If you know you will not be able to comply with such stringent carbohydrate restrictions for years to come, the ketogenic diet is most likely not the right choice for you. Because carbohydrates are broken down into glucose in the blood, cutting carbohydrates from your diet could cause levels to crash rapidly depending on your current medication regimen. But when it comes to weight loss — one of the biggest keto selling points for many individuals — the benefits of the ketogenic diet may not be much different from any other diet plan. What is a Weight Loss Measurement Chart Template? Understanding common mistakes on the keto diet can help you minimize potential negative effects. The keto diet may boost the effectiveness of cancer treatments, making cancer cells more sensitive to chemotherapy and radiation. It might also support weight loss by targeting belly fat and controlling appetite. This diet could be helpful for people with diabetes by reducing their HbA1c levels and lessening the need for insulin. In the first few days after you begin your keto diet plan, you may experience headaches, muscle cramps, fatigue, nausea, constipation, and other flu-like symptoms, according to Harvard Health Publishing. One study found that across 43 different online forums for people following a keto diet, about one-third of commenters reported experiencing this short-term keto side effect. And a meta-analysis noted that one likely reason for weight loss is that all of the fat consumed when on this diet may suppress hunger. Thanks to its low-carb nature, keto will force the body to first use up all its glycogen stores, which is the storage form of carbohydrates, she explains. Consult our chart below to check whether your patients are the right height and weight for your age. This finding could be related to a recent publication by Chang et al. that tested relative expression of several key enzymes in ketolytic and glycolytic metabolism in human anaplastic glioma and glioblastoma. It was found that people responded differently to the diet, with some cancers being reduced, some neutral in effect, and some cancers getting progressively worse. In addition, it has been found that most human studies had positive impacts 154,155, with many other studies found it stabilized disease 154,155 and one study found a pro-tumorigenic effect of the KD 154,155. Additionally, one study on mice by Morsher et al. compared a KD and SD on neuroblastoma, with or without calorie restriction. In another study, they tested the use of a calorie-restricted KD on the growth and vascularity of malignant mouse astrocytoma (CT-2A) and human malignant glioma (U87-MG). Working with healthcare providers familiar with low-carbohydrate approaches can help ensure safety.For example, in a review of thermodynamic principles of weight loss, Feinman and Fine explain that low-carbohydrate diets have decreased insulin fluxes causing an increased rate of lipolysis.8 In other words, insulin inhibits lipolysis, and decreased insulin in low-carb diets causes increased fat breakdown.8 This theory is demonstrated in a study that follows 15 subjects for 12 weeks.Furthermore, the energy carrier molecule, nicotinamide adenine dinucleotide (NAD) is important in oxidative respiration.You may have heard it referred to as the low-carb diet, ketogenic diet or keto diet, but what exactly is this way of eating?If ketones are present, you’re burning fat.There are many more meta-analyses and systematic reviews demonstrating the beneficial effect of the ketogenic diet (and other low-carbohydrate diets) on weight loss 61,144,204,205.My father passed away because he ate a lot of fat,” and I asked them what else was he eating.I’ve been hearing and reading a lot about the keto diet being good for weight loss, but I’m worried it’s just another fad diet.Its role in sport performance is still controversial, with some authors experiencing favorable effects 3,13 whilst other discourage the use of such dietetic approach, at least in endurance sports 14,15,16. Psychological factors play extremely important roles in weight gain, weight loss, and weight maintenance. Other drugs, such as naltrexone/bupropion, or the combination of phentermine and topiramate (especially the former), also reduce appetite (or the sensation of pleasure from eating, as in the case of naltrexone), ultimately lowering energy supply to the body 165,172, which again is similar to the effects of the KD. Namely, the diet significantly (and to a much greater degree than other diets) lowers postprandial and fasting glycaemia, as described in detail in Section 5.3. Liraglutide and semaglutide are commonly used diabetes drugs also used for weight loss 167,168. This approach may not result in ketosis, because like carbs, protein can be converted into glucose for fuel.It streamlines patient data management and supports healthcare providers in delivering informed care.If these biomarkers are potentially more effective predictors of coronary heart disease, then the analysis of a diet’s effect on these lipid markers is of great importance .The diet focuses on the consumption of fewer carbs which then lets your body convert fat into fuel.Insulin is released to help glucose enter the body's cells, where it can be used for energy.Even among medical students who are not on the ketogenic diet, the majority believe that weight loss is the main reason why people choose to follow it .It is believed that these two components can penetrate the endothelium of blood vessels and contribute to plaque formation 121,122.You don’t have to use up all your energy stores before you lose fat, like on a standard high-carb diet.Excessive adipokine production is a key factor in the pathophysiology of diabetes, insulin resistance, dyslipidaemia, hypertension, and atherosclerosis.I didn’t think this keto journey would be sustainable for me until I tried Keto Chow. The high-fat content keeps you feeling fuller for longer, reducing unnecessary snacking and suppressing food cravings. While it may sound a bit harsh, it highlights how our eating habits directly affect our health. Here's a sample diet plan that one can follow, as shared by TOI. Anyone and everyone can follow the Keto diet. Say no to processed polyunsaturated fats and