Obesity and metabolic diseases are major health problems worldwide. In 2016, obesity affected 13% of adults globally. Obesity is a risk factor of metabolic syndrome, a cluster of metabolic abnormalities, including type 2 diabetes, high blood pressure, high waist-to- hip ratio, and low HDL (good) cholesterol. To combat this, many diets have emerged, including the ketogenic diet, in which a person consumes a very limited amount of carbohydrates. Some research suggests this diet may have benefits for people with obesity. However, some experts have questioned the health benefits of the keto diet and called for more research. While it may help you lose weight, there may also be complications. This article explains how the keto diet may help people lose weight and manage metabolic disease. It also discusses some of the possible drawbacks.

1. A Ketogenic Diet to Lose
Weight and Fight
Metabolic Disease
Obesity and metabolic diseases are major health problems worldwide.
In 2016, obesity affected 13% of adults globally.
Obesity is a risk factor of metabolic syndrome, a cluster of metabolic
abnormalities, including type 2 diabetes, high blood pressure, high waist-to-
hip ratio, and low HDL (good) cholesterol.
To combat this, many diets have emerged, including the ketogenic diet, in
which a person consumes a very limited amount of carbohydrates. Some
research suggests this diet may have benefits for people with obesity.
However, some experts have questioned the health benefits of the keto diet
and called for more research. While it may help you lose weight, there may
also be complications.
This article explains how the keto diet may help people lose weight and
manage metabolic disease. It also discusses some of the possible drawbacks.
What is a ketogenic diet?
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A ketogenic diet is high in fat, moderate in protein, and low in carbs.

2. As carbs are reduced and fat is increased, the body enters a metabolic state
called ketosis. Then the body starts turning fats into ketones, which are
molecules that can supply energy for the brain.
After a few days or weeks on such a diet, the body and brain become very
efficient at burning fat and ketones for fuel instead of carbs.
The ketogenic diet also lowers insulin levels, which can be beneficial for
improving insulin sensitivity and blood sugar management.
Staple foods on a ketogenic diet include:
• meat
• fish
• butter
• eggs
• cheese
• heavy cream
• oils
• nuts
• avocados
• seeds
• low carb vegetables
In contrast, nearly all carb sources are eliminated, including:
• grains
• rice
• beans

3. • potatoes
• sweets
• milk
• cereals
• fruits
• some higher carb vegetables
Ketogenic diets and weight loss
There’s evidence that ketogenic diets can help with weight loss.
They may help you lose fat, preserve muscle mass, and improve many
markers of disease.
Some studies have suggested that a ketogenic diet may be more effective
than a low fat diet for weight loss, even after matching the total calorie intake.
In one older study, people on a ketogenic diet lost 2.2 times more weight than
those on a low calorie, low fat diet. Triglyceride and HDL (good) cholesterol
levels also improved.
However, both groups reduced calorie consumption by a comparable amount,
and this may have increased weight loss.
You can see typical weight loss results on this graph:

4. Share on Pinter estGraph by Brehm BJ, et al.
Another 2007 study compared a low carb diet to the Diabetes UK’s dietary
guidelines. It found the low-carb group lost 15.2 pounds (6.9 kg), while the low
fat group lost only 4.6 pounds (2.1 kg). Over 3 months, the low-carb diet
caused 3 times more weight loss.
However, there was no difference in HbA1c, ketone, or lipid levels between
the groups. Also, those on the low-carb diet also decreased their calorie
intake. Finally, there was no difference in fat or protein intake between the two
groups. This is important to note if people are increasing their fat intake
because they are following a keto diet.
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’s a distinct “metabolic advantage” to ketogenic diets.

