Scientist explains why the Ketogenic Diet isn't the best for weight loss
What works for weight loss is pretty simple science
Whether you gain or lose weight is mainly a matter of calories in versus calories out. This is essentially why the Ketogenic Diet is no better or worse than any other diet.
Consume fewer calories through food and drink than you burn off and, hey presto, you'll lose weight. Despite how obvious this evidence appears to be, it hasn't deterred an increasing number of charlatans from pushing dodgy diets.
What is the Ketogenic Diet?
The Ketogenic Diet - or Keto for short - is a high-protein, high-fat and low-carb diet plan. Carb levels are so low they rarely go beyond 30-40 grams per day, which is little more than a small portion of oats and a banana.
Keto connoisseurs claim this diet is best for weight loss, but that isn't proven by evidence.
Nutritional scientist Dr. Layne Norton recently shared this post to his Instagram account:
View this post on Instagram
This just in: Ketogenic diet is NOT superior to calorie/protein equated, non-ketogenic diets 🤷🏼♂️. Actually this is the latest in a LONG (30+ ) line of studies that equate calories and protein but vary the amount of carbohydrates and fats. Keto zealots like Gary Taubes will come up with various excuses as to why these studies are ‘bad’ and originally it was because ‘they just weren’t low carb enough.’ Now we have MULTIPLE studies comparing ketogenic to non-ketogenic in TIGHTLY controlled settings and see NO DIFFERENCE IN FAT LOSS. . We detail most of these studies in our new ebook, Fat Loss Forever (link in bio) and what they mean from a practical sense for dieting. Don’t get us wrong, we aren’t saying a ketogenic diet or low carb diet doesn’t work. It certainly does, not it’s not superior, definitely not magic, and if you are going to choose a ketogenic diet or ANY diet for that manner, it must be a method that is SUSTAINABLE otherwise it WILL FAIL. This is what we spent so much time in Fat Loss Forever explaining why diets fail and how you can make yours succeed. . Don’t get suckered into bullshit scams and charlatans like @drjasonfung or @kendberry.md or @drericberg who will attempt to make you believe that it’s carbs and carbs alone that cause obesity... they don’t. In fact we have one extremely tightly controlled study comparing a ketogenic diet to a diet of over 300g carbs with very low fat and guess what? There was no difference in fat loss and both groups improved markers of health and insulin sensitivity🤷🏼♂️. Sorry keto zealots, the carbohydrate-insulin model of obesity has been chewed up and spat out as not valid. On the plus side, low carb diets can be a valid way to control calories and appetite and DO have application for fat loss and treating obesity. . Graphic originally posted by @bdccarpenter give him a follow!
Norton writes about one study in particular, which found that a mixed diet and a Ketogenic one produced the same weight loss results when calories were topped at 800 and protein 50 grams.
There are over 30 studies into the efficacy of Keto on weight loss, however. As Norton points out, research on the Ketogenic Diet can be summed up into a few simple points:
- Keto is no better for fat loss than any other diet, where protein and calories are the same
- Over 30 studies support this fact
- That's not to say a Keto Diet won't work, it just has to contain the right amount of protein and calories
- Any successful diet must be sustainable and something you can adhere to
- Because Keto almost completely eliminates carbs, it can be very difficult to sustain
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