Ketogenic Diets and Weight Loss
There is strong evidence that ketogenic diets are very effective for weight loss.
They can help you lose fat, preserve muscle mass and improve many markers of disease.
In fact, many studies have compared the recommended low-fat diet to a ketogenic diet for weight loss.
Findings often show the ketogenic diet to be superior, even when total calorie intake is matched.
In one study, people on a ketogenic diet lost 2.2 times more weight than those on a low-calorie, low-fat diet. Triglyceride and HDL cholesterol levels also improved.
Another study compared a low-carb diet to the Diabetes UK’s dietary guidelines. It found the low-carb group lost 15.2 lbs (6.9 kg), while the low-fat group lost only 4.6 lbs (2.1 kg). Over 3 months, the low-carb diet caused 3 times more weight loss.
However, there are contrasting theories for these findings. Some researchers argue the results are simply due to a higher protein intake, and others think there is a distinct “metabolic advantage” to ketogenic diets.
Other ketogenic diet studies have found that people can lose fat when food intake is not controlled or restricted. This is extremely important when applying the research to a real-life setting.
If you dislike counting calories, the data suggests a ketogenic diet is a great option for you. You can simply eliminate certain foods and don’t have to track calories.