“Keto Is a Tool, Not a Magic Fix”, Says the Expert
“The keto diet has become increasingly popular, especially among people looking to lose a large amount of weight, around 30 to 40 kilograms. It often delivers fast results, with many noticing a quick drop in weight within the first few weeks. This early weight loss is usually due to a combination of water loss and fat burning, which can feel like a major breakthrough for those who’ve struggled with other diets.”, advised Ashita Gupta, Certified Nutritionist, and Lead Dietician at Lucknow Cancer Institute, Lucknow.
She added, “But it is important to know that Keto is a tool, not a magic fix. To get lasting results, one should consistently practise this diet.”
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Is Keto Sustainable for Obese People?
While the Keto diet has its restrictions and strict adherence, the results, if followed religiously, are astounding. According to a 2024 National Institute of Health (NIH) study conducted over 83 obese patients for 24 weeks showcased a significant reduction in body weight and overall body mass index (BMI), along with improved lipid profiles and blood glucose levels. While another study showed improvements in 66 obese subjects over 56 weeks. It found notable decreases in total levels of cholesterol, LDL cholesterol, triglycerides, and blood glucose, while HDL cholesterol levels increased.
“The Keto diet can help obese individuals lose weight, improve blood sugar, and feel better — but only if it fits their lifestyle, body, and mindset. It’s not a long-term solution for everyone, and it’s not the only way to lose weight.”, said health expert Ashita.
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Why Keto Can Work?
Less Hunger, Fewer Cravings: By eating more fats and cutting out sugar and carbs, many find their appetite naturally goes down. That means fewer cravings, less snacking, and fewer calories overall without needing to count every bite.
Blood Sugar and Insulin Improvements: For people with insulin resistance or type 2 diabetes (which often go hand-in-hand with obesity), Keto can help stabilize blood sugar and even reduce the need for medication.
Better Blood Markers: Keto often improves triglycerides and boosts HDL (“good” cholesterol), both important for heart and metabolic health.
Where Keto Often Fails?
Like all diets, Keto also becomes monotonous to stick with as it requires consuming carbohydrates to a minimum. A few of the reasons, according to dietitian Ashita, include:
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Hard to Follow a Routine: The tenacity to give up bread, pasta, fruit, and most carbs forever is next to impossible. Moreover, the modern life schedule, social events, and stress often make people quit keto after a few weeks or months.
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Weight Regain: Quitting Keto can oftentimes result in eating without mindfulness. This can lead to people loading carbs, leading to overconsumption derived from cravings. This never-ending loop of not eating and then suddenly eating leads to weight regain, even faster.
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Low Motivation: Once the weight gain kicks in and cravings go into overdrive, people start seeing the lost weight coming back, leading to low motivation to stay on track.
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Digestive and Energy Issues: “Keto Flu”, loosely referred to low fiber diet, which causes constipation, fatigue, and oftentimes, brain fog, making it hard to stick to keto in the long run.
Keto Doesn’t Work for Everyone: Expert Suggests
“Some people don’t lose much weight on Keto, even if they follow it strictly. Women with hormonal issues (like PCOS) or people with thyroid imbalances may need a more customized approach”, says Ashita, cautioning about the people looking to adopt the Keto lifestyle.
Moreover, people with low blood sugar problems are on the fence about the effectiveness of Keto in the long run. Despite its quick weight shedding impact, the drawback of missing out on essential nutrients and mineral deficiency makes it a mo-go for many.
Is Keto Good for Obese Individuals with Type-2 Diabetes?
Keto can be a boon for obese individuals with type-2 diabetes looking to shed weight, as this diet involves reducing carbs to a minimum, which turns into glucose. “For people fighting insulin resistance and type-2 diabetes (which often go hand-in-hand), Keto can help stabilize glucose levels and even reduce the need for medication”, said Ashita.
Also, this leads to less hunger and fewer cravings. How, you may ask? By eating more fats and less sugar and carbs, many people find that their appetite naturally goes down. This loop allows people to stop snacking between meals and manage their calorie intake as well.
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Conclusion: Is Keto a Sustainable Solution for Obesity?
As far as the ketogenic diet is concerned, it does offer a few remarkable benefits. The rapid weight loss, reduced cravings, healing type-2 diabetes, and favorable changes in lipid profile are some attractions. On the other hand, the potential risks are also not undeniable. Fallacies like nutrient deficiencies, unrealistic eating needs, and gut health are major concerns. However, with consistent effort, careful planning, and regular monitoring with guidance from a healthcare professional, a long, sustainable diet.