Whether you're sitting at home surfing the web for a weight loss miracle, attending fitness expos, or just chatting with fitness enthusiasts, you have found (or will find) yourself running into the "keto diet". Ketogenic diets (also called keto diets) routinely become popular just like ANYTHING fat loss consistently becomes popular every summer. With the rise of popular trends follows the rise of marketers trying to capitalize on them. With more people skewing the effects and role of keto diets in an attempt to market their product or service, the keto fat loss phenomenon has left millions of people confused. This confusion leads countless individuals willing to spend their time and money on the body they desire, without REALLY knowing what the keto diet does and what it is for. In this article we will be covering the purpose of keto diets, if the keto diet has a role in the pursuit of fat loss, and who should be using the keto diet.
Medical Uses For Ketogenic Diets
For something seen so promising as a fat loss miracle, we tend to ignore the fact that ketogenic diets have been used and were intended for medical use. Ketogenic diets are shown to be effective in significantly reducing seizures for those with epilepsy and are shown to have the potential to help with other medical conditions such as cancer (although more research is needed). This is not to say that ketogenic diets, even for medical purposes, do not have their drawbacks. Prescribed ketogenic diets in studies frequently reported side-effects such as fatigue, constipation, vomiting, and hunger. Ketogenic diets have their place in the medical field, but just like medication...everything has it's positives and negatives.
Ketogenic Diets And Fat Loss
Ketogenic diets have been shown to reduce seizures and been concluded to potentially help with cancer patients, but what about ketogenic diets for fat loss? Ketogenic diets have been marketed as a "fat loss secret" or "fat loss hack", but what does the literature actually say about low-carbohydrate diets versus low-fat diets? An analysis over low-carbohydrate diets has actually shown that in the long-term (passed the water loss stage of ketogenic diets) both low-carbohydrate diets and low-fat diets provide similar results in regards to amount of weight reduction elicited (maximum 1-2 pound difference between the two after 12 months).
Have you ever scrolled through social media or talked with your friends about dieting, just to realize someone claimed they lost an incredible amount of weight in a short amount of time? It is far from rare for someone utilizing the ketogenic diet to lose excessive "weight" (not fat) the first month into the diet. This is due to water loss. Findings in literature has shown us that water and electrolyte loss is SIGNIFICANTLY GREATER in low-carbohydrate diets SHORT-TERM, but evens out weeks later. This can help people understand why they are losing excessive weight in the beginning of their "keto journey" and then reaching the "hitting the wall" stage that is always posted merely 2-4 weeks after their journey starts.
The ketogenic diet was intended for medical purposes and has became routinely used as a marketing tool to sell people products and services. Ketogenic diets have their place in the reduction of seizure and maybe even the aid in fighting cancer. On the contrary, ketogenic diets (for the long-term) have not been shown to aid in FAT LOSS. Before making major shifts in your diet (such as going from the average American diet to a ketogenic diet), I heavily recommend you consult with a physician/credited nutritionist for actual GUIDANCE and less sales GIMMICKS.