IS IT TRUE THAT KETOGENIC IS MORE EFFECTIVE IN LOSING WEIGHT ? A NEW STUDY DELVES DEEPER INTO THE SUBJECT OF DIET.

There's a lot of competition for the most divisive topic in weight loss, but ketogenic diets have my vote. Now, a research on them gives some new light - though I'm not expecting kumbaya.

But first, a quick rundown of the principles behind ketogenic diets. When you consume carbohydrates, your body produces insulin, which transports blood glucose to fat reserves, leaving you hungry. When you don't eat a lot of carbs, your body switches to ketones, which your liver produces from fat - less hunger, less fat storage. That is, at least, the theory.

CLICK HERE TO ACCESS The Ultimate Keto Meal Plan https://www.digistore24.com/redir/283755/Sunshine121/

It's crucial to remember that nothing, including ketogenic diets, can overcome the calorie balance equation: You must expend more calories than you take in in order to lose weight. However, there are two processes through which a keto diet may assist you in accomplishing this: It may make you feel full on fewer calories, causing you to eat less, and it may accelerate the rate at which your body consumes energy, causing you to expend more energy.

Does keto actually do those things?

Let's start with appetite, which gets us back to that intriguing new research. It was written by Kevin Hall of the National Institutes of Health, the same scientist who discovered that persons who ate ultra-processed food consumed 500 calories more per day than those who ate a diet of whole-ish foods. He contrasted the keto diet to a low-fat, high-carb plant-based diet this time.

If you're old enough, you may recall that low-fat diets have its own theory, which received a lot of attention in the 1990s. High-fat diets lead to overconsumption because fat is calorie-dense (nine calories per gram vs. four for carbohydrates and protein). The goal of Hall's research was to put the competing ideas to the test by comparing the diets side by side.

Twenty individuals were in-patients at an NIH institution who were fed either the keto diet or the low-fat diet for two weeks before switching to the other. (Because these studies are so expensive, they tend to be tiny and brief.)

Which diet resulted in a reduction in consumption?

Please start the drums.

The low-fat option. By a significant margin: over 700 calories each day. Despite the fact that insulin levels on the low-fat diet were "over the roof," according to Hall. In addition, the low-fat group dropped a little more fat (only about a pound, not enough for statistical significance). The keto group shed more fat-free mass, but Hall points out that a large part of that is water loss, which happens when you eliminate carbs.

But hold on! This isn't the final nail in the keto satiety coffin. Hall made a point of mentioning that on the keto diet, consumption reduced by 300 calories per day in the second week, probably due to a satiety effect. Would it have declined more if the study had lasted a little longer? There's no way to know for sure, but it's possible. A 2015 meta-analysis of research comparing satiety on the keto diet vs. other diets indicated that keto was actually more satiating, and Hall told me that the hypothesis that being in ketosis reduces hunger could possibly explain why some people in fasting tests don't report feeling hungry.

So let’s move on to the second question: Does eating keto up your energy expenditure?

Hall has looked into it as well. In a research he did, he discovered that the keto diet raised energy expenditure by 57 calories per day without resulting in fat reduction. However, in a review of additional research, he found no benefit.
There have been studies that show keto diets boost energy expenditure, and the topic is hotly debated. I don't believe there is a clear consensus among scientists on technique, accuracy, or the numerous approaches to assess energy expenditure. I'm willing to assume that energy expenditure varies with varied diets since our systems process different meals differently, but I doubt the difference will be significant enough to make a difference. If keto diets cause you to burn hundreds of extra calories every day, it shouldn't be difficult to detect in the lab.

So, where do we go from here? Ketogenic diets can help you lose weight by suppressing your appetite and increasing your calorie burn. In practice, however, they do not outperform other diets over time. Keto dieters lose more weight in the near term, according to multiple studies. Keto dieters lost roughly two pounds more than low-fat dieters in trials that tracked patients for at least a year, according to a 2013 analysis, a finding the authors considered "of little therapeutic importance." "Low-CHO [carbohydrate] and very-low-CHO diets are not better to other dietary regimens for weight loss," the National Lipid Association stated in 2019.

