Long Term Effects of Keto on the Metabolism: Shocking Results

Long Term Effects of Keto on the Metabolism: Shocking Results

Long Term Effects of Keto on the Metabolism: Shocking Results

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so you’re starting a ketogenic diet or maybe you’ve been on a ketogenic diet and you’re just hearing constantly that any weight that you lose on the keto diet he’s gonna come right back you probably have people telling you naysayers telling you all the time that whenever you lose weight in any kind of fast way it comes right back well let’s give them some credit honestly that used to be the case whenever you would lose weight in a really fast way you’d have to be cautious it’d be pretty easy to regain it but with the ketogenic diet there’s some recent studies and there’s some pretty awesome research that shows that you don’t gain weight back quite as fast and you have some pretty awesome changes that happen with your metabolism that work in your favor so let’s break down all the signs and break down what’s happening between water weight long-term fat loss and your resting metabolic rates that you can comfortably enjoy the ketogenic diet without thinking that you’re gonna gain all your fat back you’re watching the Internet’s leading nutrition and performance Channel we’ve got new videos coming out every single Tuesday Friday and Sunday at 7 a.m. Pacific time and a bunch of other videos coming out throughout the course of the week including live broadcasts so make sure you hit that little bell button so even turn on notifications and make sure you subscribe also check out highly calm so you can check out the premium performance apparel that I’m always wearing in my videos all right first things first let’s talk about the water weight side of things for a second because I think that’s the first thing that people will tell you you start a keto diet you’ll lose a bunch of fat and people come up to you and they say it’s just water weights the keto diet it’s a crash diet it’s a fad diet you just losing water weight well here’s what happens they are correct to a very small degree the first few pounds that you lose on a ketogenic diet yes those are water pounds but that’s okay you see what’s happening is you hold glycogen in your muscles cholai kijun is the stored form of carbohydrates so all the years that you’ve been eating carbohydrates it’s been going into your muscles and stored in the form of glycogen and then what happens is the moment you stop eating carbohydrates your body starts burning through that glycogen well guess what that glycogen holds water one gram of glycogen one gram of stored carbohydrate holds approximately 3 to 4 grams of water which means the moment you start losing those carbohydrates you lose the water that goes along with it but that stops as soon as those carbohydrates are out of the system so when you first start a keto diet a lot of times you will lose four to five pounds really quick yes that first four to five pounds is water weight but after that I assure you it’s fat that you’re losing you see if you were to regain that water weight it would regain really quick and it would only regain in the amount that you already lost so for example if you lost four pounds of water weight when you first started the keto diet if you started eating carbs again you’re not gonna balloon up 20 pounds you’re only gonna blow up the next four pounds that you already lost it’s really no big deal it’s all water and it’s all controllable so let’s talk about what’s actually happening when it comes down to the long-term fat loss because that’s what we’re really interested in is the fat that you’re losing even when you lose it swiftly truly gone for good well let’s take a look at one major meta-analysis to start things off because this study was published in the British Journal of nutrition as a meta-analysis that took a look at 13 studies comparing the results of the very low-carb ketogenic diet versus a low-fat diet now what they wanted to look at in this study was quite simple they wanted to do a meta-analysis to see which diet actually elicited more of a fat loss response well eight of the 13 studies ended up showing no difference between the two okay they both lost weight but five of the studies showed significant differences with the ketogenic diet in our favor showing that of those 13 studies five of those studies ended up having crazy good results with the ketogenic diet as it comes down to fat loss and this was long-term as well okay so we know right out the gate that compared to other diets the ketogenic diet tends to be a little bit better in terms of fat loss but that doesn’t necessarily answer the question of will I gain that weight back well in order to answer this question we have to look at something known as the resting metabolic rate now you might know what the resting metabolic rate is but to give you a brief synopsis of it all that it is is your basal metabolic rate some people are born with a little bit of a faster metabolism than others some people work really hard to get their metabolism up maybe they have more muscle maybe they’re very very active but the resting metabolic rate is simply your body’s energy balance so your ability to burn energy at rest how much energy do you burn just being you well it amounts for 75% of the overall calories that you burn in a day so yeah it makes a huge huge difference so some of that has a higher resting metabolic rate is gonna burn fat a little bit easier it’s gonna be easier for them to be in that right kind of energy balance that they need to burn fat someone that has a slow resting metabolic rate is going to have a harder time losing weight because it’s easier for them to be in that positive energy balance where they end up gaining weight easier so what we have to look at with diets in general is that when you crash diet or you lose a lot of weight very fast your resting metabolic rate drops so let me give you an example let’s say you’re 250 pounds let’s say you’re moderately overweight and you start a diet and you drop your weight down to 200 pounds very very fast so you lose 50 pounds well what’s gonna happen is your metabolism is going to drop along with that just to accommodate it’s just an adaptation what happens is your body is somewhat used to being at 250 pounds but you have the metabolism of a 200-pound person so when you start eating your energy difference is quite big your energy imbalance is way out of whack making it very easier for you to rebound but again this is only happening because your resting metabolic rate is decreasing what if I told you that the ketogenic diet actually doesn’t affect your resting metabolic rate yeah literally like you can lose weight lose fat but not slow down your metabolism see let’s take a look at a very recent study that was published just in February of 2018 this study was published in the journal nutrition of metabolism and took a look at 20 obese patients and these 20 obese patients they had them go on a very low carb ketogenic diet with a very low calorie diet as well so they had them eat between six and eight hundred calories per day that’s definitely by definition quite a crash diet losing weight fast but again they had them do this in the absence of carbohydrates on a ketogenic protocol so they had them lose 45 pounds over four months that’s a lot of weight to lose in a very short amount of time by most standards most people would tell you that’s a crash diet okay and for all intents and purposes it kind of is so 45 pounds in four months well guess what at the end of those four months they found that all 20 subjects had no change in their resting metabolic rate or very very little to some degree so what this showed was that they could lose weight rapidly and keep it off so they could lose 45 pounds but their metabolism would stay elevated as if they still weighed the same as they did with those 45 pounds still on them that is huge that actually improves the energy balance that you need to lose even more weight but why the heck does this occur well it has to do with the muscle preservation that the ketogenic diet provides the person you see ketones exert a restraining force upon protein breakdown so what that means is that since the body has the ability to use ketones or fats for fuel it doesn’t have to go and find protein normally whenever you reduce your calories your body’s gonna start finding protein from your muscle tissue and break it down for energy it’s just par for the course but with the keto diet you’re giving yourself ketones and fat so your body doesn’t have to do that this preserves your muscle this is very very powerful and there’s a study that was published in the journal Clinical Investigation that found that beta hydroxy butyrate which is the main ketone body actually decreased leucine oxidation by up to 41% what does that mean well leucine is the main amino acid that would get oxidized if you are breaking down muscle so when you decrease leucine oxidation by 41% or up to 41% you are almost decreasing the protein breakdown by half that’s remarkable so that shows right than in there why you preserve muscle now you may be thinking I’m not a heavily muscled person I’m just you know going through life I’m just a regular person it doesn’t matter your muscle mass what muscle mass you do have whether you work out or not is a huge contributing factor to your overall weight loss so you want to keep that muscle on regardless so use this video as ammo use it as proof to show your friends and family that the ketogenic diet is not just some crash diet some fad diet thing it’s here to stay and it has profound effects on your weight loss but also profound effects on keeping that weight off and preserving your metabolism so that you can continue be the person that you are without ever having to change a thing other than the carbohydrates that are coming into your body so as always make sure you’re keeping it locked in here in my videos remember Tuesday Friday and Sunday 7 a.m. Pacific time leave your comments down below and I’ll check them out for ideas for future videos see you soon

