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Counter: While we agree that keto is a fast and effective strategy for weight loss, it should have received an excellent rating (not just average) in this category. Studies show that following a ketogenic diet is superior in inducing weight loss in patients with obesity. The induced weight loss is rapid, intense, and sustained until at least two years. . 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).  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.  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.
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One of their studies shows that this dietary monitoring protocol lowered glycemic control medication from 55. 7 to 26. 8% including insulin (-62%) and sulfonylureas (-100%). There was also resolution of diabetes (reversal, 53. 5%; remission, 17. 6%) in the intervention group but not in usual care group.
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There was also resolution of diabetes (reversal, 53. 5%; remission, 17. 6%) in the intervention group but not in usual care group. Overall Ranking: 2/5 StarsThe expert
s placed the keto diet
in the bottom half in all but the short-term weight loss category primarily because of the diet’s emphasis on fat-rich foods. One expert noted, “This diet is excessively high in saturated fat. ” In addition, the diet was falsely stated to be low in fiber
and calcium. Counter: The keto diet is higher in fat-rich foods as the metabolic state of ketosis uses fat for fuel instead of carbohydrates which will help your body turn into a fat burning machine. While it could be higher in saturated fat based on how one employs the keto diet, it may not necessarily be the case. Even if one’s keto nutrition plan is higher in saturated fat, recent research shows that mortality from cardiovascular disease does not decrease with the reduction of dietary saturated fat.  In fact, studies show that replacing saturated fat with carbohydrates is associated with an increase in cardiovascular disease risk. The American Heart Association suggests that total dietary fiber intake should be 25 to 30 grams per day, while the average American consumes only 15 grams per day.