5. Other ketogenic diet studies have found that the ketogenic diet may lead to
reductions in appetite and food intake. This is extremely important when
applying the research to a real-life setting.
If you dislike counting calories, the data suggests a ketogenic diet may be a
good option for you. You can eliminate certain foods and don’t have to track
calories.
If you follow the keto diet, you still have to check labels and keep track of your
total grams of carbs each day, which requires paying attention to food
choices.
However, keep in mind that many of the studies mentioned above had small
sample sizes and only evaluated the short-term effects of the diet.
Additional research is needed to determine how the diet may impact weight
loss in the long run and whether weight is regained once a normal diet is
resumed.
How do ketogenic diets promote
weight loss?
Here’s how ketogenic diets promote weight loss:
• Higher protein intake. Some ketogenic diets lead to an increase in
protein intake, which has many weight loss benefits.
• Gluconeogenesis. Your body converts fat and protein into carbs for
fuel. This process may burn many additional calories each day.

6. • Appetite suppressant. Ketogenic diets help you feel full. This is
supported by positive changes in hunger hormones, including leptin and
ghrelin.
• Improved insulin sensitivity. Ketogenic diets can drastically improve
insulin sensitivity, which can help improve fuel utilization and
metabolism.
• Decreased fat storage. Some research suggests ketogenic diets may
reduce lipogenesis, the process of converting sugar into fat.
• This is because excess carbs are stored as fat. When there’s a minimal
intake of carbs, fat is used for energy.
• Increased fat burning. Several studies have found that ketogenic diets
may slightly increase the amount of fat you burn during rest, daily
activity, and exercise, although more research is needed.
In these ways, a ketogenic diet can be effective at helping you lose weight.
However, note that it’s important to ensure that you’re meeting your calorie
needs when following the ketogenic diet. Cutting calories too much can slow
your metabolism, making it harder to lose weight in the long run.
Some experts also note that, while the keto diet may lead to weight loss in the
short term, the loss is unlikely to continue. It can also be hard to follow the diet
for a long time.
A ketogenic diet and metabolic
diseases
Metabolic syndrome describes five common risk factors for obesity, type 2
diabetes, and heart disease:

7. • high blood pressure
• high waist-to-hip ratio (excess belly fat)
• high levels of LDL (bad) cholesterol
• low levels of HDL (good) cholesterol
• high blood sugar levels
Many of these risk factors can be improved — or even eliminated — with
nutritional and lifestyle changes.
Insulin also plays an important role in diabetes and metabolic disease.
Ketogenic diets are extremely effective for lowering insulin levels, especially
for people with type 2 diabetes or prediabetes.
One older study found that after only 2 weeks on a ketogenic diet, insulin
sensitivity improved by 75% and blood sugar dropped from 7.5 mmol/l to 6.2
mmol/l.
A 16-week study also found a 16% reduction in blood sugar levels.
Additionally, 7 of the 21 participants were able to completely stop all diabetic
medication.
What’s more, some studies in humans and animals have also found that the
ketogenic diet could reduce levels of total cholesterol and triglycerides.
However, note that most available research is only focused on the short-term
effects of the ketogenic diet.
In fact, some older studies suggest that the ketogenic diet may actually
negatively affect heart health, particularly in children.

8. Additionally, although research shows that saturated fat intake is not linked to
a higher risk of heart disease directly, it may increase levels of LDL (bad)
cholesterol, which is a risk factor for heart disease.
Furthermore, several studies also show that consuming high amounts of some
types of fat may be associated with a higher risk of certain types of cancer.
Therefore, more research is needed to determine how the ketogenic diet may
affect health and disease long term.
Impact on metabolic disease
There are several key factors that explain the drastic effects of the ketogenic
diet on markers of metabolic disease. These include:
• Fewer carbs. A high carb diet can constantly elevate blood sugar and
insulin levels, which can decrease the body’s ability to use insulin
efficiently.
• Decreased insulin resistance. Insulin resistance can cause health
issues like inflammation, high triglyceride levels, and fat gain.
• Ketone bodies. Ketone bodies — molecules produced during ketosis
— may help protect against some diseases, such as cancer,
Alzheimer’s, and epilepsy.
• Inflammation. The ketogenic diet can drastically reduce chronic
inflammation, which is linked to metabolic syndrome and various
diseases.
• Fat loss. This diet promotes the loss of body fat, especially unhealthy
abdominal fat. Excess fat in the abdominal area is one of the criteria for
metabolic disease.