trans fats. Moreover, a significant decrease in metabolic hormonal response with both ghrelin and leptin was reported in the participants assigned to the low CHO diet compared with those assigned to the high CHO diet. It can be assumed that it would be difficult to identify which type of diet is better for any individual. The term “Ketogenic Diet” may lead to apprehension in diabetic patients given its association with the well-known, life-threatening condition of ketoacidosis. Limitations of this study include small sample size, single-arm design, lack of infertility measurements, and a short intervention time interval . However, the study had limitations due to the broad age range of participants and the small sample size, thereby rendering it inadequate in terms of generalizability . Publication types It’s believed that ketones are a more efficient and stable fuel source for the brain than glucose. For example, ketosis has been found to modulate the release of ghrelin and leptin, which are critical for appetite control. However, recent research has challenged this outdated view, showing that not all saturated fats impact cardiovascular health in the same way. One of the most intriguing studies was a case study of a 38-year-old man with glioblastoma multiforme was treated with standard of care (SOC) along with a calorie-restricted ketogenic metabolic therapy, hyperbaric oxygen therapy, and other metabolic therapies . Another 12-week randomized, controlled study also found that the use of KD in women with ovarian and endometrial cancer had favorable effects on physical function, perceived energy, and diminished food cravings for starchy and fast-food fats . However, they found most cells had an enzyme profile with decreased levels of mitochondrial ketolytic enzymes and increased expression of glycolytic enzymes, suggesting that human brain tumors are more dependent on glucose and have defects in ketone metabolism. Meanwhile, a few studies have tried to compare the effect of a KD (with varying levels of carbohydrate amounts) on prostate cancer, with differing results. When adapting to the keto diet, it may help you adjust by not restricting your calories, even if your only goal is weight loss. With hyperbaric oxygen therapy in an animal study, a ketogenic diet was able to increase survival time in metastatic cancer by almost 78%. A 2005 clinical trial saw an improvement in insulin sensitivity, testosterone levels, body weight, and hormone levels after 24 weeks on the diet. The ketogenic diet, ketone diet, or “keto” for short, remains a popular diet, but it is not as much as it used to be. I’m back to my pre-pregnancy weight, but I’m going to stay on keto now not to attain a specific weight loss goal or body measurement, but until my clothes don’t feel tight and my paunch is a little less pronounced! After I reached my pre-pregnancy weight target and completed my goal of 3 stone weight loss I slowly transitioned off keto, steering away from low carb by reintroducing carrots, bananas, mangoes and small amounts of potatoes, rice and pasta. After 7 days of keto flu (headaches, lethargy, leg cramps) my body adapted to ketosis and burned between 1.8 to 2.2lbs of fat a week. Learn about the science behind ketosis, the benefits and side effects of keto diet, and practical tips for incorporating keto into your daily life. For decades, there has been debate over the merits of a low-fat diet, which was endorsed as the best route to weight loss in the 1970s. Not only does nutritional ketosis benefit the body, weight issues also respond extremely well to the approach. By now, you should have a simple grasp on how to start the ketogenic diet, but for a more in-depth explanation on how to start the ketogenic diet the right way the first time, read on! Some ketogenic food sources that positively regulate epigenetic activity are cruciferous vegetables, dietary fiber, foods rich in long-chain fatty acids, and berries, such as raspberries . Currently, scientists do not have any data on the long-term effects of the ketogenic diet on the gut microbiome. It is important to determine whether new dietary changes, such as a ketogenic diet, will positively or negatively affect overall microbiome diversity and species make-up. A review article also reported positive changes in the gut microbiome and overall health in energy-restrictive diets or diets rich in fiber and vegetables . Additionally, it is a valuable communication tool during consultations, making discussions about weight management goals and progress more focused. The template offers a straightforward way to monitor weight changes over time. Our free Weight Loss Chart Template offers healthcare professionals and their patients several key advantages. Its straightforward design makes it suitable for various specialists involved in weight management and patient care. The Weight Loss Chart Template is a versatile tool that a wide range of healthcare professionals can effectively utilize. Types of the Keto Diet Conventional keto diets only emphasize macronutrient ratios without necessarily focusing on the quality of those foods. This metabolic shift supports the liver’s ability to clear fat more efficiently, making keto a promising dietary approach for those with compromised liver health or fatty liver disease. By reducing sharp glucose spikes and minimizing insulin surges, the body is better able to regulate key hormones involved in metabolism, appetite, stress response, and reproductive health. Speaking of tracking macros, you’ll also want to track calories to ensure sustainable weight loss. If you’re approaching 10% of daily calories from carbs (usually 20 to 30 grams), you should probably cut back. But since hidden carbs are everywhere—in salad dressings, sauces, and many vegetables—this is easier said than done. However, on Thanksgiving day 2021, she reported she went “off the rails” and after that, she gained all the weight back through the holidays. Inevitably, my clients have seen good success at first which gets them excited about the diet. I like to think that any diet can be modified and tailored to the individual, especially if the traditional version is not working for them. Most of my clients who followed it before working with