carb to calorie ratio
[1]. While we’re focusing on short-term weight loss for this category, these findings of sustainment for ‘at least’ two years indicate that keto may also produce long-term results. Further, studies
done studies done in obese men found significantly
greater weight loss over a four-week period when subjects were allowed to eat “ad libitum” or as much as they wanted when they were eating keto vs a moderate carb diet (-6. 34 kg vs 4. 35 kg). [2] Additionally, a paper published in Nature found that subjects assigned to a “low calorie” (500 – 1000 calorie deficit) still didn’t lose as much weight as subjects on a ketogenic diet. After four months of eating a keto diet, 85% of subjects lost >10% of their body weight while only 17% in the low-calorie group accomplished the same. [3] Not to mention, their HA1C levels dropped by nearly a point in the ketogenic diet group which was significantly better than the low-calorie group, only in the same time period. These findings aren’t too surprising as the Standard American Diet (SAD) includes hundreds of high-glycemic, processed carbohydrates per day. When carbohydrates and sugar are drastically reduced, weight loss happens quickly. Also, when one consumes fatty foods such as avocados, the healthy fats and fiber help regulate blood sugar levels, leading to less cravings and naturally less calories consumed.
[2]Getting adequate amounts of protein during weight loss preserves muscle mass, in addition to strength or weight training. Helps with weight managementEating enough protein makes it possible to keep the weight off after losing it on keto, especially if used in conjunction with other strategies like exercise and stress management. Protein sets you up for weight loss maintenance success by:Increasing your satiety. Research shows that it’s more effective for satiety than carbs and fat. [3]Boosting your metabolism and increasing the number of calories you burn. Your body burns about 20-30% of the protein you consume in order to process that protein.