Is Keto Diet Good for Weight Loss?
By
Dr Jorge Metri (PhD)
| Reviewed by
Dr Anny Manrich (PhD)
The contents of this article are fact-based except otherwise stated within the article.
Author bio
Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.
Dr Jorge Metri’s highlights:
- Invited Reviewer of two international scientific Journals
- PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla
- Diploma in Artificial Intelligence at Universidad Anáhuac, México
- Bachelor’s degree in Nutrition at the Universidad Latino
“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.
Professional experience:
Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.
Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.
In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.
Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.
Education:
- 2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México
- 2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México
- 2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.
Main publications of Jorge Metri:
- Metri-Ojeda, J., Solana-Lavalle, G., Rosas-Romero, R., Palou, E., & Baigts-Allende, D. (2023). Rapid screening of mayonnaise quality using computer vision and machine learning. Journal of Food Measurement and Characterization, 1-13.
- Metri-Ojeda, J., Ramírez-Rodrigues, M., Rosas-Ordoñez, L., & Baigts-Allende, D. (2022). Development and Characterization of a Low-Fat Mayonnaise Salad Dressing Based on Arthrospira platensis Protein Concentrate and Sodium Alginate. Applied Sciences, 12(15), 7456.
- Ojeda, J. M., Rodrigues, M. R., & Allende, D. B. (2022). Study of the perception and the acceptability of mayonnaise ingredients among Mexican consumers and its global preference. Revista Española de Nutrición Humana y Dietética, 26.
- Metri-Ojeda, J., Nikiforidis, C., Sandoval-Peraza, M., Chel-Guerrero, L., & Baigts, D. (2019). Processing of Amaranthus hypochondriacus biomass for functional protein concentrates development. Journal of Food Research, 8(5), 70-81.
Conference papers:
- Allende, D. B., Alva, A. P., Haro, M. S., Martínez, A. S., & Ojeda, J. M. (2020). Bio-plastic polymers from renewable sources. INNOTEC, (19 ene-jun), 97-108
- Metri-Ojeda, J. C., Pérez-Alva, A., Recio-Cazares, S. L., & Baigts-Allende, D. K. (2020). Physicochemical and sensorial characterization of vegan mayonnaise using chia seed oil and mucilage (Salvia hipanica L.). Investigación y Desarrollo en Ciencia y Tecnología de Alimentos, 5, 485-489.
You can view some of Dr Metri’s work below and links to his professional profiles:
LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/
Research Gate: https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2
Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es
ORCID: https://orcid.org/0000-0002-7333-3688
Reviewer bio
Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
- PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
- Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.
Professional Experience:
Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,
Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.
Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.
Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.
Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.
In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.
Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.
Education:
- 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
- 1999 One year scholarship at the Technical University of Munich
- 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2010 One year scholarship at the Technical University of Munich
The main publications of Dr. Anny Manrich are:
Articles
Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.
Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.
Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.
Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.
Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.
Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..
Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.
Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.
Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..
Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.
Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.
Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..
Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.
Book Chapter
Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.
Conference Papers
Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.
Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.
Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.
Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.
You can view some of Dr Anny’s work below and links to her professional profile.
Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2
Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100
Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ
Linkedin: https://br.linkedin.com/in/anny-manrich-20693129
In this article, we will answer the query “Is Keto Diet Good for Weight Loss?”. You will also find information regarding what a keto diet is and why it promotes weight loss; the foods included and excluded in this type of diet; health benefits and risks associated with a keto plan; and finally, a brief comparison with the other common diets.
Is Keto Diet Good for Weight Loss?
Yes, Keto Diet is good for weight loss according to different scientific information (1,2,3); however, it is not a conventional diet. It is used as a treatment, mainly for obesity and Diabetes. It should be done under professional indication and supervision, and it is not recommended to follow in the long term (4).
Is keto diet more efficient than other types of diet for weight loss?
Comparing Keto Diet with Mediterranean Diet (another popular diet with multiple benefits), a recent study (12) demonstrated that both diets are equally effective in terms of weight loss, but Keto Diet could help to reduce weight faster.
In some specific cases, such as diabetes, a Keto Diet seems to be more efficient for glucose and insulin regulation (13). Finally, the Mediterranean Diet is more effective if you are looking to improve your hepatic health (14).
Another popular diet is the low fat diet, which helps to reduce your total fat daily intake. If you compare this diet with Keto diet, the outcome is kind of controversial, but it happens to be more effective a Keto Diet than a low fat diet, especially in men (15).
Whatever your purpose for considering a keto diet, you should always consult with a specialist.
What is a Keto Diet?
Keto Diet is a popular nutritional approach that dramatically reduces your carbohydrate intake. This diet allows less than 50 g of carbohydrates a day (5); this is the equivalent of approximately 3 slices of bread! (6).
On the other side, fats are the protagonists of this diet, followed by the proteins. According to different studies, it is popular as a treatment for obesity and diabetes. In the first case because it forces your metabolism to use fats as an energy source. In the second one, because it could help to regulate your glucose in blood (1-4).
What foods are included and excluded in a Keto Diet?
The foods allowed (included) in a Keto Diet are those rich in fats and proteins, with a minimum contribution of carbohydrates (7). For instance:
- Beef
- Pork
- Poultry
- Fishes
- Matured cheeses
- Eggs
- Nuts and seeds
- Oils
- Butter
- Avocado
- Coconut oil
- Vegetables
- Low glycemic index fruits like strawberries, blueberries, and raspberries
- Coffee
- Tea
On the opposite way, all foods with a high content of carbohydrates are not allowed in a Keto Diet (7), for instance:
- Bread
- Rice
- Potatoes
- Corn
- Cereals (breakfast cereal, oats, among others)
- Milk
- Alcohol
- High glycemic index fruits like banana, mango, grapes, pineapple, cherry, kiwi, papaya, among others (8)
How Does the Keto Diet Work for Weight Loss?