CLICK TO ACCESS The Ultimate Keto Meal Plan https://www.digistore24.com/redir/283755/Sunshine121/

This is something I discussed with Gary Taubes. He's a journalist who's written extensively about low-carb diets, and his most recent book, "The Case for Keto," was released in December. He is particularly interested in a ketogenic diet, in part because he was able to control his weight on a low-carb diet after failing with previous diets.
He pointed out that diet trials don't test diets; they test diet advice. Part of what you're measuring in a diet study is how effectively someone can follow the regimen, unless you lock people up and regulate what they eat, which you can only do for short periods of time. Keto is no exception to the rule that most diets fail because people can't stick to it. I asked Stanford University's Christopher Gardner and obesity expert Stephan Guyenet, author of "The Hungry Brain," whether ketogenic diets outperform other diets in weight-loss experiments, and both responded no.(There may be benefits for management of diabetes or other medical conditions, but I’m using up all my 1,200 words on weight loss.)

However, Guyenet acknowledged that the keto diet trials had revealed anything significant. "If you asked the average obesity researcher or doctor 20 or 30 years ago about a high-fat, low-carbohydrate diet, I think they'd say it'd be awful, that it'd lead to obesity and heart disease," he told me. "The most significant change is that it doesn't. It isn't harmful to your health and may even have some advantages. The expected negative consequences haven't materialized." Although we don't have enough data to establish whether keto is safe in the long run, it appears to be thus far.

There's one more item to mention. Outside of controlled trials, there are a lot of highly enthusiastic keto enthusiasts. "What is the source of this zeal?" Taubes posed the question to me, and I believe it is a good one. Keto is extremely appealing to those who succeed, as anyone on social media will attest. Finding a helpful and encouraging online community is bound to encourage some people to remain with it, and their continuing success adds to their passion. But, every now and again, that community oversteps its bounds, and bizarre keto claims emerge. Ex-ketoers have thanked Guyenet for "helping them escape out of the cult," he said.

If keto works for you, I’m delighted! If it doesn’t, you’re not alone. The only sure thing in diets is that there’ll be a new one as soon everyone’s tired of this one.

CLICK TO ACCESSThe Ultimate Keto Meal Plan There's a lot of competition for the most divisive topic in weight loss, but ketogenic diets have my vote. Now, a research on them gives some new light - though I'm not expecting kumbaya.

But first, a quick rundown of the principles behind ketogenic diets. When you consume carbohydrates, your body produces insulin, which transports blood glucose to fat reserves, leaving you hungry. When you don't eat a lot of carbs, your body switches to ketones, which your liver produces from fat - less hunger, less fat storage. That is, at least, the theory.

CLICK HERE TO ACCESS The Ultimate Keto Meal Plan https://www.digistore24.com/redir/283755/Sunshine121/

It's crucial to remember that nothing, including ketogenic diets, can overcome the calorie balance equation: You must expend more calories than you take in in order to lose weight. However, there are two processes through which a keto diet may assist you in accomplishing this: It may make you feel full on fewer calories, causing you to eat less, and it may accelerate the rate at which your body consumes energy, causing you to expend more energy.

Does keto actually do those things?

Let's start with appetite, which gets us back to that intriguing new research. It was written by Kevin Hall of the National Institutes of Health, the same scientist who discovered that persons who ate ultra-processed food consumed 500 calories more per day than those who ate a diet of whole-ish foods. He contrasted the keto diet to a low-fat, high-carb plant-based diet this time.

If you're old enough, you may recall that low-fat diets have its own theory, which received a lot of attention in the 1990s. High-fat diets lead to overconsumption because fat is calorie-dense (nine calories per gram vs. four for carbohydrates and protein). The goal of Hall's research was to put the competing ideas to the test by comparing the diets side by side.

Twenty individuals were in-patients at an NIH institution who were fed either the keto diet or the low-fat diet for two weeks before switching to the other. (Because these studies are so expensive, they tend to be tiny and brief.)

Which diet resulted in a reduction in consumption?

Please start the drums.

