Keto & Metabolism | Long-Term Effects of Ketogenic Dieting on Metabolism (Shocking Keto Results)

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Keto & Metabolism | Long-Term Effects of Ketogenic Dieting on Metabolism (Shocking Keto 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.”

https://www.ncbi.nlm.nih.gov/pubmed/2...

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, it 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 https://www.ncbi.nlm.nih.gov/pubmed/2...
2) Resting metabolic rate of obese patients under very low calorie ketogenic diet. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/arti...
3) Very-low-carbohydrate diets and preservation of muscle mass. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/arti...
4) Effect of beta-hydroxybutyrate on whole-body leucine kinetics and fractional mixed skeletal muscle protein synthesis in humans. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/arti...
5) The effects of ketogenic dieting on skeletal muscle and fat mass. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/arti...
6) Kadowaki M , et al. (n.d.). Acute effect of epinephrine on muscle proteolysis in perfused rat hindquarters. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/8...