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What is a keto diet?

A ketogenic diet is a low-carb, moderate protein, higher-fat diet that can be especially useful for losing excess body fat without hunger and for improving type 2 diabetes.23

It also has many proven benefits for health, and performance.4
Learn about the basics in this video or in our keto guide.

 

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  1. Scientific studies now prove that compared to other diets, low-carb or keto diets are often more effective for weight loss, and for improving certain health markers.

    This has been demonstrated in several meta-analyses of high-quality studies, for example this one:

    The British Journal of Nutrition 2016: Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials [strong evidence] Learn more

    Here are two selected high-quality studies (RCTs) demonstrating this:

    New England Journal of Medicine 2008: Weight loss with a low-carbohydrate, mediterranean, or low-fat diet [moderate evidence]

    Annals of Internal Medicine 2014: Effects of low-carbohydrate and low-fat diets: a randomized trial [moderate evidence]

    More studies (over 50): The science of low carb

  2. Low-carb diets tend to be highly effective when it comes to weight loss:

    The British Journal of Nutrition 2016: Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials [strong evidence]

    A keto diet tends to reduce appetite:

    Obesity Reviews 2014: Do ketogenic diets really suppress appetite? A systematic review and meta-analysis [strong evidence]

    Learn more about keto diets and weight loss

  3. The advantage of a low-carb diet for improving type 2 diabetes is fairly clear:

    Diabetes Research and Clinical Practice 2018: Effect of dietary carbohydrate restriction on glycemic control in adults with diabetes: A systematic review and meta-analysis [strong evidence]

    Learn more about keto and diabetes

  4. Scientific studies now prove that compared to other diets, low-carb or keto diets are often more effective for weight loss, and for improving certain health markers.

    This has been demonstrated in several meta-analyses of high-quality studies, for example this one:

    The British Journal of Nutrition 2016: Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials [strong evidence] Learn more

    Here are two selected high-quality studies (RCTs) demonstrating this:

    New England Journal of Medicine 2008: Weight loss with a low-carbohydrate, mediterranean, or low-fat diet [moderate evidence]

    Annals of Internal Medicine 2014: Effects of low-carbohydrate and low-fat diets: a randomized trial [moderate evidence]

    More studies (over 50): The science of low carb