Well, it’s the same every year. As we get closer to a New Year many people are starting to search for the best diet for quick weight loss. For most people, losing weight is often on top of the list of their New Year’s resolutions.
It is especially true this year because due to Covid-19 restrictions many people have been have had to remain at home for several months. The result has seen an increase in home baking, comfort food and emotional eating.
According to research, lockdown-related weight gain has driven a significant increase in obesity rates in the past few months.
In order to make 2021 a better and healthier year, people are now looking into different types of weight loss programs to help them shed the excess pounds. One of the diets that has gained popularity in the fitness world is the ketogenic diet, also known as the keto diet.
The keto diet works by effectively turning your body into a fat-burning machine, allowing you to lose weight while boosting your energy levels as well. Because of its effectiveness, the keto diet has gained massive popularity over recent years.
Related reading: Does Low Carb Diet Result In Successful Weight Loss?
A number of studies have shown that the keto diet is effective for fast weight loss. In one study of 120 overweight volunteers researchers concluded:
compared with a low-fat diet, a low-carbohydrate diet program had better participant retention and greater weight loss.
Still, so many people are skeptical about the diet and its ability to help with weight loss. So if you’re one of those people who are still wondering if keto is indeed the best diet for quick weight loss, then read on to find out more about how the keto diet may be best for quick weight loss.
What Is the Keto Diet?
To understand if the keto diet is indeed effective for quick weight loss, let us first find out what this diet is all about.
The keto diet is a diet that’s high in fat, low in carbs, and moderate in protein. Since you will significantly limit your consumption of carbs and increase fats, your body will enter into a metabolic state known as ketosis.
In this state, your body will start converting fats into ketones. Ketones are molecules that supply the body with its much-needed energy.
Scott Keatley of the Keatley Medical Nutrition Therapy has referred to the keto diet as,
“An eating plan that is all about minimizing your carbs and upping your fats to get your body to use fat as a form of energy.”
When following the keto diet, you should limit your carbs to 20 – 50 grams per day. In exchange for carbs, you can eat healthy fats and a moderate amount of protein. After a few days or weeks of following the keto diet, your body will be accustomed to burning fats for fuel instead of carbs. At this point, you will start to lose weight.
Related reading: Everything You Need To Know To Lose Body Fat
Aside from weight loss, the keto diet also comes with several other health benefits. It can lower insulin levels, which is beneficial for those with diabetes. In addition, the diet can also improve heart health, lower the risk of cancer, and many more.
Why is Keto the Best Diet for Quick Weight Loss?
Several people have benefited from keto’s weight loss benefits, which is why it has become very popular. Below are some of the reasons why the keto diet can help you to effectively lose weight fast.
One of the reasons why keto is the best diet for quick weight loss is because of its ability to suppress appetite and minimize hunger.
Related reading: How A Low Carb Diet Keeps Your Appetite Under Control
The reason why most weight loss diets are not sustainable is that it leaves people craving for more. You will lose weight initially, but you will end up gaining the weight back afterwards. That’s because most diets will leave you feeling hungry and unsatisfied, and this is where the keto diet provides a better advantage.
The keto diet is more effective for quick weight loss because it helps to suppress hunger and appetite. Although you will significantly reduce your carb consumption, you can eat plenty of fats and some protein, leaving you feeling full and satisfied.
In addition, following the keto diet has been linked to a decreased level of ghrelin, one of the main hunger hormones in your body. By reducing the level of ghrelin, you will end up eating fewer calories and this can lead to weight loss.
Related reading: Weight Loss vs Fat Loss : Which is Best?
Promotes Loss of Water Weight
Another possible reason why the keto diet may help with quick weight loss is because of its ability to promote the loss of water. In the first few days of any diet most people drop several pounds in weight.
In the first 3 days of a diet weight loss consists of approximately 70% water, 5% protein and 25% fat. After about 3 weeks on a diet the weight loss is about 15% protein and 85% fat.
There are times when women retain water due to hormonal changes and it can be due to certain medications. It also occurs if you eat too many calories (see below) or too many carbohydrates.
This is why you get loss of weight after a significant reduction of carb intake as when following a keto diet. The reason is that carbs are holding some water while being stored in your body.
By significantly reducing your intake of carbs, you will immediately start experiencing weight loss. This usually takes place during the initial phase of the keto diet. At this stage, stored carbs in your body will be slowly released along with the fluid in it, and that’s when you will start to lose weight.
Don’t let short-term weight fluctuations disrupt your commitment to the keto diet.
Reduces Calorie Intake
Calories are needed for the body to function. They are your body’s fuel. Your body converts the calories provided by the food you eat to energy. If it’s not used up some is converted to glycogen which is stored in muscles and the remainder to fat all over the body.
When you use more calories in a day than you get from your food then your body can break down fat to provide energy which results in a reduction of weight.
Put another way in order to lose weight you must eat fewer calories than you can burn. This process is known as the calorie deficit.
Related reading: CICO Diet: What Is It And Is It Good For Fat Loss?
Because the ratios of protein, carbs and fat on the keto diet is generally very satisfying people following the diet tend to automatically eat fewer calories without having to count them.
As much as two thirds of the average calorie intake consists of unhealthy forms of fat, sugar and refined flours. The calories in sugar are called “empty calories” because it provides no nutrients.
So reducing these unhealthy foods on a low carb diet can also reduce your calorie intake even if you eat more healthy fat. You just have to be careful that you don’t eat for the sake of it.
Related reading: Best Fats To Eat On A Low Carb Diet
The ketogenic diet is a low-carb, high-fat diet that comes with many health benefits, including weight loss. Although the exact mechanism associated with keto is still under investigation, it seems that the quick weight loss in keto is due to its ability to suppress hunger, promote water weight loss, and incite a calorie deficit.
It is indeed the best diet for quick weight loss and can do wonders for people who want to lose weight fast after gaining a significant amount of weight while on lockdown. But as with any diet, the keto diet will only work if you are consistent.
Not sure how to get started? My 7 Day Keto Jumpstart will show you.
Also, if you are suffering from any health condition, it is best to consult your doctor or Naturopath before you follow keto to ensure that the diet is suitable for you.