The Ultimate Weight Loss Diet Breakdown: What Science Says Really Works (full article)Which diets work the best for you? I find low carbs very effective but very restrictive and harder to sustain long term
1. The Ketogenic Diet (Keto)
The Ketogenic diet shifts your primary fuel source from glucose (carbohydrates) to ketones (fat) by strictly limiting carbohydrate intake to under 20–50 grams per day.
How It Works: By keeping carbohydrates below 5% of total daily intake, liver glycogen stores deplete, prompting the liver to convert fatty acids into ketone bodies for energy.
Pros: Ketones and high fat/protein intake suppress ghrelin (the hunger hormone), significantly reducing appetite and initial water weight.
Cons: Hard to maintain socially; potential side effects during adaptation (“keto flu”); risk of elevated LDL cholesterol if saturated fat intake is unmonitored.
Best For: Individuals with severe insulin resistance or those who prefer savory, high-fat foods over carbohydrates.
