There are lots of diet plans on the market that offer weight loss results. Among these is the keto plan, which focuses on low carb foods.
Those who follow the plan should also stick to foods high in healthy fats and with a moderate protein content.
Doing this is believed to help the body enter the fat-burning state called ketosis, expert PT and health and fitness tutor for The Training Room Daniel Reilly said.
“The theory behind the ketogenic (keto) diet is that if you deprive your body of its main source of energy (glucose from carbohydrate-containing foods) and bring carbohydrates down to less than 10 percent of a person’s daily caloric intake, it goes into a state of ketosis,” he told Express.co.uk.
“This is where it burns fat stored in the body for fuel instead.
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“During this process, by-products called ketones are produced, which are then used by the body’s muscles, tissues, and brain.”
Keto-friendly foods include meat, fish, cheese, vegetables, nuts, oils and low carb fruits.
Those on the plan should avoid foods high in sugar or carbs such as bread, rice, pasta, sweet treats and alcohol.
Does the diet plan work?
The expert suggested there have been lots of studies on the plan with some showing positive results.
He continued: “Unlike many fad diets that come and go, the keto diet has been practised since the 1920s and is based upon a solid understanding of physiology and nutrition science.
“This diet works well for so many people because it targets several key, underlying causes of weight gain.
“For example, hormonal imbalances, elevated insulin, and high blood sugar levels.
“The keto diet has even been shown to offer therapeutic benefits for several brain disorders and positive impacts on blood pressure and cholesterol levels.”
While there could be some health benefits, Daniel said the weight loss results are not necessarily any better than other plans.
He continued: “A review study by Harvard T.H. Chan School of Public Health found that after a year, these effects weren’t significantly different to those achieved via conventional weight loss methods.
“Research published in the Journal of the American College of Nutrition has also shown that drop-out rates are high among people following a keto diet because it’s restrictive.”
When trying to lose weight, following a healthy diet plan and exercising regularly is important.
Using a balanced plan could actually be better than restrictive diets, Daniel warned.
He said: “While restrictive weight-loss diets might work in the short-term, the majority of people using them regain that weight (and often more).
“This is partly because restrictive behaviours and eating plans aren’t sustainable.
“The carbohydrate restriction may cause nutritional deficiencies, fatigue, low mood, irritability, headaches, constipation, and brain fog.”