and reliable information, aiming to break myths and empower you in your health journey.
Meet Our Reviewing Team
Shilpa Joshi
Shilpa Joshi is one of India’s leading dietitian and diabetes educator. At her clinic, she uses principles of Medical Nutrition Therapy (MNT) for preventive and therapeutic care of various health issues.
Read more
The ketogenic diet, which is commonly known as the keto diet (for weight loss), has gained significant attention in recent years, especially among those looking to shed pounds. But what exactly is it?
At its core, the keto diet for weight loss is a very low-carb, high-fat content diet plan. It involves significantly reducing your carbohydrate intake and replacing it with fats.
This shift in your diet puts your body into a metabolic state called ketosis, where it becomes efficient at burning fat for energy. For many, the keto diet for weight loss has proven an effective strategy, as it encourages the body to use stored fat as its primary energy source.
The keto diet’s popularity for weight loss continues to rise as more individuals see its potential benefits in achieving their weight loss goals.
This blog will explore the principles behind the keto diet for weight loss and how it can help you on your weight loss journey. Let’s start with the basics.
080468 07733What is the Keto Diet?
A ketogenic diet or keto diet is a low-carb, high-fat diet that changes how your body uses energy. Usually, your body relies on carbohydrates, such as food items like rice, chapati, potatoes, etc., for energy. When you follow a keto diet and cut down on carbs, your body goes into a state called ketosis.
Check out this video where Shilpa Joshi, VP of Metabolic Nutrition at Fitterfly, explains what the keto diet is and how it works.
When your body is in ketosis, it begins breaking down fat into molecules called ketones, using them as the primary source of energy instead of glucose, which mainly comes from the digestion of carbs. This change is significant because it enables your body to burn fat more effectively, leading to potential weight loss and other health benefits.
For example, instead of eating rice or chapati, you might have paneer, eggs, or chicken paired with low-carb vegetables like spinach, cauliflower, etc.
| The fundamental goal of a ketogenic/keto diet is to help the body burn fat for energy. |
Is your weight increasing your health riskHealthy Weight
Calculator
What Makes the Keto Diet so Popular?
The Keto diet is considered a 100% guarantee for weight loss because it specifically targets fat breakdown. When your body enters a state called ketosis, it produces ketones, which directly result from fat being broken down.
Unlike other diets where you might lose muscle, water, or fat without knowing which, ketosis ensures that it’s the fat that’s being reduced. This certainty that fat is being burned is what makes the Keto diet so popular, there’s no doubt that weight loss is happening because the formation of ketones requires fat to be broken down.
Is the Keto Diet Good for Weight Loss?
The keto diet has become famous for weight loss and for a good reason. By cutting out most carbs and focusing on fats, the body starts to burn fat more effectively. Many people have experienced significant weight loss results in a relatively short period.
However, it’s important to remember that every diet works differently for everyone, and the keto diet is no exception.
What are the Benefits of Keto Diet on Health?
Here are some key benefits of the Keto diet:
1. Weight Loss
The Keto diet can lead to significant weight loss, particularly in the initial stages. By reducing carb intake and focusing on fats, the body enters a state of ketosis, burning fat for energy instead of carbohydrates.
2. Improved Blood Sugar Control
The Keto diet may help stabilize blood sugar levels and improve insulin sensitivity, which can benefit people with type 2 diabetes or prediabetes.
IMPORTANT NOTE: For people with diabetes, a keto diet should be followed only under strict medical supervision.
3. Enhanced Mental Clarity and Focus
Some people on the Keto diet report improved mental clarity and cognitive function. The brain can efficiently use ketones, a byproduct of fat metabolism, as an energy source.
4. Increased Energy Levels
Once your body gets used to burning fat for energy, many people find they have steady energy levels all day without the crashes that often come with carb-heavy diets.
5. Reduced Inflammation
The Keto diet may help reduce inflammation, which is linked to various chronic diseases. Lower carb intake can decrease the production of inflammatory molecules.
6. Improved Heart Health
The keto diet contributes to better heart health in the short term by promoting weight loss and improving certain risk factors, such as HDL (good) cholesterol levels and triglycerides.
7. Potential Neuroprotective Benefits
Some studies suggest that the Keto diet may offer neuroprotective benefits and could be beneficial for conditions like Alzheimer’s disease, epilepsy, and other neurological disorders.
8. Appetite Control
The Keto diet can help reduce cravings and control appetite by regulating hormones like ghrelin and leptin (appetite and energy-regulating hormones), which play a role in hunger and satiety.
How Keto Diet Promotes Weight Loss?