me gained much of the weight back, and then some. Keto and the Mediterranean diet are similar in that they both advise getting rid of added sugar, refined oils like canola oil, and all processed foods. On Paleo, you eliminate all dairy, processed sugar, and grain/starch products from your diet. However, some keto supplements can help make things somewhat more convenient. Losing weight can feel more achievable when meals are satisfying yet still promote a calorie deficit. Additionally, sugar substitutes appear in many keto-friendly recipes. Meanwhile, protein typically comes from eggs, poultry, fish, and meat, although some people incorporate plant-based protein, too. Striking the right balance ensures that muscles remain well supported without hindering fat adaptation. The average person’s body relies on carbohydrates or glucose, as energy. How to achieve keto weight loss using this step-by-step keto weight loss plan geared toward women on a low-carb diet. I saw a weight loss transformation picture of someone who had done keto for four months and saw great results, so I went five months without carbs. Plain water, sparkling or mineral water, herbal tea, green and black tea, black coffee, lemon water, and bone broth are all low-carb beverages that help maintain hydration and support overall health without disrupting fat-burning. These nutritious fats not only support ketosis but also provide important fat-soluble vitamins and anti-inflammatory benefits. Maintaining stable blood sugar and insulin levels creates a ripple effect that positively influences overall hormonal balance. And if you’re looking to help manage or prevent a health condition, be sure to get clearance from your entire healthcare team before making dramatic changes to your eating habits.Multiple clinical trials have found ketosis reduces seizures across the board, with 24% or more patients achieving zero seizures once in ketosis.Nevertheless, it is noteworthy that the serum concentrations of these elements were always within the reference range, although calcium levels significantly decreased .Unexpected weight changes may occur due to various factors.It combines benefits of the ketogenic diet’s short-term effects, with a maintenance diet that is less restrictive.Experts at Franciscan Health explain the pros and cons of a keto diet.Incorporating this resource into your practice can efficiently assess and monitor patients' weight status, ultimately contributing to a healthier population. Several researches have demonstrated that KD can reduce glucose and insulin concentration in obese, insulin resistant individuals and diabetics 72,73,74,75. Moreover, during KD, dietary triglycerides are rapidly metabolized to release glycerol, which can be used in the liver for energy purposes . The improvement in lipid profile with KD is well documented in obese and overweight subjects 67,68, whilst the results are still contradictory in athletes, probably due to the difference in the type of training (aerobic or anaerobic activities) adopted in the study design 19,69. Thus, a possible explanation of the greater fat loss in the KD may rely on increased (not measured in our study) spontaneous physical activity during the daily normal activities as suggested by Hall et al. . There is still a debate about the mechanisms underlying the demonstrated greater effects of KD on weight loss in ecological studies. Linked to potential benefits such as lower calorie intake, modest weight loss, and immediate energy provision, MCT oil plays a role in ketogenic diets. The presence of ketones in the body is a key indicator of ketosis, a metabolic state often sought after in the ketogenic diet for its potential health and weight loss benefits. When trying to achieve weight loss by following a keto diet plan, the body experiences increased water loss due to reduced carbohydrate intake, as carbohydrates retain water. First, the Keto diet burns off water weight, before fat stores It turned out that both groups consumed similar amounts of calories anyway, which may indicate a natural, intuitive energy supply adjustment in subjects on the ketogenic diet.In addition, people with insulin resistance are more likely to have low levels of physical activity, hypercholesterolaemia, hypertension, and certain other conditions .Jolliffe's \"Reduce and Keep Reduced\" book featured a comprehensive weight loss chart incorporating ideal weight ranges based on height and build.While it may sound a bit harsh, it highlights how our eating habits directly affect our health.Listen to her story and find her weight loss transformation on Instagram.Your eating patterns and body’s natural hunger signals will auto-correct.If you’re looking to get a jump-start on your health and fitness goals, you may be thinking about trying a low-carb eating plan such as the ketogenic diet. This metabolic state of ketosis results in the release of ketones, a group of organic acids generated during the breakdown of fat. In addition, the ketogenic diet has shown potential to lower the risk of neurological disorders and heart disease, and may serve as an effective dietary strategy to support diabetes management and complement certain cancer treatments. As the body burns fat to generate energy, the liver releases ketones, which have a stabilizing effect on brain activity and help reduce the frequency and severity of seizures in epilepsy patients. This complete keto diet guide explains how it works, what to eat, and the key benefits of following a well-formulated ketogenic lifestyle. A study by Burke et al. involved elite world-class race walkers who alternated between a typical high-carbohydrate diet and the KD for 3 weeks each while undergoing intensified training. These amounts of carbohydrates provide 80 to 240 calories. But some low-carb diet plans allow small amounts of fruits, vegetables and whole grains. A low-carb diet generally limits grains, legumes, fruits, breads, sweets, pastas and starchy vegetables, and sometimes nuts and seeds. Refined carbs such as sugar or white flour are often added to processed foods. If you can get over the keto flu hump, you may feel satisfied and lose weight fairly quickly during this time. This initial weight loss of anywhere from 5-10 pounds can be