A low-carb or keto diet may be the ideal approach for healthy weight loss.
This is confirmed by scientific data and by huge numbers of personal keto weight loss success stories, worldwide.
Even more encouraging is the fact that, because they feel so good, keto followers often stick with this eating plan well after they’ve achieved their weight loss goals. So they don’t regain the weight.
What is keto and why does it work for weight loss?: The basics
Unlike many fad diets that come and go, the keto diet works because it is based on a well-documented metabolic process called ketosis.
This is when the body starts burning fat for energy.
On a low-carb, high-fat diet, the body runs short of glucose, which comes from carbs, as its primary source of fuel. It then starts using fat instead. This results in more rapid weight loss than most other diets.
The benefits of a keto diet
The keto diet isn’t just for weight loss. It also has a range of health benefits.
Positive effects of following a keto diet commonly include:
- improved weight loss
- reduced sugar cravings
- more energy and better concentration
- stabilised blood sugar
- improved heart health.
For many years, doctors have been prescribing a keto eating plan for people with diabetes, to control epilepsy, reduce PCOS symptoms in women and prevent migraines – and the results have been very positive indeed.
Scientific data supports keto weight loss
Several researchers have investigated the effects of a low-carb diet using randomised controlled trials (RCTs), which yield the most robust type of evidence.
Meta-analyses of these trials have come to the same conclusion – low-carb diets are more effective for weight loss than other diets.
For example, the Institute of Basic Medical Sciences in Oslo analysed 11 randomised controlled trials, together involving 1369 participants. They found that participants on low-carb diets lost more weight than those on low-fat diets.
A recent study suggests that the keto diet encourages the body to burn calories faster.
In 2018, the Boston Children’s Hospital and Framingham State University conducted what has become known as the Framingham State Food Study.
This extremely rigorous study found that over 20 weeks, participants on a low-carb diet burned about 250 kilocalories per day more than those on a high-carb diet.
Keto weight loss success stories
We love hearing about people success when following a keto or low-carb diet. Luckily, these stories are in abundance all over the internet and they’re so inspiring for people who are just starting out or are thinking of following the keto diet.
This young man from Singapore lost 14kg in 11 weeks and reversed his pre-diabetes as well as improving his blood pressure and cholesterol.
In this story, Julie from South Africa lost 50kg on a low-carb diet and also feels healthier and more energised than ever.
Pointers for starting a keto diet
Starting a keto diet might be a fairly drastic change from your normal eating habits so here are some pointers to help keep you on track:
- Plan what you’re going to eat ahead of time and buy only those food items.
- Don’t beat yourself up for the occasional slip in the beginning – it’s bound to happen.
- Be prepared for some slightly unpleasant side-effects, such as cravings, irritability and mild headaches (sometimes called “keto flu”), at the start – not everyone experiences these and even if you do, they go away in a matter of days.
- Reward yourself when you hit goals such as sticking to a keto diet for a month.
- Keep a list of keto-friendly foods on your phone for when you’re shopping or out and about.
- Keep only keto-friendly food at home and at work.
- Join an online community of people also following the keto diet for support and advice.
- Read up on the keto diet so you know what foods you can have and what to expect as your body adjusts.
- Keep experimenting with new keto recipes and meals to add interest to your diet.
FAQ about keto weight loss
For some, keto seems a little too good to be true. This leads to some common questions about the low-carb, or keto, way of eating.
Is the keto diet safe?
Its popularity as a diet may be fairly new but doctors have been using the keto diet for decades to treat certain conditions, diabetes for example.
Ketosis is not considered to be harmful. Those with high cholesterol, kidney disease or other medical issues should consult their doctor before starting any new way of eating.
Why am I not losing weight on keto?
It usually takes two to four days of eating fewer than 20 to 50 grams of carbs for your body to start breaking down stored fat into ketone bodies.
This ketosis process is highly individualised. Some people require a stricter diet to start producing ketones.
How much weight can I lose on keto?
Generally, a healthy weight loss rate is 1 kilogram or less per week. Following the keto diet will allow you to lose that amount, especially if you exercise as well.
Weight loss is often more rapid in the beginning as your body loses water. It will stabilise if you stick to the keto way of eating.
Do keto diet pills work?
There is no “magic pill” for weight loss, and many of the diet pills on the market have potentially dangerous side-effects.
Why take harmful pills when you can enjoy food and still experience weight loss on a keto diet? Successful keto weight loss comes from eating healthy, delicious, low-carb foods that make you feel great.
BenBanter’s online shop offers delicious low-carb food products and convenient keto snacks. Our products don’t contain any unhealthy ingredients such as vegetable oils or unnecessary sugars. Visit our online shop to order your crackers, desserts, drinks and other keto snacks – ideal as part of your strategy for keto weight loss.