Do I need keto to lose weight?

To begin with, you have to get an understanding of ketosis or keto for short before diving into the ultimate benefits of ketogenic diets, keto can be described as the process by which the human body uses fats as a fuel source when it is deprived of its main energy source.

When carbohydrates or carb for short is present, the body will naturally choose this as the primary fuel to make energy instead of dietary fat or stored body fat.


In the absence of carbs from one’s diet, the body will turn to fat as the energy source to be utilized instead. To use fats as fuel, fat will have to travel through to the liver and then used to make ketones, an acid. The ketones are then absorbed into the human bloodstream, the body will then convert ketones into energy to be utilized. 
But when you’re changing states and entering a ketogenic state, your body also undergoes changes as well.


The Ketogenic diet slogan of  ‘low carbs, high fat’ in its brevity doesn’t mean you should consume junk fatty foods at your favorite burger joint without burning the calories on a daily basis. 

Ultimate health benefits of ketogenic diets

Studies have revealed that people on low-carb diets loose more weight faster, than those on low-fat diets — even when the latter are actively restricting calories.
This is because low-carb diets act to rid excess water from your body, lowering insulin levels and leading to rapid weight loss in the first week or two. (Research study)

2. Helps fight Inflammation:
Inflammation is the body’s natural immune response to help heal and fight infection. But too much and persistent inflammation can cause unpleasant symptoms, such as pain, joint stiffness, swelling, fatigue, and more acute physiological results. 
When you’re on a keto diet and in a state of ketosis, your body produces ketones, which assists in inhibiting the inflammation. keto also promotes the consumption of anti-inflammatory foods, such as eggs, olive oil, coconut oil, avocados, and other foods high in omega-3s, all of which are well known to fight against inflammations.

3. Brain Health:
The brain loves keto just as much as the heart. The ketogenic diet was initially implemented as a therapeutic treatment in the Mayo Clinic in 1924 to treat neurological conditions, specifically epileptic seizures. In a randomized clinical trial, researchers started the ketogenic diet with pediatric patients suffering from two or more weekly seizures while on anti-seizure medications.

 
Within three months of initiating the diet, 34 percent of the participants had a 90 percent decrease in seizures! 
But the research didn’t stop with epilepsy. In recent years, ketogenic diets have begun to be studied as complementary intervention for various neurological disorders.

While much of the research around the ketogenic diet and the brain is in its infancy, the research that has been done is promising and shows a need for further exploration to fully understand the scope of benefits and clinical uses (Research study).

4.  Diabetes & Blood Sugar Control:
Since you've eliminated sugar and most carbohydrates on a keto diet, it’s not hard to understand why it’s great for blood-sugar control. The less sugar and carbs you eat, the less sugar in your bloodstream. This is why, after starting a keto diet, most people will notice a decrease in their blood sugar almost immediately.

As mentioned, by reducing your carbohydrates, you deprive your body of glucose stores, so your body begins using fats for fuel versus carbohydrates/glucose. This causes your insulin levels to lower, because your body is no longer being tasked with managing a lot of sugar.

Possible Effects of A Ketosis diet

3. May experience Keto flu:
Keto can have a few unfortunate side effects, one of which is known as the “Keto Flu.” Symptoms typically pop up in the first few days as your body gets accustomed to eating fewer carbs. Common complaints include headaches, nausea, fogginess, muscle cramping, and fatigue (Research study)


You can expect these symptoms to last about a week, but there are ways to ease the pain. Staying hydrated and getting enough sleep will help with fatigue and muscle cramps.

4. Your breath might smell bad :
Most times, may or may not have a change in breath odor on the ketogenic diet. This is because one of the active ingredient ketone bodies that is produced in the liver is acetone – and acetone has a foul smell. That said, many people who are in nutritional ketosis won’t experience a significant change in breath odor (Research study).

5. Often Constipated:
When you are on a keto diet, your body will have to make an adjustment from breaking down heavy carbohydrate content or carbs to digesting a lot of fats. This however, takes a while for your gut and system to be used hence the reason for the constipation. 
Also, being on a keto diet requires you to consume only about 20 to 50 grams of carbs, healthy carbs such as fruits and whole grains contain fiber, as a result, it contributes to the constipation.  

6. Decrease in energy level. :
While you're adapting to the diet, you might feel a bit fatigued, but once your body has adapted, you'll have no issues enduring a high cranked up session.

During your commencement stages, you might experience a decrease in energy levels as your body adapts to using ketones for fuel. Carbohydrates are usually the main source of energy and the sudden change in diet will naturally make you feel decreased physical performance levels temporarily.

7. Nutrients deficiency:
Since the keto diet recommends the elimination of the consumption of certain macro foods, especially nutritious fruits, whole grains, and legumes; the adequacy of nutrients that is needed will be reduced. Thus, it fails to provide the recommended amounts of vitamins and minerals.

Studies suggest that the keto diet doesn’t provide enough calcium, vitamin D, magnesium, and phosphorus (Research study).

The Bottom Line

While the ketogenic diet is linked to weight loss and other health benefits, it may lead to nutrient deficiencies, digestive issues and other health issues over time.


You may  want to consult a dietitian to plan balanced meals and monitor your nutrient levels while on a ketogenic diet to help minimize the risks of complications and nutrient deficiencies.

Now, you know the ultimate benefits of ketogenic diets.

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This blog does not claim to provide expertise in nutrition or in health care provision. The information provided is for informational purposes only and is not intended to provide or be a substitute for medical advice, diagnosis, or treatment.