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Unless you were lost in the Himalayas for the last few years, I bet you've heard of the keto diet. In fact, you probably have a friend or family member who has transformed their body like magic with this diet.
But in case you didn’t know or just forgot, here’s a quick recap. A keto diet is an eating style where you consume almost no carbs, moderate amounts of protein, and high amounts of dietary fat. So, you’ll be eating tasty high-fat meals like ribeye steak with roasted garlic and butter.
“Why would you do that?” you may wonder. Well, a very low carb intake puts you into a state called “ketosis.” You see, under regular circumstances, your body relies for the most part on glucose (the stored form of carb).
When you minimize your carb intake, however, there's not enough glucose available for your body to fuel all its functions. And because some tissues like your brain cannot use fat for fuel, your body needs an alternative energy source to stay alive.
That’s where ketones come in. Ketones are chemicals produced in your liver when glucose is scarce. Various tissues like your brain can use these ketones for fuel when glucose is absent. That's an excellent outcome because, otherwise, you would die.
Now, when your body uses primarily ketones and fatty acids for fuel, you're in a state called “ketosis.” That’s invaluable because...
Want proof? Here’s what a meta-analysis of thirteen randomized controlled trials published in the British Journal of Nutrition concluded:
“Individuals assigned to a VLCKD [very low carbohydrate ketogenic diet] achieve a greater weight loss than those assigned to an LFD [low-fat diet] in the long term; hence, a VLCKD may be an alternative tool against obesity.”
In fact, two randomized controlled trials found the keto diet leads to more belly fat loss and produces up to three times as much weight loss as a high-carb, low-fat diet![30-31]
That’s right. Those who followed a keto diet lost more fat while eating tasty foods like bacon, scrambled eggs with hot sauce, BBQ wings, and pork rinds nachos. But why is a keto diet superior for fat loss?
Source: Am J Clin Nutr. 2008 Jan;87(1):44-55.]