The keto diet can help you lose weight by making your body burn fat more efficiently. When you’re in ketosis, your body relies on fat for energy instead of carbs, which can lead to noticeable weight loss, especially in the first few months.
Is there Any Scientific Evidence and Studies on the Keto Diet?
Several studies have explored the effectiveness of the keto diet for weight loss. Research shows that people on a ketogenic diet tend to lose more weight in the first three to six months compared to those on other diets.
However, some studies suggest that over time, the weight loss from the keto diet may be similar to other diets, mainly if you don’t stick to it.
What Are the Tips and Meal Planning to Follow a Ketogenic Diet?
Starting a keto diet can be challenging for you, but with the right plan, it can be easier to manage. Focus on foods that are high in fats and low in carbs.
Think eggs, meats, cheeses, nuts, and leafy greens. Avoid foods like roti, rice, millets, poha, suji, potatoes, sabudana, South Indian dishes like idli and dosa, and sugary foods like sweets, desserts, and sugary beverages.
A typical keto meal might include grilled chicken with a side salad with coconut or scrambled eggs cooked in butter with spinach.
Practical Considerations and Challenges of Sustaining the Keto Diet
While the keto diet can be effective for weight loss, it’s not without its challenges. Indians are used to eating more carbs in the form of rice or roti. That’s why we might find it difficult to stick to a keto diet due to restrictive eating plans.
Some people experience side effects like the “keto flu,” which includes symptoms like fatigue and headaches as the body adjusts to the new diet.
Who Should Consider the Keto Diet?
The keto diet might be a good option if you’re looking for a short-term weight loss solution or if you’re managing certain health conditions, like epilepsy.
However, the keto diet isn’t suitable for everyone. People with certain health conditions, such as pancreatitis or liver disease, and those on certain medications, like insulin or medications for diabetes, should avoid the keto diet. It’s always best to consult a nutritionist or doctor before starting a new diet plan.
How We At Fitterfly Can Help You?
The keto diet is a popular and effective way to lose weight. It focuses on high-fat, low-carb foods that help your body burn fat efficiently. Many of our enrolled members often ask about incorporating the keto diet into their weight loss journey.
At Fitterfly, we understand that losing weight can be challenging, and the keto diet can make a real difference when followed correctly. Our experts at Fitterfly’s Weight Loss Program are here to support you in your journey.
We offer personalized plans that include the foods you enjoy, customized exercise routines, and ongoing support to help you achieve your weight loss goals.
Our Weight Loss Program can help you lose weight and get you in shape, just give us a missed call at 08046807733, and one of our advisors will reach out to help you.
Lost 12 kg in 3 months without tough diet restrictions!
65kg
Happy members
EMI
Guarantee
4.8/5
Weight Loss Program
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
How quickly can you lose weight on keto?
Weight loss can be rapid on the keto diet, especially in the first week or two, as your body sheds water weight. It continues after that, maybe at a different rate.
Is keto effective for long-term weight loss?
Long-term is an open-ended term and can be 1, 2, 5, or more years. When talking about the Keto diet, the long term will be 1-11/2 years. This is so because, as of date, scientific data for weight loss happening with the keto diet is available only for 6 months to 1 year - nothing above that. So, it's difficult to say if the keto diet is effective if/when followed beyond 1-11/2 years.
What are the risks of the keto diet?
Potential risks include nutrient deficiencies (water-soluble vitamins), liver problems, and an increased risk of heart disease if unhealthy fats are consumed. The "keto flu" is another common short-term side effect.
Do you regain weight after stopping or discontinuing the keto diet?
Weight gain is highly possible, and in most cases, it is definite after discontinuing the keto diet, especially if you go back to your previous eating habits with carbs as the primary food.
Can keto help with belly fat?
Many people have reported overall fat loss, including belly fat, on the keto diet as it targets energy storage. However, individual results may vary.
What foods should you avoid on a keto diet?
Avoid foods high in carbs like roti, rice, millet, potatoes, poha, sooji, sabudana, idli, dosa, sugary snacks, namkeens like mathri, khakhra, all daals and pulses, and most fruits. Focus on low-carb vegetables like spinach, cauliflower, and bhindi; healthy fats such as nuts & seeds; and protein sources like paneer, chicken, fish, etc.
Can you do keto without losing weight?
The very purpose of doing a keto diet is to lose weight. Ketones are formed from the breakdown of fats. So, when you follow a keto diet, your fats are broken down. So you WILL lose weight.
Is the keto diet safe for everyone?
The keto diet is NOT a safe option for everyone. People with certain health conditions (like pancreatitis and type 1 diabetes) and on certain medications (SGLT-2 inhibitors) should avoid it, and it’s always recommended to consult your doctor or a dietician before starting the diet.