motivating and can keep you going. Some people adjust fine, while others may experience side effects known as the “keto flu” such as nausea, fatigue, brain fog, or weakness. And if a diet is not sustainable, it is more likely that you will not be able to follow it long-term and will regain the weight back. It also may be even more difficult when it comes to eating at a social gathering or restaurant, where carbohydrate-containing meals abound. The sympathetic nervous system (SNS), on the other hand, plays a role in restoring energy balance, and obesity is a result of altered SNS activity. In Europe, it is estimated that up to half of the population might have overweight.6 Obesity is a result of several interactions between genetic, endocrine, psychological, economic, environmental, and behavioural factors.1 More than 1.9 billion people were overweight, with 650 million of them being obese, accounting for approximately 13% of the adult population of the world. Best of all, she has been gifted with energy she’s never known before. I don’t even get tired enough to need naps anymore,” says Krista, who is planning to become a certified keto coach through Dr. Berg. ” She adds, “It’s a complete myth that you can’t lose weight in your 50s. Conventional calorie-restrictive diets often lead to a decline in RMR due to muscle loss. She is past chair of the ACLM's registered dietitian member interest group, secretary of the women's health member interest group, and nutrition faculty for many of ACLM's other course offerings. That said, because plant foods still contain carbs, you’ll need to keep your macros in mind. The difference is that clean keto is based on sourcing the healthiest versions of foods. For example, a meta-analysis by Mansoor et al. looked at mean weight loss in 11 randomized controlled trials for six months with a total of 1,369 participants. There are many examples of randomized controlled trials where significant weight loss is achieved. There is evidence of benefit, especially regarding weight loss, but there are also risks and concerns. With the increased interest in this diet, researchers are working to understand the impact of this pattern of eating on patients’ health. The popularity of this diet, and diets in general may be explained by the obesity epidemic in the United States and Missouri. And I didn’t get hungry as my body was living off its own fuel; and there was plenty of fat to burn! As you may know from my post in May 2020 I lost 3 stone/42 pounds/ 18 kilos from doing strict keto for 5 months between 10th April and 10th September during lockdown last year. Back to my epic weight loss journey then! Risks to Note The standard Mediterranean diet (which isn’t keto thanks to its inclusion of whole grains and fruits) has many elements worth shuttling into a keto plan, so the risks are minimal, says McDonough. How It Works The purpose of the so-called “lazy keto” diet is to make keto easier to follow. “It can be helpful if someone wants to take a break and have carbs,” says Dr. Koche. Choose carbohydrates that are easy to digest (white bread or white rice, for example) and be sure not to add calories to your daily total, simply redistributing them instead, says Torchia. Dietary carbohydrate intake has been studied with variable findings, which is often due to lack of standardization of carbohydrate intake and inability to confirm ketosis without checking blood ketone levels. During states of low dietary carbohydrate intake, insulin levels remain low and ketogenesis takes place. People following keto diets may also inadvertently eat fewer calories (because they cut out several food groups) or adopt other healthy lifestyle changes contributing to weight loss. But the rate at which dieters lose weight is contingent on several factors, Megan Lee, RD, adds. “Signs might include changes in breath odor, appetite, and energy levels.” Dietician Stephanie Graziano, RD, CDN, CDCES, explains it’s because a high fat diet means tasty food is allowed. Decades after becoming widely recognized for its metabolic effects in the 1960s, though, it’s since risen to fame as a staple weight loss method. However, the health benefits of grain consumption among populations with highly prevalent obesity and insulin resistance have not been established. Most significant might be the way keto transforms brain cancer. Unlike many of the current treatments for brain-related diseases, keto may be incredibly effective in reversing symptoms. Two of the 11 women in the pilot study became pregnant, although they hadn’t been able to in the years leading up to the study. They also found that the diets high in carbohydrate intake had the complete opposite effect on these atherogenic biomarkers. Glycemic index is a measurement of the ability of carbohydrates to increase blood glucose levels. This study showed that a high saturated fat intake, combined with carbohydrate restriction (26%) did raise total LDL. A recent study recently conducted at Indiana University was one of the first long-term studies that required use of routine blood tests to determine the patients’ state of nutritional ketosis while maintaining a KD diet. In addition, a previous study has discovered that a carbohydrate restricted diet was more successful than a low-fat diet in improving diabetic markers for metabolic syndrome in forty subjects with atherogenic dyslipidemia . Targeted Keto Diet Protein provides essential amino acids while helping to preserve lean mass during weight loss. Most of these foods are high in fiber and low in digestible carbs. Companies capitalize on trends, often with misleading claims or by using ingredients like sugar alcohols and fiber to reduce “net carbs” on labels. While these findings suggest that carnivore diets can support weight reduction, more rigorous research is needed to assess their safety and efficacy, especially in the longer term. This low-insulin state, combined with the exclusion of certain plant compounds, may offer unique benefits for weight loss. The authors of another publication wrote that in the case of endurance athletes, the literature supports the use of LC/KD as an effective strategy for reducing body weight and fat mass, especially over a period of 3–12 weeks, suggesting a