9. • Restore normal insulin function. Research has shown that healthy
insulin function can fight inflammation, while poor insulin function can
increase it.
As you can see, the combination of these factors plays a rather remarkable
and important role in health and protection against disease.
How to follow a ketogenic diet
If you want to try a ketogenic diet, follow these basic rules:
• Eliminate carbs. Check food labels and aim for 20 to 50 grams of carbs
or fewer per day.
• Stock up on staples. Buy meat, cheese, whole eggs, nuts, oils,
avocados, oily fish, and cream, as these are now staples in your diet.
• Eat your veggies. Fat sources are high in calories, so base each meal
on low carb veggies to fill your plate and help keep you feeling full.
Veggies will also provide fiber, which you’ll no longer be getting from
whole grains, beans, or legumes.
• Experiment. A ketogenic diet can still be interesting and tasty. You can
even make ketogenic pasta, bread, muffins, brownies, puddings, ice
cream, etc.
• Build a plan. It can be hard to find low carb meals for when you’re on
the go. As with any diet, it’s important to have a plan and go-to snacks
or meals.
• Find what you love. Experiment until you find the ultimate keto diet for
you.
• Track progress. Take photos, measurements, and monitor your weight
every 3 to 4 weeks. If progress stops, re-examine your daily intake.

10. Make sure you’re getting enough vegetables at every meal and keeping
portion sizes moderate.
• Replace fluids. Make sure you’re drinking enough water and getting
proper amounts of electrolytes, like sodium, potassium, and
magnesium.
• Be consistent. There’s no shortcut to success. With any diet,
consistency is the most important factor.
You may also wish to monitor ketone levels in either urine or blood, since
these let you know whether you’re keeping carb levels down sufficiently to
achieve ketosis.
Based on current research, studies at my lab, and continuous testing with
clients, anything over 0.5–1.0 mmol/l demonstrates sufficient nutritional
ketosis.
Before switching to this type of diet or using any type of supplement, ask your
doctor or a dietitian for advice.
Should you try a ketogenic diet?
No single diet is suitable for everyone, especially since individual metabolism,
genes, body types, lifestyles, taste buds, and personal preferences differ.
It can benefit people with obesity or who have a higher chance of developing
metabolic syndrome, but it’s not suitable for everyone. For example, it’s not
suitable for people with the following conditions:
• pancreatitis
• liver failure

11. • disorders of fat metabolism
• carnitine deficiency
• porphyrias
• pyruvate kinase deficiency
There may also be some negative effects. When you first start the diet, you
may experience flu-like symptoms, known as “keto flu.”
This may include poor energy and mental function, increased
hunger, sleep issues, nausea, digestive discomfort, and poor exercise
performance.
Researchers have not yet done enough long-term investigation to find out
precisely what the long-term effects might be, but there may be a risk of
kidney or liver problems.
There’s also a risk of dehydration, so you need to drink plenty of fluids,
especially water, while following this diet.
Always speak to a doctor before starting a ketogenic diet to ensure that it’s
safe and suitable for you.
A ketogenic diet can also be hard to stick to. If you can’t follow it but still like
the idea of a low carb diet, then carb cycling or a standard low carb diet may
be a better option for you.
A ketogenic diet may also not be the best option for elite athletes or those
wishing to build large amounts of muscle.
Additionally, vegetarians or vegans may struggle with this diet, due to the key
role meats, eggs, fish, and dairy play.

12. Bottom Line: The ketogenic diet can provide amazing results if you stick to it.
However, it may not be the best option for everyone.
Take home message
In order to get the most out of a ketogenic diet, you must eat high fat foods
and limit your carb intake to fewer than 30–50 grams per day.
If you follow a ketogenic diet with medical supervision, it can help you lose
weight, and it may enhance your overall health.
It may reduce your risk for type 2 diabetes, obesity, and other aspects of
metabolic disease.
Before starting any new diet, remember to ask your doctor if it’s a suitable
option for you.

13. GET YOUR CUSTOM KETO
DIET PLAN
Watch the video below for more details