keto for beginners
” In research, long-term is considered greater than one to two years. Experts stated there was lacking evidence that indicates
sustained weight loss for long periods of time. The keto
diet was given a below-average ranking for this category. Counter: There are several short-term (less than two years) studies
showing weight loss in those who follow the keto diet. In research, it’s extremely difficult to do any long term, diet-controlled studies due to lack of compliance. Irrespective of the diet, you can imagine controlling subjects for several years is a difficult task for any researcher to do. That being said, there are several long-term studies showing a positive benefit for the ketogenic diet. One study found that 66 obese individuals with high cholesterol were able to lower their
weight and cholesterol levels with a ketogenic diet over 56 weeks.  A meta analysis (which is an analysis of several published papers) found that “Individuals assigned to a ketogenic diet achieve a greater weight loss than those assigned to a low fat diet in the long term; hence, a ketogenic diet may be an alternative tool against obesity. ”  All of the studies analyzed were greater than 12 months in duration. Lastly, even reducing your carbohydrate intake to less than 20% has shown to have sustainable weight loss even 44 months later! For individuals starting a keto diet in the 1990’s, adherence to the diet was likely a lot harder as options were a bit more limited.