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Low carb and ketogenic diets are popular for many reasons and work wonders for a lot of people.
I’ve had some good experiences experimenting with a low carb lifestyle. However, a common misconception is that low carb diets have magical properties when it comes to weight loss, but this is simply not the case.
Most people think that low carb diets lower insulin, therefore increase fat loss and thus low carb diets are superior for overall fat loss.
Now there’s some potential truth tooth’s for fat around the gut (visceral fat) but more research needs to be done.
For overall weight loss, every major meta-analysis (a study of studies) have shown calories to be the main determiner of weight loss.
Here are some common examples of how low carb diets enable people to be in a caloric deficit more often.
*Note* Ketogenic diets are not high in protein, so this is more in reference to low carb variations.
More protein means fewer cravings and a higher satiety.
Protein is the most thermogenic macronutrient leading to more calories being burned
More muscle mass = more metabolically active tissue = more calories burned.
Many have preconceptions about low carb diets working and therefore are more likely to follow through with it.
Initial water weight usually occurs as carbohydrates hold onto water in the body. This causes quick weight loss and therefore a preconception that it’s working and/or more adherence to the diet.
There are other examples such as the above which I’ll gov over in the more detailed blog post on this topic.
The key point is that despite what magical properties a low carb diet tends to portray lower caloric intake and higher caloric expenditure are the variables which make 99% of the difference.
Again, I want to make it clear there’s still la lot of research that needs to be done for the effectiveness of ketones on muscle sparing (which is something I’m excited about).