The keto diet is not stable in nature
Selection from the highest events
- The keto diet is known to offer fast weight loss results
- A low-fat, high-carb and plant-based diet was better for fat loss
- A low-fat diet has helped reduce calorie intake
The ketogenic or keto diet, which includes eating low carbs, medium protein and high fat, is popular for helping with rapid weight loss. However, a new study has found that there may be better ways to shed kilos and cut back on your calorie intake. A study published in Nature Medicine analyzed both a keto diet and, a plant-based low-fat diet, to see which is most effective for fat loss. Led by Kevin Hall, a scientist at the National Institutes of Health, the study was conducted on a small group of 20 people, where one was asked to follow the keto diet, and the other half was asked to high-carb followed, a low-fat, plant-based diet.
Weight Loss: How a plant-based diet might be better for weight loss
All participants followed their prescribed diet for two weeks, then switched to the other. It helped to get the results of both diets to see which one worked best for calorie intake, fat loss and insulin levels.
Read also: 5 Side effects that indicate that you need to stop this diet immediately
At the end of the study, Hall found that people on a low – fat diet had a greater cut in calorie intake – around 700 calories, on average. On the keto diet, the drop was somewhere around 300 calories. The low-fat diet also resulted in more fat loss than the keto diet, but the difference was small. The study has limitations, however. It was made for only a short time so it is not clear how much fat a person can lose by following one of the diets for a long time.
Nevertheless, it is important to note that every diet works differently on your body. And if you’re looking to lose fat or cut off an inch, the best thing to do is towards a lifestyle change. You can also try to find out what works best for you with your healthcare provider for effective weight loss and fat loss.
Speaking of the keto diet, while it may help you lose weight, it is certainly not sustainable. In addition, it may cause side effects such as increased cravings, irritability, mood swings, headaches and nausea.
Also, a low-fat diet can be just as effective, perhaps even better for fat loss.
A low-fat, plant-based diet may help you with weight loss and fat loss
Image credit: iStock
Also read: Weight Loss: Can a plant-based diet help stimulate metabolism? Here is the answer
How to lose weight consistently and effectively?
Nutritionists and health experts believe that you need to avoid looking at foods like carbs, protein, fat and fiber. According to nutritionist Kareena Kapoor Khan Rujuta Diwekar, we need to look at food according to our culture, region and season.
While we use portion control, our diet should include foods that have been part of our culture for generations. It should be in line with locally available and seasonal food. This eating pattern enables diversity in diet and optimal level of nutrition.
Following diets that are restricted in nature, such as low fat or low carbs, can lead to nutritional deficiencies and other side effects mentioned above.
Eat home-cooked foods as much as you can, and avoid packaged foods. Together, you also need to be regular in exercise, on a regular basis. Incorporate both cardio and weight training into your fitness routine.
All these tips can help you lose fat and weight effectively and sustainably.
Read also: A plant-based diet can boost heart health and help with weight loss; Experience other health benefits
Disclaimer: This content includes advice providing general information only. It does not replace qualified medical opinion at all. Always speak to a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.