potential improvement in exercise performance at submaximal intensity (~60%) . Additionally, the presence of BHB showed improvement in a case study of a patient with Alzheimer’s disease .While this change can result in quick weight loss, it also alters the functioning of various organs, including the kidneys.Adjusting workout regimens and listening to your body’s cues often help.One meta-analysis found that while diets that effectively control glycaemia in T2DM patients include the Mediterranean diet, the low-glycaemic-index (GI) diet, and the moderate carbohydrate diet, the ketogenic diet is nevertheless still the best strategy .A relationship may exist between decreasing mortality rates and long-term approach considerations in the replacement of CHO with plant-based fats and proteins such as vegetables, nuts, and whole grains .The metabolic advantage induced by KD is represented by the drastic reduction in carbohydrates, which force the body to primarily use fat as a fuel source as demonstrated by the decrease of the respiratory exchange ratio (RER) 5,6. As the brain changes in ketosis, the electrical impulses that cause seizures seem to calm down and, sometimes, stop altogether. The highs and “crashes” people typically experience over the course of a day are caused by blood glucose spikes and dips. This is mainly due to the fact that going keto means your blood sugar remains stable throughout the day. Once you make the shift to burning fat as your primary fuel source you’ll notice increased, stable energy throughout the day. It seems that the solution of lots of cheap, easy carbs has created far more problems than it ever solved. BHB produced by a ketogenic diet may also increase the efficiency of ATP production in the mitochondria and reduce the number of free radicals. Thus, the ketogenic diet creates excess NAD+ for the cell and has a positive impact on the redox state of the cell . Thus, a ketogenic diet has been linked to increased global histone acetylation, with a specific increase in the expression of protective genes, such as Foxo3a . The benefits of the ketogenic diet might also go beyond treating existing disease, and instead help prevent chronic and degenerative disease . One randomised controlled trial of overweight or obese individuals with T2DM compared the ketogenic diet without calorie restriction (KD) with a diet recommended by the American Diabetes Association, known as MCCR (medium-carbohydrate, low-fat, calorie-restricted diet). This is well illustrated by studies showing that people on an ad libitum ketogenic diet lose weight anyway (even more than those on higher carbohydrate diets), which is illustrated in more detail in Section 6.2. A 2022 meta-analysis found that the very-low-carbohydrate ketogenic diet (VLCK), compared to diets routinely recommended for patients with type 2 diabetes, more effectively reduces glycated haemoglobin at 3 months (by −6.7 mmol/mol (weighted mean difference WMD)) and at 6 months (by −6.3 mmol/mol (WMD)). Yet another study investigated how changes in glycaemia and ketosis affected appetite, executive function, and mood in women following two types of ketogenic diets (an ad libitum ketogenic diet and a commercial energy-restricted ketogenic Mediterranean diet) as compared with the Mediterranean diet. Ketogenic diets can be different for everyone. Your body just burns its own fat as it needs to. In turn, this glycogen with bound water will be excreted in urine, resulting in weight loss. Starchier whole foods that are usually considered healthy, such as bananas, won’t fly either because of their higher carb count. Benefits This is a great way to sneak in additional fiber, and the veggie also contains some manganese, a mineral that helps form bone and aids in blood glucose control. Benefits You’ll get an impressive amount of muscle-building protein plus satiating fat (almost half of which is saturated fat) in this option. It’s also an excellent source of vitamin B12, which is necessary to keep up your energy levels, notes research. A study by Basciani et al. recently analyzed the changes in the gut microbiota in obese, insulin-resistant patients who followed isocaloric ketogenic diets which varied in their source of proteins.Ask your patient questions about their current blood sugar levels, what meals they eat during the day, and their lifestyle habits.The study had a total of 11 eligible participants based on the study inclusion criteria, which included type 1 diabetes of ≥2 years, not taking any medications other than insulin, fasting blood beta-hydroxybutyrate levels of ≥0.4 mmol/l, and C-peptide levels of 5.KBs are thus released into the extrahepatic bloodstream and can be used by other tissues as energy source, by converting BHB into acetoacetate and then into aceto-acetyl-CoA, which can be further transformed into two acetyl-CoA molecules and enter the Krebs cycle .Several studies have suggested that carbohydrate restriction in the KD may contribute to reduced muscle mass.Despite the frequent concern that the ketogenic diet increases LDL-cholesterol, a recent comprehensive review of evidence by the National Lipid Association Task Force, showed variable responses of LDL-cholesterol.25Interestingly, the authors mentioned that this was attributed to lower energy intake rather than the macronutrient composition .This study recruited patients with a diversity of CNS malignancies (GBM, astrocytoma, and oligodendroglioma).