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Long Term Effects of Keto on the Metabolism: Shocking Results

Keto Long Term Fat Loss

Just for proof of concept, a meta-analysis published in the British Journal of Nutrition looked at the effects of keto vs low fat on long term weight loss

13 studies were analyzed, with 5 showing significant results in favor of keto, with researchers concluding that “Individuals assigned to a VLCKD achieve a greater weight loss than those assigned to a LFD in the long term; hence, a VLCKD may be an alternative tool against obesity.”

Resting Metabolic Rate

The biggest challenge in obesity treatment is to avoid weight regain after reduction – in fact, after one or few years the most obese patients recover or even increase their weight

Since obesity reduction is accompanied by a slowing of energy expenditure in sedentary individuals, mostly RMR, this has been blamed for the weight regain after diet-based treatments

RMR is recognized as the major component of total energy expenditure, being responsible for about 75% of daily total energy expenditure

Therefore any RMR reduction after treatment, translates in a large impact on energy balance, making subjects more prone to weight regain over time

This is called metabolic adaptation or adaptive thermogenesis, indicating that RMR is reduced after weight loss, and furthermore that this reduction is usually larger than expected or out of proportion with the decrease in fat or fat free mass

Therefore, preservation of initial RMR after weight loss is believed to play a critical role in facilitating further weight loss and preventing weight regain in the long-term

Diets & RMR

So since RMR (sometimes referred to as the basal metabolic rate) measures the number of calories a body burns while resting, it is a key indicator in future weight regain

A number of different factors, including genetics and even weather, can affect a person’s RMR

However, a significant cause of RMR variation is dieting, especially crash dieting because your resting metabolic rate is not only the calories you burn at rest, but is also the lowest amount of energy you need to stay alive

When you severely restrict your diet, your body goes into survival mode – without proper fuel, your body will break down your muscle tissue to keep going

Your RMR will decrease so that you need less energy to keep going – with decreased muscle and a decreased RMR, weight regain is typical, especially when people go off crash diets

Study – Long term results on keto

A study published (Feb, 2018) in the journal Nutrition & Metabolism looked to see keto’s effect on permanent weight loss via its effects on RMR

Researchers chose a set of 20 obese patients who followed a low-calorie keto diet in order to induce weight loss (was pretty low calorie; 600-800 kcal) – the subjects lost around 45 lbs each over the course of 4 months

But what they found was that despite the patients’ large weight loss, that weight loss didn’t affect the patients’ RMRs in any significant way – there was no significant differences in their basal RMR and no metabolic adaptations occurred

Researchers concluded that the absent reduction in RMR was not due to increased sympathetic tone, as thyroid hormones, catecholamines, and leptin were reduced at any visit from baseline

The researchers concluded that because the study participants didn’t lose a lot of muscle mass, their RMRs stayed steady and so did the weight loss

The rapid and sustained weight and FM loss induced by VLCK-diet in obese subjects did not induce the expected reduction in RMR, and was concluded that this outcome was likely due to the preservation of lean mass that keto offers (2)

References

1) Bueno NB , et al. (n.d.). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. – PubMed – NCBI. Retrieved from
2) Resting metabolic rate of obese patients under very low calorie ketogenic diet. (n.d.). Retrieved from
3) Very-low-carbohydrate diets and preservation of muscle mass. (n.d.). Retrieved from
4) Effect of beta-hydroxybutyrate on whole-body leucine kinetics and fractional mixed skeletal muscle protein synthesis in humans. (n.d.). Retrieved from
5) The effects of ketogenic dieting on skeletal muscle and fat mass. (n.d.). Retrieved from
6) Kadowaki M , et al. (n.d.). Acute effect of epinephrine on muscle proteolysis in perfused rat hindquarters. – PubMed – NCBI. Retrieved from 9

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