If you have been wondering the best way to burn more fat and get lean, you are also probably wondering about the keto diet which is all the rage. So does the Keto Diet burn more fat? According to a recent study, the proof is there that a low-carb, high fat diet can change your body.
Many people who follow the ketogenic diet (a.k.a. keto) are obsessed with its ability to help you lose weight quickly—and keep it off. Now, new research has found that the low-carb diet may have one especially huge perk going for it: It might burn 10 times more fat than other diets.
That’s the major finding from research published in the journal Diabetes & Metabolic Syndrome: Clinical Research & Reviews. For the study, scientists took 30 adults who had been diagnosed with metabolic syndrome, a group of health conditions that increase the risk of developing heart disease, stroke, and diabetes. They then randomly put them in three groups: One group ate a ketogenic diet but didn’t exercise, another ate a standard American diet and didn’t exercise, and a third that ate a standard American diet and exercised for 30 minutes a day for up to five days a week.
Here’s what they found: In 10 weeks, the group that was on the ketogenic diet had “significant” changes in their weight, body fat percentage, BMI, hemoglobin A1c (a test that measures a person’s blood sugar), and ketones (the result of your body burning fat for energy). Their resting metabolic rate, which is the rate that your body body burns energy when you’re not doing anything, was more than 10 times that of people who ate a standard diet. “All variables for the ketogenic group out-performed those of the exercise and non-exercise groups,” the researchers wrote in the study.
Why Does the Keto Diet Burn More Fat?
In case you’re not familiar with it, the keto diet is a high-fat, low-carb diet that encourages followers to get a moderate amount of protein. Carbs are generally replaced with fats, and it’s thought that this shifts your body into a metabolic state known as ketosis.
The keto diet generally shuns sugar, processed foods, low-fat foods, grains and gluten, high-carb fruit, and vegetable oils. Instead, followers are encouraged to eat plenty of non-starchy vegetables, lean meats and fish, full-fat dairy, and nuts and seeds.
It’s worth pointing out that this study is small and it focused on people with a health condition—not otherwise healthy people. Still, the findings are definitely worth thinking about if you’ve been mulling over going keto. There are definitely health benefits to Keto Diets.
What is the Keto Burn Protocol?
The Keto Burn Protocol is a version of the ketogenic diet, and it's one that has a great story behind it. It's the brainchild of a personal trainer and fitness expert named John Sims.
On his website, John tells the story of the day that changed his life. He and his wife were in a car accident. They were both suffering from obesity. John managed to pull himself from the car, but his wife couldn't get out. She was too big.
They were lucky. A passing off-duty policeman pulled her out. Their marriage was in trouble and eventually they separated, and that was when John discovered that eating high-fat foods was the secret to losing weight.
The Keto Burn Protocol is different from other ketogenic diet plans because it provides a full month of recipes for breakfast, lunch, and dinner. It focuses on three special fat-burning foods:
- Coconut oil
By adding these three foods to your diet, and following the plan laid out in the Keto Burn Protocol, Chris claims that you can lose stubborn belly fat. This is a diet that's meant for people who are over 40, those who have started to gain belly fat as their metabolism has slowed.
Does Science Support the Keto Burn Protocol?
As you might expect of a weight loss product, the Keto Burn Protocol makes some dramatic claims about what it can do for the people who follow it. These include:
- Fat burning and weight loss, including decreased belly fat
- Decreased blood glucose and better insulin tolerance
- Lower LDL and higher HDL cholesterol
- Increased energy
- Improved memory and brain function
It's important to examine these claims to see if there's evidence to support them. The good news is that we found plenty of evidence.
For example, a 2013 review of studies of the ketogenic diet for weight loss found that the evidence overwhelmingly supported the idea that eating a very low-carbohydrate ketogenic diet resulted in more weight loss than following a low-fat diet. That supports the claim that a ketogenic diet such as the Keto Burn Protocol may be able to help you lose weight.
A 2012 study looked at the effectiveness of a ketogenic diet on patients with type 2 diabetes, a disease typified by high blood sugar and insulin resistance. It found that a low-carb ketogenic diet did a better job of reducing hyperglycemia and improving insulin resistance than a non-ketogenic diet. The researchers found that obese patients with diabetes were sometimes able to reduce their need for medication by following the diet.
The next claim is that the Keto Burn Protocol can help reduce cholesterol levels. A 2006 study found that people who followed a low-carbohydrate ketogenic diet had lower overall cholesterol levels, lower LDL cholesterol, and lower triglycerides than those who followed a different diet. The ketogenic diet also resulted in a net increase of HDL cholesterol – that's the good kind.
Finally, let's look at the last two claims. The first is that the Keto Burn Protocol increases energy, and the second that it improves memory and brain function. We're grouping these together because the studies that look at energy and ketogenic diet focus on metabolism, an issue that's directly related to the neuroprotective properties of the ketogenic diet, too.
The ketogenic diet was originally developed as a treatment for epilepsy, so its clear that it has an effect on the brain. Subsequent studies have revealed that the ketogenic diet might be an effective treatment for dementia, Alzheimer's disease, and other neurological disorders. More studies are needed, but there is evidence that the ketogenic diet can protect your brain.
On the Keto Burn Protocol page, John Sims talk about how he felt when he switched to a ketogenic diet – that his brain felt clearer and he had more physical energy. Those things are difficult to study because they are subjective. We can't predict how you will feel if you try the Keto Burn Protocol.