{"id":9176,"date":"2023-11-30T20:11:54","date_gmt":"2023-11-30T13:11:54","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9176"},"modified":"2023-11-30T20:11:54","modified_gmt":"2023-11-30T13:11:54","slug":"can-you-lose-weight-on-a-keto-diet","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9176","title":{"rendered":"Can You Lose Weight on a Keto Diet?\u00a0"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p><span data-contrast=\"none\">Let\u2019s dive into ketogenic diets and their $33-billion gimmick.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">The carbohydrate\u2013insulin model of obesity, the underlying theory that ketogenic diets <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28074888\/\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">have<\/span><\/a><span data-contrast=\"auto\"> some sort of metabolic advantage, has been experimentally falsified. Keto diet proponents\u2019 own studies <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27385608\/\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">showed<\/span><\/a><span data-contrast=\"auto\"> the exact opposite: Ketogenic diets actually put you at a metabolic disadvantage and slow the loss of body fat. How much does fat loss slow down on a low-carb diet?\u00a0<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">As I discuss in my video <\/span><a href=\"https:\/\/nutritionfacts.org\/video\/keto-diet-results-for-weight-loss\/\" target=\"_blank\" rel=\"noopener\"><b><span data-contrast=\"none\">Keto Diet Results for Weight Loss<\/span><\/b><\/a><span data-contrast=\"auto\">, if you <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26278052\/\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">cut<\/span><\/a><span data-contrast=\"auto\"> about 800 calories of carbohydrates from your diet a day, you lose 53 grams of body fat a day. But if you cut the same number of <\/span><i><span data-contrast=\"auto\">fat<\/span><\/i><span data-contrast=\"auto\"> calories, you lose 89 grams of fat a day. Same number of calories cut, but nine butter pats\u2019 worth of extra fat melting off your body each day on a low-fat diet, compared to a low-carb one. Same number of calories, but about 80 percent more fat loss when you cut down on fat instead of carbs. You can see a graph of these results below and at 1:07 in my <\/span><a href=\"https:\/\/nutritionfacts.org\/video\/keto-diet-results-for-weight-loss\/\" target=\"_blank\" rel=\"noopener\"><b><span data-contrast=\"none\">video<\/span><\/b><\/a><span data-contrast=\"auto\">. The title of the study <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26278052\/\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">speaks<\/span><\/a><span data-contrast=\"auto\"> for itself: \u201cCalorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss Than Carbohydrate Restriction in People with Obesity.\u201d<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true}\">\u00a0<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-98344\" src=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/1-07.png\" alt=\"\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/1-07.png 1920w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/1-07-960x540.png 960w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/1-07-1024x576.png 1024w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/1-07-768x432.png 768w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/1-07-1536x864.png 1536w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/1-07-480x270.png 480w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/1-07-1200x675.png 1200w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/1-07-720x405.png 720w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/1-07-540x304.png 540w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\"\/><\/p>\n<p><span data-contrast=\"auto\">Just looking at the bathroom scale, though, would mislead you into thinking the opposite. After six days on the low-carb diet, study subjects lost four pounds. On the low-fat diet, they lost less than three pounds, as you can see in the graph below and at 1:40 in my <\/span><a href=\"https:\/\/nutritionfacts.org\/video\/keto-diet-results-for-weight-loss\/\" target=\"_blank\" rel=\"noopener\"><b><span data-contrast=\"none\">video<\/span><\/b><\/a><span data-contrast=\"auto\">. So, according to the scale, it <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26278052\/\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">looked<\/span><\/a><span data-contrast=\"auto\"> like the low-carb diet wins hands down. You can see why low-carb diets are so popular. What was happening <\/span><i><span data-contrast=\"auto\">inside<\/span><\/i><span data-contrast=\"auto\"> their bodies, however, tells the real story. The low-carb group was losing mostly lean mass\u2014water and protein. This loss of water weight helps <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12684366\/\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">explain<\/span><\/a><span data-contrast=\"auto\"> why low-carb diets have \u201cbeen such a persistent theme for authors of diet books and such \u2018cash cows\u2019 for publishers,\u201d <\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/pdf\/10.1002\/j.1550-8528.1993.tb00605.x\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">going<\/span><\/a><span data-contrast=\"auto\"> back more than the last 150 years. That\u2019s their secret. As one weight-loss expert <\/span><a href=\"https:\/\/fumento.com\/books\/michael_fumento_and_the_fat_of_the_land\/\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">noted<\/span><\/a><span data-contrast=\"auto\">, \u201cRapid water loss is the $33-billion diet gimmick.\u201d<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true}\">\u00a0<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-98346\" src=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/1-40.png\" alt=\"\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/1-40.png 1920w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/1-40-960x540.png 960w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/1-40-1024x576.png 1024w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/1-40-768x432.png 768w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/1-40-1536x864.png 1536w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/1-40-480x270.png 480w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/1-40-1200x675.png 1200w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/1-40-720x405.png 720w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/1-40-540x304.png 540w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\"\/><\/p>\n<p><span data-contrast=\"auto\">When you <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26183608\/\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">eat<\/span><\/a><span data-contrast=\"auto\"> carbohydrates, your body bulks up your muscles with glycogen for quick energy. Eat a high-carbohydrate diet for three days, and you may add about three pounds of muscle mass onto your arms and legs, as you can see below and at 2:34 in my <\/span><a href=\"https:\/\/nutritionfacts.org\/video\/keto-diet-results-for-weight-loss\/\" target=\"_blank\" rel=\"noopener\"><b><span data-contrast=\"none\">video<\/span><\/b><\/a><span data-contrast=\"auto\">. Those glycogen stores <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11423059\/\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">drain<\/span><\/a><span data-contrast=\"auto\"> away on a low-carb diet and pull water out with it. (The ketones also need to be flushed out of the kidneys, pulling out even more water.) On the scale, that can manifest as four more pounds coming off within ten days, but that \u201cwas all accounted for by losses in total body water\u201d\u2014that is water loss.