As the popularity of low-carb, high-fat diets continues to grow; more people are turning to the ketogenic diet as a weight loss solution. However, some individuals struggle with weight gain despite following a keto diet. Some experts argue that these individuals may be focusing on the wrong aspects of the keto diet and ignoring the importance of food volume and energy density.
One study published in Nature Medicine in 2021 highlighted the importance of food density and mass on weight loss while following a ketogenic diet. The study monitored two groups of subjects who followed a low-carb or low-fat diet for two weeks and then switched. At the end of four weeks, the low-fat diet group consumed approximately 689 calories less than the keto group. However, the keto group consumed less overall food mass because of the higher energy density of the foods they ate.
This study emphasizes the importance of food volume and energy density in weight loss while practicing keto. Those who practice keto must pay attention to the types of foods they eat and the volumes. Historically, keto has been touted for its ability to reduce hunger. However, the study suggests that this becomes more pronounced as the keto participant continues to drive their bodies into deeper states of ketosis.
Another study published in The American Journal of Clinical Nutrition supports that food volume and energy density play crucial roles in weight loss while on a low-carb, high-protein diet. In this trial, the researchers compared a lower carbohydrate diet high in protein to a moderate carbohydrate diet high in protein. Participants were allowed to eat as much as they wanted. Results showed that the keto group ate significantly less and lost more weight than the moderate carbohydrate group.
The power of keto in weight loss can be attributed to its role in regulating hormones that control hunger and fullness. The diet is known to reduce neuropeptide Y (NPY) levels, which amplifies hunger signals and interferes with satiety signals. Additionally, keto can help regulate ghrelin, a hormone that triggers hunger signals. Weight loss induced by keto can increase ghrelin and enhance its connection with the hypothalamus.
Individuals can focus on increasing protein intake and reducing energy-dense foods to make keto work for weight loss. Speaking with a healthcare professional before beginning any diet is crucial. A well-formulated ketogenic diet can support weight loss goals while keeping participants satiated and energized. Furthermore, incorporating high-quality, highly satiating foods like the Good Lovin bars can help individuals keep on track while on a keto diet.
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Summary of Transcript:
The video discusses why some people gain weight on the ketogenic diet and highlights a new metabolic ward study showing that the issue lies in the overall amount of food consumed and energy density. The study found that the keto group consumed less overall food mass than the low-fat group but had higher calories due to the high energy density of fats. The video suggests increasing protein intake to feel more full and reducing energy-dense foods to make the diet more effective. The video also recommends Good Lovin Bar, which is rich in protein and has no sugar or alcohol. The video offers a giveaway of 10 variety packs of Good Lovin Bars and a 20% discount coupon. The video also discusses how keto can suppress hunger through various mechanisms, including reducing NPY and affecting ghrelin levels.
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Summary of Description:
Use code ‘ORGANIC20′ for 20% off Good Lovin’ products at https://www.thegoodlovinbar.com/discount/ORGANIC20. Those who purchase an email proof of purchase to contact@goodlivinfoods.com for a chance to win a 30-minute, 1-on-1 Skype coaching session. This video contains a paid partnership with a brand that supports the channel, and viewers are encouraged to subscribe to the channel, Instagram page, and email newsletter. The video also references scientific studies related to diet and nutrition.
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Source Description
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References
https://pubmed.ncbi.nlm.nih.gov/25402637/
https://academic.oup.com/ajcn/article/87/1/44/4633256
https://www.frontiersin.org/articles/10.3389/fpsyg.2015.00027/full
https://www.nature.com/articles/ejcn201390
https://www.sciencedirect.com/science/article/abs/pii/S0271531709000529?via%3Dihub
https://www.nature.com/articles/s41591-020-01209-1
https://pubmed.ncbi.nlm.nih.gov/9625090/
https://pubmed.ncbi.nlm.nih.gov/9497184/
http://onlinelibrary.wiley.com/doi/10.1111/obr.12340/full
https://academic.oup.com/ajcn/article/95/3/587/4578296
https://www.researchgate.net/publication/227856458_Repeated_consumption_of_a_large_volume_of_liquid_and_semi-solid_foods_increases_ad_libitum_intake_but_does_not_change_expected_satiety
https://journals.lww.com/nsca-jscr/fulltext/2013/08000/Effects_of_a_Short_Term_Carbohydrate_Restricted.27.aspx
