Many have been introduced to the advantages of the ketogenic diet, a regimen that restricts carbohydrate intake. Advocates of this weight loss approach believe it can lead to burning excess fat and achieving a slender physique, even without regular physical activity. However, does this diet truly live up to its claims of effectiveness and safety?
Today, the keto diet has gained popularity among various influential figures, including Hollywood actors, influencers, bloggers, and beauty industry representatives. Initially designed for medical purposes, it focuses on reducing carbohydrates to regulate blood sugar levels. Scientific studies suggest that limiting daily carbohydrate intake to 5% may have positive effects on conditions like type 2 diabetes, Alzheimer’s disease, metabolic disorders, and other health issues.
Can Weight Loss be Achieved Solely by Consuming Fats and Proteins?
Both American and European nutritionists have conducted limited studies that demonstrate a direct link between reducing carbohydrates in one’s diet and improving Body Mass Index (BMI). It’s highly likely that adopting a diet with minimal carbohydrates can significantly reduce subcutaneous fat percentage. However, caution is necessary, as a ketogenic diet shouldn’t be a daily practice. Additionally, one might experience what’s known as the “keto flu” in the initial stages.
Keto flu refers to a condition resembling a cold or flu that arises from a rapid reduction in the body’s carbohydrate levels. It may present with symptoms such as elevated body temperature, weakness, indifference, nausea, bouts of hunger, and dizziness. Typically, these symptoms are short-lived and dissipate as the body enters a state of ketosis.
What Role do Gummies or Capsules Play in the Ketogenic Diet?
Given the high demand for keto products, manufacturers of dietary supplements provide a wide array of fat-burning options, including gummies, capsules, tablets, liquid concentrates, and more. Regardless of brand and form, they usually contain a similar set of ingredients, which may include BHB salts, MCT oil, apple cider vinegar, Garcinia Cambogia, along with various vitamins and minerals. These supplements are purported to expedite the process of achieving ketosis and accelerate weight loss. However, in practice, only around 60% of users actually report tangible improvements. It’s highly likely that the efficacy of these keto supplements is comparable to that of a placebo. To ensure successful weight loss on a ketogenic diet, it’s best to focus on your dietary choices, a variety of foods, and adhere to the recommended proportions of proteins, fats, and carbohydrates.