<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true}\">\u00a0<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-98348\" src=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/2-34.png\" alt=\"\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/2-34.png 1920w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/2-34-960x540.png 960w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/2-34-1024x576.png 1024w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/2-34-768x432.png 768w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/2-34-1536x864.png 1536w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/2-34-480x270.png 480w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/2-34-1200x675.png 1200w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/2-34-720x405.png 720w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/2-34-540x304.png 540w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\"\/><\/p>\n<p><span data-contrast=\"auto\">The bottom line: Keto diets just don\u2019t hold water.<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">The thrill of seeing the pounds <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12237978\/\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">come<\/span><\/a><span data-contrast=\"auto\"> off so quickly on the scale keeps many coming back to the low-carb altar. When the diet fails, the dieters often blame themselves, but the intoxication of that initial, rapid weight loss may tempt them back, like getting drunk again after forgetting how terrible the last hangover was. This has been dubbed the \u201cfalse hope syndrome.\u201d \u201cThe diet industry thrives for two reasons\u2014big promises and repeat customers,\u201d something low-carb diets were built for, given that initial, rapid water loss.<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">What we care about is body fat. In six days, the low-fat diet <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26278052\/\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">extracted<\/span><\/a><span data-contrast=\"auto\"> a total of 80 percent more fat from the body than the low-carb diet. It\u2019s not just one study either. As you can see below and at 3:54 in my <\/span><a href=\"https:\/\/nutritionfacts.org\/video\/keto-diet-results-for-weight-loss\/\" target=\"_blank\" rel=\"noopener\"><b><span data-contrast=\"none\">video<\/span><\/b><\/a><span data-contrast=\"auto\">, you can look at all of the controlled feeding trials where researchers <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28193517\/\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">compared<\/span><\/a><span data-contrast=\"auto\"> low-carb diets to low-fat ones, swapping the same number of carb calories for fat calories or vice versa. If a calorie is just a calorie, then all of the studies should have crossed that zero line in the middle, straddling \u201cfavors low-fat diet\u201d and \u201cfavors low-carb diet,\u201d and indeed six did. One study showed more fat loss on a low-carb diet, but every other study favored the low-fat diet\u2014more loss of body fat eating the same number of calories. When you put all of the studies together, we\u2019re talking 16 more grams of daily body fat lost on the low-fat diets. That\u2019s like four more pats of butter melting off your body on a daily basis. Less fat in the mouth means less fat on the hips, even when you\u2019re taking in the same number of calories.<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{&quot;134233279&quot;:true}\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-98350\" src=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/3-54.png\" alt=\"\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/3-54.png 1920w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/3-54-960x540.png 960w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/3-54-1024x576.png 1024w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/3-54-768x432.png 768w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/3-54-1536x864.png 1536w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/3-54-480x270.png 480w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/3-54-1200x675.png 1200w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/3-54-720x405.png 720w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/11\/3-54-540x304.png 540w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\"\/><\/span><span data-contrast=\"auto\">This is the third installment of my seven-part series on keto diets.\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">This keto research came from the deep dive I took for my book <\/span><i><span data-contrast=\"none\">How Not to Diet<\/span><\/i><span data-contrast=\"none\">. (All proceeds I receive from my books are donated to charity.) You can learn more about <\/span><i><span data-contrast=\"none\">How Not to Diet<\/span><\/i><span data-contrast=\"none\"> and order it <\/span><a href=\"https:\/\/nutritionfacts.org\/book\/how-not-to-diet\/\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">here<\/span><\/a><span data-contrast=\"none\">. Also please feel free to check out some of my popular weight-loss videos in related videos below.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span class=\"et_social_bottom_trigger\"\/>  <\/div>\n<p><script>\n            !function(f,b,e,v,n,t,s)\n            {if(f.fbq)return;n=f.fbq=function(){n.callMethod?\n                n.callMethod.apply(n,arguments):n.queue.push(arguments)};\n            if(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version='2.0';\n            n.queue=[];t=b.createElement(e);t.async=!0;\n            t.src=v;s=b.getElementsByTagName(e)[0];\n            s.parentNode.insertBefore(t,s)}(window, document,'script',\n                'https:\/\/connect.facebook.net\/en_US\/fbevents.js');\n            fbq('init', '1582627921973608');\n            fbq('track', 'PageView');\n        <\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Let\u2019s dive into ketogenic diets and their $33-billion gimmick.\u00a0 The carbohydrate\u2013insulin model of obesity, the underlying theory that ketogenic diets have some sort of metabolic advantage, has been experimentally falsified. Keto diet proponents\u2019 own studies showed the exact opposite: Ketogenic diets actually put you at a metabolic disadvantage and slow the loss of body fat. &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9177,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9176","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9176","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9176"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9176\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/9177"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9176"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9176"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9176"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}