|} For instance, a study compared the typical diet with 55% of calories from carbohydrate (CHO) against a KD with around 6% from CHO in breast cancer patients in a 6-week trial . For example, Clinicaltrials.gov currently lists over 100 trials looking at the ketogenic diet and 12 of those were related to CNS malignancies . The ketogenic diet is also now being tested as an adjuvant therapy for other cancers as well. Adherence to the diet was confirmed with ketone and glucose levels measured with Precision Xtra meters. In this context, KD seems to be a useful diet to reduce fat mass, but its role in preserving athletic performance and muscle hypertrophy in physique athletes is still poorly investigated. Professional bodybuilders’ goals are to keep a perfect balance between muscle size and body fat, in order to obtain the most accurate symmetry and muscular proportion. However, it might seem counterproductive for those athletes who seek maximum muscle hypertrophy , as several studies have shown no accretion of muscle mass during the ketosis phase 13,18,19,20. For athletes who compete in weight-category sports, KD could be a safe weight loss method, not compromising performance, therefore it may represent a legitimate and important tool for athletes. Exercise lasting more than a couple of minutes in duration is fueled by a combination of intra-muscular and extra-muscular carbohydrates, and lipids, with minor contribution from amino acids.1 Since the introduction of muscle biopsy technique for determination of human muscle metabolism in the 1960s, it has been widely accepted that possessing high-levels of pre-exercise muscle glycogen is a precursor for optimal athletic performance.2 Sports nutrition guidelines have reflected this, recommending carbohydrate-based diets,3 and more recently, periodized carbohydrate-based diets,4 to optimize athletic performance for an array of sports and physical endeavors. With more athletes pursuing carbohydrate-restricted diets (moderate and strict (KD)) for their proposed health benefits, more work is needed in the area to address both performance and health outcomes. The impact of a ketogenic diet (KD) (75% fat) on athletic performance has sparked much interest and self-experimentation in the past 3–4 years. In fact, it’s a crucial component to a ketogenic approach, serving as the primary source of energy in the absence of carbohydrates. Additionally, including more protein in your diet can help balance glucose levels and support overall metabolic health. So, we have created a Weight Loss Chart Template to help you document and analyze the effectiveness of diet plans, exercise regimens, and prescribed lifestyle changes. The choice depends on individual health factors, preferences, and the recommendations of healthcare professionals. While Vertical Sleeve Gastrectomy (VSG) is effective, there is always the possibility of regaining weight, particularly if lifestyle changes are not maintained. Additionally, like any gastric procedure, there is a risk of regaining the weight lost over time. It has many benefits for patients looking to lose significant amounts of weight, and is rooted in evidence-based practice- some of which we’ll go into here. Weight loss and being in a state of ketosis are two separate entities. Fewer carbs often lead to emotional eating or rebounds, creating a challenging mindset that can be unsustainable for most people in the long run. The first mistake I see so many people making is focusing too heavily on carbs and leaving the rest up to chance. It offers a database of keto-approved foods and restaurant items.She owns and operates the blog, Healthy Mom, Happy Family, showing busy women living with diabetes how to make time for health, even when they feel like they have no time for themselves.Lower RER value seems to predict a better ability to handle future body weight 59,60; this could be an advantage for bodybuilders, who normally undergo to repetitive cycle of bulking and cutting during their carrier.Carbohydrates have to be turned into fat to be stored and will only be used when there is a lack of carbohydrates available.If weight loss stalls, examining calorie intake may be helpful.According to Crosby, ketones produced when you have diabetes is usually seen with patients who have type 1 diabetes, as the pancreas no longer produces any insulin.You see, the brain needs far fewer ketone bodies than it needs glucose molecules. Tanya brings about four years of experience in health and wellness journalism. All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. While keto may be successful for some people in terms of shedding kilos over a short period, it should always be treated with caution and under medical supervision. This may result in insufficient intake of fibre, potassium, and magnesium, which are the nutrients responsible for the equilibrium of the kidneys. Many people on keto eat fewer fruits, vegetables, and whole grains. The ketogenic diet also affects these two aspects (reduces hunger and regulates normal glucose levels) and is superior to carbohydrate-based diets in this regard. On top of this, the satiating effect of the ketogenic diet described in Section 5.1 makes the initial weight loss significantly greater than in carbohydrate-rich diets. Rapid initial weight loss is a major advantage of the ketogenic diet over carbohydrate-based diets. Our paper aims to assess the efficacy of the ketogenic diet as a weight loss strategy compared to higher carbohydrate diets, while also examining the potential benefits of the ketogenic diet beyond weight loss. Ketogenic diets imply minimizing carbohydrate intake and maximizing protein intake to induce ketosis.12 Adverse effects are common, including constipation (33%), halitosis (30%), muscle cramps (28%) (numbers needed to harm of 3 to 4 compared with low-fat diets), headache, diarrhea, weakness, and rash (numbers needed to harm of 5 to 7).14 Urine ketone monitoring is advocated in the lay press, but it is not consistently reported in RCTs and its benefit is unknown. Record sugar levels before and after exercise If you're someone who needs to monitor ketones, this app will also track that info. You can also monitor electrolytes to help yourself potentially avoid the keto flu. It offers a database of keto-approved foods and restaurant items. The calculator helps estimate calorie needs based on weight, assists in determining a macro ratio and macros needed per meal, and can calculate macro numbers on the basis of meals and snacks you enter into the system. There is evidence to suggest that a KD can help with weight loss, visceral adiposity, and appetite control. More compelling research also highlights that a key factor fueling a significant rise in obesity could be the increase in the consumption of refined carbohydrates like fries, candy, and potato chips. Insulin is also a fat-storage hormone that tells your body to hold on to your fat stores. However, once you’re past that adjustment phase, fat becomes your primary fuel, making it easier to keep the weight off. The challenge, of