Do you develop eating schedule to gain weight. You’re also eliminating many foods with keto meaning your options are going to be more limited. So it could be the case that people simply consume fewer calories without realizing it just because some of the more appetizing aisles of the grocery store are just off limits. So I think rather than a unique metabolic advantage that seems much more likely that Quito just gets people eating fewer calories through a reduced appetite. And through food elimination the former of which I think can be achieved through other less aggressive means. The latter of which just isn’t necessary since you can impose a caloric deficit without eliminating whole food groups. But so far all we’ve really done is address hypotheses surrounding Quito.
So now let’s have a look at what the actual experimental literature has to say a 2014 meta-analysis published in the Journal of the American Medical Association looking at 48 studies and the efficacy of different popular fad diets like Atkins Weight Watchers. And so on found that pretty much all diets result in significant weight loss which led the authors to conclude that most calorie reducing diets result in clinically important. And that any differences were small and likely to be unimportant. For example even though the Atkins diet did result in slightly more weight loss than the zone diet because different diets are variably tolerated by different individuals. The ideal diet is the one that is best adhered to so that they can stay on the diet as long as possible. Another meta-analysis compared low-carb diets to calorie matched conventional weight loss diets in overweight adults.
They found that trials show weight loss in the short term irrespective of whether the diet is low carb or balanced in terms of macro nutrient composition granted. Low-carb is not the same thing as keto so for that we’re going to have to turn to the results of a 2013 meta-analysis from dueño and colleagues. which only included studies that restricted carbs to less than 50 grams per day. Here things get a little bit more interesting looking at the graph. We can see that clearly there was definitely a statistically significant effect in favor of keto for weight loss across these thirteen studies although. It’s only about one kilogram difference and loss on average and even the authors acknowledge that in the long term. when compared with conventional diets the differences appear to be of little clinical significance although statistically significant.
Other researchers have pointed out the fact that protein intake tends not to be controlled in these studies where the keto group usually just ends up eating more protein in replacement of the carbohydrate at the diet missing and this is likely to result. I think an increased weight loss since first of all protein is more thermogenic than carbohydrates or fats meaning it requires more energy to be metabolized and secondly protein is more satiating than the other macronutrients meaning subjects will be more likely to eat fewer calories simply. Because they feel more satiated from the increased protein and in support of this idea for 2012 study from sona natal split 132 subjects into 4 calorie matched groups they had two normal protein groups. One with normal carbs and the other with low carbs and two high protein groups again one normal curve group and one low carb group after one year of dieting they found that there were no differences between normal carb and low carb groups. If protein was matched and they also found that a high protein diet outperformed the normal protein diet in both cases regardless of carb intake.
so to me this indicates that protein is more likely to be a central factor in regards to the success of a weight-loss diet rather than carb intake and this isn’t even to mention its positive effect on preventing muscle loss. I think it’s also worth mentioning that many people will see initial success with keto losing a lot of weight quite quickly due to glycogen depletion and water loss but after those first few weeks. I think the weight differences between keto and a more conventional balanced diet start to go away and it becomes a question of diet sustainability.