The Keto Diet helps reduce weight loss through a depletion of your energy storage; normally, your body stores energy in the form of glycogen (a large molecule composed of glucose) synthesized with the carbohydrates you eat in foods (5).
When you stop eating carbohydrates, your body, eventually, runs out of glycogen and starts to use fats for giving energy to every cell in your organism. This is called ketosis, because when your body uses fats as energy, it produces molecules called ketonic bodies (acetone, acetoacetate, and β-hydroxybutyrate) (5).
What are the potential health benefits of doing a Keto Diet?
Some potential health benefits of doing a Keto Diet includes the following (3):
- Weight loss and weight management
- Reduce your levels of insulin and glucose in blood, so it could help you to regulate your health if you have diabetes
- It helps to regulate your lipids in blood, such as cholesterol, lipoproteins, and triacylglycerides; this could help to prevent cardiovascular diseases.
What are the potential health risks of doing a Keto Diet?
The most concerning health risks of doing a Keto Diet is a nutritional deficiency, because it is a very restrictive diet, you could be depriving your body of essential micronutrients like vitamin D and A, selenium, magnesium, or zinc (9).
Remember that those micronutrients are very important for growth and also for strengthening your immune system (10).
In addition, there is not too much evidence on its safety in the long term; almost all studies are in the range of 6 to 24 months. If you are considering doing a Keto Diet, it is mandatory to look for a professional opinion, especially if you are a child or adolescent (11).
Conclusion
In this article, we answered the query “Is Keto Diet Good for Weight Loss?”. You also found information regarding what a keto diet is and why it promotes weight loss; the foods included and excluded in this type of diet; health benefits and risks associated with a keto plan; and finally, a brief comparison with other common diets.
References
- O’Neill B, Raggi P. The ketogenic diet: Pros and cons. Atherosclerosis, 2020;292:119–26.
- Mohorko N, Černelič-Bizjak M, Poklar-Vatovec T, Grom G, Kenig S, Petelin A, et al. Weight loss, improved physical performance, cognitive function, eating behavior, and metabolic profile in a 12-week ketogenic diet in obese adults. Nutr Res, 2019;62:64–77.
- Dowis K, Banga S. The potential health benefits of the ketogenic diet: A narrative review. Nutrients, 2021;13(5):1654.
- Oliveira NC de, Sousa GK de, Ribas Filho D. Therapeutic Indications of the Ketogenic Diet: A Integrative Review. MedNEXT, 2021 15;2(3):63–68.
- Basolo A, Magno S, Santini F, Ceccarini G. Ketogenic diet and weight loss: Is there an effect on energy expenditure? Nutrients, 2022;14(9):1814.
- FoodData central [Internet]. Usda.gov. [cited 25 Apr. 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/nutrients
- Antonio Paoli A, Mancin L, Caprio M, Monti E, Narici MV, Cenci L, et al. Effects of 30 days of ketogenic diet on body composition, muscle strength, muscle area, metabolism, and performance in semi-professional soccer players. J Int Soc Sports Nutr, 2021;18(1):62.
- Jenkins DJA, Srichaikul K, Kendall CWC, Sievenpiper JL, Abdulnour S, Mirrahimi A, et al. The relation of low glycaemic index fruit consumption to glycaemic control and risk factors for coronary heart disease in type 2 diabetes. Diabetologia, 2011;54(2):271–9.
- Ruiz Herrero J, Cañedo Villarroya E, García Peñas JJ, García Alcolea B, Gómez Fernández B, Puerta Macfarland LA, et al. Safety and effectiveness of the prolonged treatment of children with a ketogenic diet. Nutrients, 2020;12(2):306.
- Alpert PT. The role of vitamins and minerals on the immune system. Home Health Care Manag Pract, 2017;29(3):199–202.
- Goswami JN, Sharma S. Current perspectives on the role of the ketogenic diet in epilepsy management. Neuropsychiatr Dis Treat, 2019;15:3273–85.
- Di Rosa C, Lattanzi G, Spiezia C, Imperia E, Piccirilli S, Beato I, et al. Mediterranean diet versus Very Low-Calorie Ketogenic diet: Effects of reaching 5% body weight loss on body composition in subjects with overweight and with obesity-A cohort study. Int J Environ Res Public Health, 2022;19(20):13040.
- Gepner Y, Shelef I, Komy O, Cohen N, Schwarzfuchs D, Bril N, et al. The beneficial effects of Mediterranean diet over low-fat diet may be mediated by decreasing hepatic fat content. J Hepatol, 2019;71(2):379–88.
- Landry M, Aronica L, Gardner C, Kim S, Robinson J, Chang A, et al. Effect of a ketogenic diet vs mediterranean diet on hba1c: The keto-med randomized crossover trial. Obesity, 2021;86–86.
- Aronica L, Rigdon J, Offringa LC, Stefanick ML, Gardner CD. Examining differences between overweight women and men in 12-month weight loss study comparing healthy low-carbohydrate vs. low-fat diets. Int J Obes, 2021;45(1):225–34.
