Can I lose weight of the Keto Diet? In this post, I will show you why it is an overwhelming YES.
Weight loss on Keto (IMHO) is much easier than any other diet out there. Search the Internet and you will find thousands upon thousands of keto weight loss testimonials and transformations.
Except for the many #ketoweightlosstransformations, there is loads of science to back it the keto diet weight loss results. The Ketogenic Diet has evidently shown to bring better weight loss results than calorie-restricted diets or normal low-carb diets. Remember if you are following a keto diet, you already use fat as your main source of energy and fuel, making it so much easier to burn fat stored within your body.
Obesity in the U.S. is officially out of control, and South Africa is not far behind. And the low-fat diet plans we have been indoctrinated to follow are only making matters worse. The Standard American Diet is causing a dramatic rise to medical conditions like insulin resistance, heart disease, and liver disease while body fat percentages just keep climbing.
A high-fat, low-carb ketogenic diet may be the answer to all of this.
The Keto Diet is known for keeping blood sugar levels stable, which in return helps with fat loss and improved brain function. The Ketogenic Diet has been shown to aid weight and fat loss, increase physical performance and improve memory and mental focus. It has also been shown to help fight or reduce symptoms for epilepsy, inflammation, Alzheimer’s, cancer, depression and migraines.
Weight Loss and Keto
In the United States, 38% of the adult population is considered obese. That’s more than one in three adults. And if that number seems high, when you combine obesity and overweight populations, you get 70% of the adult population. South Africa is not far behind; the Demographic and Health Survey estimated that 68% of women aged 15 years and older were overweight or obese. In comparison, just 31% of men were overweight or obese. According to the World Health Organisation (
Perhaps even more shocking is that every six adolescents ages 2 to 19 are also considered obese. Being overweight or obese are precursors for several diseases and medical conditions including:
- Type 2 diabetes
- High blood pressure
- Joint issues
- Gallstones
- Cardiovascular disease
- Some types of cancer
- Stroke
- Sleep apnea
- Osteoarthritis
- Kidney disease
- Pregnancy problems
The ketogenic diet is at the forefront of the nutrition and science communities for a good reason. Let’s just pause here… I know this is a blog about Keto and weight loss, but the keto diet has not only been shown to accelerate weight loss but also significantly decrease markers for diseases like diabetes and cardiovascular disease.
The Health Benefits of the Ketogenic Diet – What Does Science Say?
- In the long term, the Keto Diet helps you lose more weight than low-fat dieting
- Improves markers for cardiovascular disease
- Improves blood pressure
- Lose centimetres around your waist
- Stabilizes blood sugar
- Lowers LDL cholesterol
- Improves HDL cholesterol
- Lowers triglycerides
Why Keto Helps You Lose Weight
#1: INCREASES FAT LOSS
Remember that being in Ketosis means that your body now transitions from using carbs as its main fuel source to using fat for energy. To get into this magic fat burning state we need to starve our bodies from carbs. Once your stored glycogen gets depleted, and the need for energy does not, the body is now forced to make a new type of energy source from your fat — this energy is called ketones, hence the name for this metabolic condition being “ketosis”.
When you’re in ketosis, You are now using your stored fat to be converted to ketones so that you can fuel your body. But as long as the body has some carbs, it will rather gravitate to using the available energy source called glucose, instead of that unwanted fat stores.
#2: SUPPRESSES CRAVINGS
Is this not our biggest challenge? Many of us are trying desperately to eat less for weight loss purposes then end up feeling starved and constantly deprived, resulting in giving up, or eventually binge eating.
Can Keto help and suppress my appetite? According to this study, the answer is an overwhelming YES! This is most likely due to the suppression of your hunger hormone called ghrelin … they could have just as well called it a Gremlin…
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#3: KEEPS YOUR METABOLISM HIGH
A common problem that comes with general low-fat weight loss diets is that you also need to decrease in your daily caloric intake significantly, and that results in your energy expenditure also decreasing over time. In other words, you will lose fat but you also end up burning less calories daily as the diet prolongs.
So, if you don’t keep your caloric intake low, you will eventually gain back the weight you lost. And, if you want to lose more weight, you will need to drop your caloric intake even more. Needless to say, it is imperative to keep your energy expenditure high, especially for weight loss.
In this study, we see that unlike a low-fat diet, the ketogenic diet keeps your energy expenditure the same after weight loss. In some cases, this study has even seen energy expenditure increases.
10 Reasons Why You Are Not Losing Weight On Keto …. Read This Post
Boost Your Weight Loss Keto Supplements
It is important to note that Supplements doesn’t just make your fat disappear (neither does any other “fat burner” supplements – sorry if I just burst your bubble…). But if you use it with a healthy keto diet and even some exercise, it can definitely help.
Some keto-friendly weight loss supplements are:
Exogenous Ketones
Exogenous Ketones is not a fat-burner, but supplementing with Exogenous Ketones (BHB), will get you into ketosis quickly, and that is where the fat burning magic happens. The truth is, the benefits of exogenous ketones are vast. Here are just a few different use cases; fat-loss, lessening negative ketosis symptoms (like keto flu), improving athletic performance, and improving mental focus and energy. BHB should be part of your daily supplement stack. Read more here.
Quality Omega-3 Oil / Krill Oil
Omega-3 fatty acids have a host of benefits like cell growth, fertility, optimal brain function, and decreasing inflammation that will help with muscle recovery. It also has great potential to decrease your risk of obesity. Read more here.
Collagen
Collagen has a ton of benefits, including anti-ageing properties, reducing joint pains, boosting metabolism, muscle mass and energy output, and protects your cardiovascular health. Taking Collagen is a no-brainer.
MCT Oil
MCTs (medium chain triglycerides) are one of the most underrated supplement in the market today. It is cost effective making it easy to add to your keto diet. MCTs is a quick source of energy for your cells, and it can lead to increased weight loss.
Coffee… (I mean Caffeine)
Caffeine increases mental focus, and it also speeds up your metabolism. But, hey, I might be biased here because I am a coffee snob of note, so don’t listen to me, check out what this study says.
Fasting For Weight Loss
Fasting (intermittent fasting) is one of the best tools to break through a weight loss plateau. Intermittent fasting is also very effective to get you into ketosis much quicker. Remember, ketosis is this magical place where you burn your own body fat for energy. Because you are not taking in any food, your body now looks to your fat stores for energy.
Not only does Intermittent Fasting switch you to fat burning faster, but this study also proves that it increases the amount of fat you’re using from storage. What’s more, is that Intermittent Fasting is significantly more muscle sparing than calorie restriction alone, which means that the bulk of your weight loss is fat and not muscle.
Conclusion
The Keto Diet is best for helping people lose fat fast and sustainably. There are many different types of Keto Diets (Lazy Keto, Dirty Keto), but if you are serious about getting the best results and increase your health, follow a Strict Keto Diet Plan that is built around whole vegetables and meat — and not processed food. For more on The Keto Diet, read this post.