The low-fat option. By a significant margin: over 700 calories each day. Despite the fact that insulin levels on the low-fat diet were "over the roof," according to Hall. In addition, the low-fat group dropped a little more fat (only about a pound, not enough for statistical significance). The keto group shed more fat-free mass, but Hall points out that a large part of that is water loss, which happens when you eliminate carbs.

But hold on! This isn't the final nail in the keto satiety coffin. Hall made a point of mentioning that on the keto diet, consumption reduced by 300 calories per day in the second week, probably due to a satiety effect. Would it have declined more if the study had lasted a little longer? There's no way to know for sure, but it's possible. A 2015 meta-analysis of research comparing satiety on the keto diet vs. other diets indicated that keto was actually more satiating, and Hall told me that the hypothesis that being in ketosis reduces hunger could possibly explain why some people in fasting tests don't report feeling hungry.

So let’s move on to the second question: Does eating keto up your energy expenditure?

Hall has looked into it as well. In a research he did, he discovered that the keto diet raised energy expenditure by 57 calories per day without resulting in fat reduction. However, in a review of additional research, he found no benefit.
There have been studies that show keto diets boost energy expenditure, and the topic is hotly debated. I don't believe there is a clear consensus among scientists on technique, accuracy, or the numerous approaches to assess energy expenditure. I'm willing to assume that energy expenditure varies with varied diets since our systems process different meals differently, but I doubt the difference will be significant enough to make a difference. If keto diets cause you to burn hundreds of extra calories every day, it shouldn't be difficult to detect in the lab.

So, where do we go from here? Ketogenic diets can help you lose weight by suppressing your appetite and increasing your calorie burn. In practice, however, they do not outperform other diets over time. Keto dieters lose more weight in the near term, according to multiple studies. Keto dieters lost roughly two pounds more than low-fat dieters in trials that tracked patients for at least a year, according to a 2013 analysis, a finding the authors considered "of little therapeutic importance." "Low-CHO [carbohydrate] and very-low-CHO diets are not better to other dietary regimens for weight loss," the National Lipid Association stated in 2019.

CLICK TO ACCESS The Ultimate Keto Meal Plan https://www.digistore24.com/redir/283755/Sunshine121/

This is something I discussed with Gary Taubes. He's a journalist who's written extensively about low-carb diets, and his most recent book, "The Case for Keto," was released in December. He is particularly interested in a ketogenic diet, in part because he was able to control his weight on a low-carb diet after failing with previous diets.
He pointed out that diet trials don't test diets; they test diet advice. Part of what you're measuring in a diet study is how effectively someone can follow the regimen, unless you lock people up and regulate what they eat, which you can only do for short periods of time. Keto is no exception to the rule that most diets fail because people can't stick to it. I asked Stanford University's Christopher Gardner and obesity expert Stephan Guyenet, author of "The Hungry Brain," whether ketogenic diets outperform other diets in weight-loss experiments, and both responded no.(There may be benefits for management of diabetes or other medical conditions, but I’m using up all my 1,200 words on weight loss.)

However, Guyenet acknowledged that the keto diet trials had revealed anything significant. "If you asked the average obesity researcher or doctor 20 or 30 years ago about a high-fat, low-carbohydrate diet, I think they'd say it'd be awful, that it'd lead to obesity and heart disease," he told me. "The most significant change is that it doesn't. It isn't harmful to your health and may even have some advantages. The expected negative consequences haven't materialized." Although we don't have enough data to establish whether keto is safe in the long run, it appears to be thus far.

There's one more item to mention. Outside of controlled trials, there are a lot of highly enthusiastic keto enthusiasts. "What is the source of this zeal?" Taubes posed the question to me, and I believe it is a good one. Keto is extremely appealing to those who succeed, as anyone on social media will attest. Finding a helpful and encouraging online community is bound to encourage some people to remain with it, and their continuing success adds to their passion. But, every now and again, that community oversteps its bounds, and bizarre keto claims emerge. Ex-ketoers have thanked Guyenet for "helping them escape out of the cult," he said.

If keto works for you, I’m delighted! If it doesn’t, you’re not alone. The only sure thing in diets is that there’ll be a new one as soon everyone’s tired of this one.

CLICK TO ACCESS The Ultimate Keto Meal Plan https://www.digistore24.com/redir/283755/Sunshine121/