Do you try to find out best diet for muscle gain and fat loss. We’re going to take a look at some popular fitness or nutrition idea. I have a look at where that idea got started and then figure out whether it’s true or false based on the most recent scientific literature. So this week we’re going to be looking at the idea that Ketogenic diets are better than conventional diets for fat loss and We’ll also touch on a few other things like just general health and performance. So first where did the keto diet come from so in the early 1900’s medical use of the ketogenic diet emerged as a strategy to treat epilepsy. In 1921 dr. Russell Wilder coined the term ketogenic diet named for the presence of ketone bodies that increase in the blood when carbohydrates coming from the diet are too low to serve as the body’s main fuel source. It was found and continues to be a very effective treatment for epileptic seizures.
However it wasn’t until the 1970s with the release of the Atkins diet that very low carb diets gained mainstream popularity and while most of Dr. Atkins ideas were rejected by the sound medical science. There has been a resurgence and the popularity of the ketogenic diet in the last few years especially within Fitness circles so quickly. A Ketogenic diet is basically a very low carb very high fat diet and in practice calories from carbs are often brought all the way down to 5% of total caloric intake with about 20% of calories coming from protein. About 75% from fat now generally carbs are restricted to no more than 50 grams per day and most of those carbs tend to come from more fibrous sources like vegetables are just trace sources and foods. They’re already eating so why do people think that this is a good idea for fat loss I’ve seen two main reasons given among its strongest proponents.
The first of which is the insulin hypothesis and the idea goes that sense one of insulins main actions is lipid Genesis. Or fat formation keeping insulin levels low by restricting carbohydrate in a diet should result in less fat storage and more fat mobilization. It appears to be theoretically sound there are a number of problems with the insulin hypothesis first it has been experimentally falsified in the sign typical itter for being too simplistic and in specific. I think it’s important to remember that carbs are not the only nutrient that spike insulin protein itself is also very insulin a Janet and insulin is not required for fat storage to take place. so even if you’re on a zero carb diet if you’re in a caloric surplus fat can still be stored because of a hormone called isolation stimulating hormone or ASP.
So it’s quite clear that a prolonged energy surplus is the main factor driving fat gain and not a single hormone such as insulin and the second main claim from Keita proponents is that the keto diet offers some sort of metabolic advantage over more conventional diets. The basic theory here is that it’s more energetically costly for the body to convert proteins to glucose so in that absence of dietary carbs. it causes the body to sort of waste energy or waste calories converting protein to glucose. As a result it was more fat and again while it sounds like a pretty reasonable hypothesis according to one 2013 review there is no direct experimental evidence to support a metabolic advantage. A recent study reported that there were no changes in resting energy expenditure after a very low carb ketogenic diet as a whole the scientific community has pushed back against this idea quite harshly .
No evidence really ever turning up in support of it and to me looking at this body of literature as a whole rather than offering some unique metabolic advantage that seems much more likely that the keto diet is just quite good at suppressing appetite. That’s an effect that’s been noted repeatedly in the scientific literature but I’d also note that restricting carbohydrate isn’t the only way to reduce appetite and control hunger for example a lot of people will notice improvements in terms of hunger control when using intermittent fasting and that’s regardless of carb intake. Even simple strategies like just increasing your water intake or increasing your fiber intake can definitely help increase fullness and satiety again regardless of the overall carb intake in your diet.