course, lies in sticking with the diet long enough to reap the long-term rewards, as it can take time for the body to adjust fully. For some, this transition can lead to noticeable weight loss within the first week. Since glycogen is typically stored with water, when it’s depleted, your body also sheds water weight. It’s because your body is used to running on carbs and you’ve taken that fuel source away. After the initial water weight, you will begin to continue to lose body fat since that’s what your body is using as fuel! Within a couple of days of starting Keto, and definitely within the first two weeks, you’ll start losing water weight from stored carbs! Our number one selling ketogenic fat burner, Keto Weight Loss ™, now comes as a powder. But she kept watching and realized that by eating low-carb, she could shift her system to burn body fat, not sugar, as fuel. The VSG can typically lead to losing up to 60% of excess body weight without the dumping syndrome characteristic of other procedures (Penn Medicine, n.d.). This weight loss chart is a valuable tool following a Vertical Sleeve Gastrectomy (VSG), aiding in monitoring and celebrating progress on the transformative weight loss journey. Our resource includes a pre-formatted and customizable weight loss chart template and a written log for recording weight measurements. Staying motivated is key to success in weight loss following any bariatric surgery, and that's why we’ve included specific details for your clients to monitor their progress pre and post-surgery. To help your patients adhere to their post-surgical weight loss plan, we have created this VSG weight loss chart- a user-friendly way to visually track progress. Regardless, the basic principle of ketogenic diets (KDs) is that reducing carbohydrates will result in less insulin release, which will then encourage the oxidation of fatty acids without changing the amount of protein consumed.3 With only small effects on lean body mass, fat mobilization will happen if a caloric deficit is formed, which is made possible by the anorectic effect of ketone bodies. A ketogenic diet, characterized by low calories with high levels of fat, adequate levels of protein, and low levels of carbohydrates, has beneficial effects on body weight control in overweight patients. Followers of the keto diet claim that carbohydrates cause insulin levels to rise, insulin promotes fat storage and prevents fat breakdown independent of calorie intake, thus people gain weight and become hungrier. The classic ketogenic diet is defined as a diet with one gram protein per kilogram of body weight, 10–15g carbohydrates per day, and the remaining calories from fat.7 The goal of the diet is to induce ketosis. ICF, Informed consent form signed; BIA, Bioelectrical Impendence Analysis; REE, Basal metabolism; RER, respiratory quotient; 1 RM, 1 repetition-maximum test; WD, Western diet, KD, Ketogenic Diet. All participants maintained BHB levels over the defined limit and were included in the final analysis. It has been shown that KD may have positive effects on inflammation 31,32,33 and can reduce depression-like behaviors in both animals and human models, but no data are available about its effect on athletes such as bodybuilders. The high intensity and frequency of training employed by bodybuilders during their contest preparation may also induce muscle damage 24,25,26, which could ultimately result in a chronic inflammatory status, with increased level of IL-6, IL-1 and TNF-α . The keto diet prioritizes fat consumption instead of carbohydrates, which makes up approximately 70-80% of daily calories.The ketogenic diet can often achieve the same results but arguably with fewer and less serious side effects.Unintentional carb consumption can prevent ketosis or cause fluctuations in energy levels and hunger.Benefits This is an easy way to add calories and fat into a ketogenic diet, though it is rich in saturated fat.In another meta-analysis, the authors reviewed eight randomized controlled trials lasting six months with 1,633 participants in a ketogenic versus low-fat randomization.A common concern physicians have with the ketogenic diet is its effect on blood lipids and lipoproteins, and more broadly, its effect on cardiovascular disease risk factors. These adaptation symptoms may include headaches, fatigue, lethargy, feeling faint, polyuria, constipation, and nausea 268,269,270,271. Because the KD can lower blood pressure, blood pressure and pulse parameters must be monitored, and doses of these drugs may need to be reduced to prevent hypotension . Nevertheless, it is noteworthy that the serum concentrations of these elements were always within the reference range, although calcium levels significantly decreased . It works in that medical context to reduce the frequency of seizures.14 But recently, it’s been repackaged as a trendy weight-loss tool and a supposed fix for chronic diseases and weight loss. Keto diets are also often deficient in dietary fibre, as they significantly limit foods such as fruits, vegetables, whole grains, and legumes which are key sources of fibre. Some nuts, certain meats, olives, and cheese — all high-fat, low-carb eats — are approved. Ongoing research is crucial to fully understand the diet’s mechanisms and long-term effects. Proposed mechanisms include a satiating effect, reduced appetite-stimulating hormones, a direct role of ketone bodies in curbing hunger, and increased calorie expenditure. For instance, acetoacetate produces 9,400 grams of ATP, beta-hydroxybutyrate yields 10,500 grams, while glucose produces 8,700 grams. The doctor may recommend a different weight loss diet for you that may help improve your blood sugar levels, such as a reduced-calorie diet. So, if you have type 2 diabetes, talk to your doctor before attempting a ketogenic diet, especially if you have other risk factors for heart disease, such as high blood pressure. Theoretically speaking, it makes sense that keto could benefit people with diabetes, since the diet calls for moderating carbohydrate intake. So, whether you're a keto newbie or a seasoned pro, grab your template and let the keto victories begin! Regularly update it with your evolving weight and measurements. Document your baseline—your