How Ketosis Works
When carb intake drops below 20-50 g per day, the liver starts converting fatty acids into ketone bodies. These molecules become the primary fuel for the brain and muscles, replacing glucose.
What the Research Shows
A 2023 meta-analysis published in The American Journal of Clinical Nutrition reviewed 30 randomized controlled trials. The finding: very-low-carb diets led to significantly greater weight loss than low-fat diets over 6 months.
Why It Works
- Appetite suppression, ketones and protein have a strong satiating effect.
- Increased thermogenesis, converting fat to energy burns more calories.
- Blood sugar stability, fewer insulin spikes mean fewer cravings.
- Initial water loss, stored glycogen releases water, accelerating visible weight loss.
The Limitations
At the 12-month mark, the gap with other diets narrows. Adherence is the key factor. That's why tools like Cetona, which generate personalized and varied keto meal plans every week, help you stay on track long-term.
Who Is Keto Best For?
The ketogenic diet is particularly well-suited for people with insulin resistance, metabolic syndrome, or those who simply feel better on a high-fat diet. It's not recommended for pregnant women or individuals with certain kidney or liver conditions.
The Bottom Line
Science confirms that keto is an effective weight-loss tool, especially in the short to medium term. The key to success? A structured plan, variety, and consistency.
For the full picture on this topic, check our complete keto diet guide: the science, macros, food list, 7-day plan and FAQ in one place.