starting weight, measurements, and thoughts. If you're diving headfirst into the keto lifestyle, this template is your starting line. Before embarking on your keto journey, record your starting point. Many studies have shown those following a keto diet report feeling less hungry. Here are the biggest pros and cons of the keto diet to decide if it is for you. Before deciding on whether to try it, it’s important first to know what you can and can’t eat on a keto diet. All herbs and spices fit in a keto or low-carbohydrate diet, but if you’re using large amounts, Mancinelli recommends counting the carbs. If you’ve tried other low-carb diets, this aspect of the keto diet probably won’t be surprising. Meaning, if you eat something as small as a serving of blueberries, your body could exit that metabolic state, stop producing ketone bodies, and revert to burning carbohydrates for fuel rather than fat. “Studies show that weight loss results from being on a low-carb diet for more than 12 months tend to be the same as being on a normal, healthy diet,” says Mattinson. You’ve probably heard that keto diets can help — and that they can make a big impact on your weight right away. This will help connect the evidence with the growing interest and practice and provide further understanding of the potential, holistic benefits of carbohydrate-restriction in the athlete context. Available knowledge demonstrates no clear performance benefit to athletes following a KD, with some benefit shown mainly in short duration, vigorous-intensity tests, when weight loss was likely a confounding variable. Therefore, an appropriate synopsis is, a hypocaloric KD decreased fat mass, and maintained lean body mass (Table 4B). Knowledge relating to the KD and muscle hypertrophy is mixed; an investigation within trained athletes noted no decrement (Table 4A),22 while an investigation within recreationally trained athletes noted a decrement (Table 4B).27 Body fatness remained unchanged within trained athletes (Table 4A), while recreationally trained athletes consuming a KD experienced decreases in body fat (Table 4B). Because the keto diet relies on a low-carb intake, you might reduce the amount of greens you eat. When compared to other low-carb diets, keto can help you lose weight quickly. The aim of the keto diet is to force your body into a state of ketosis. By reducing carb intake and introducing more fat into your meals, it triggers your body’s fat burning processes and allows you to lose weight. Elevated ketone levels indicate that your body is effectively burning fat for energy, and regularly checking your ketone concentrations can help track progress and ensure you remain in ketosis. Snacking and grazing, even on keto-friendly foods, can lead to excess calorie intake and trigger frequent insulin spikes, which can slow down fat-burning and, consequently, weight loss. However, while some individuals may experience greater weight loss, others may see more modest results, depending on how well they adhere to a low-carb diet, their metabolic health, and their general activity levels. This dietary pattern not only promotes ketosis but also helps ensure you receive essential nutrients, which promotes sustainable and healthy weight loss. During ketosis, the liver starts to break down dietary and stored body fat to generate energy, which releases ketones. What is a Weight Loss Tracking Chart template? The authors concluded that ketogenic diets have a greater effect on appetite reduction compared to the Mediterranean diet . The ketogenic diet in patients with T2DM is effective even in the long-term, as a 12-month study confirmed. Section 6.2 discusses only randomised controlled trials (RCTs) (found in the PubMed database) comparing the ketogenic diet with other strategies that prescribe similar energy amounts and/or allow ad libitum consumption. The ability to improve glycemic control in diabetics is critical for long-term health especially since some would argue that the biggest indicator of cardiovascular disease risk was HbA1c . It might also be determined that fecal microbiota transplants might be necessary to fully alter and change the microbiome at the onset of a new diet which could then be further modified and enhanced through diet. The regular monitoring of the microbiome might be necessary to continually moderate and change dietary needs for diversity. They found that the diet was well tolerated, did not have any major negative outcomes, and improved life expectancy. Finally, a recent study conducted by Hagihara et al. analyzed the effects of a 3-month KD as an adjuvant therapy for patients with advanced cancers of many types. In patients with T2DM, KD ingestion reduced the homeostatic model assessment of insulin resistance.58 Proteins implicated in KD-induced pathways, such as Hydroxyacy1-CoA dehydrogenase 1 and Acyl-coenzyme an oxidase 1, are closely correlated with GLUT 4, an insulin-resistance pathway effector protein.59 There is a general decrease in felt hunger and, as a result, a decrease in food consumption as a result of the net balance of the conflicting impulses.34 (2) Improved insulin resistance reduces lipogenesis, while enhanced expression of lipolytic enzymes such as adipose triglyceride lipase, hormone-sensitive lipase, and lipoprotein lipase increases lipolysis. Ketone bodies are fat-derived, water-soluble molecules that can penetrate the BBB and serve as a source of energy for the brain. As reported by Seidelmann et al. in a prospective cohort study and meta-analysis, it is not only a matter of CHO restriction but also the quality of food ingested. Thus, following a low CHO diet inadvertently leads to increased production of LDL-C and hypothetically promotes atherosclerotic properties. This reinforces the low sustainability of a long-term LCD and the high likelihood of regaining the weight lost. In a randomized controlled trial performed at the outpatient care of the Philadelphia Veterans Affairs Medical Center among adults of ≥18 years old with a BMI of ≥35 kg/m2, 64 participants were assigned to an LCD and 68 participants were assigned to a conventional diet. In a majority of the studies analyzed, CHO intake was higher than the protocol allowed, which was less than 50 g of CHO per day.