Keto Diet Results for Weight Loss

Keto Diet Results for Weight Loss

“Keto Diet Results for Weight Loss” The carbohydrate-insulin
model of obesity, the underlying theory that ketogenic diets have some sort of metabolic advantage, has been experimentally falsified. The keto diet’s proponents’ own
studies showed the exact opposite: ketogenic diets actually put
you at a metabolic disadvantage and slow the loss of body fat. How much does fat loss slow
down on a low-carb diet? If you cut about 800 calories a
day of carbohydrates from your diet you lose 53 grams of body fat a day, but if you cut the same
number of fat calories, you lose 89 grams a day. Same number of calories,
but nine pats of butter worth of extra fat melting off your body every day on a low-fat diet,
compared to the low-carb diet. Same number of calories, but
about 80 percent more fat loss when you cut down on
fat instead of carbs. Here’s the graph. Cut 800 calories from
your diet by cutting carbs and you do lose body fat, but cut out the same number
of calories by cutting fat, and you lose even more body fat—
80 percent more body fat lost. The title of the
study speaks for itself: “Calorie for Calorie,
Dietary Fat Restriction Results in More Body Fat Loss
than Carbohydrate Restriction in People with Obesity.” But just looking at the
bathroom scale, though, would mislead you into
thinking the opposite. After six days on the low-carb diet,
study subjects lost four pounds. On the low-fat diet they
lost less than three. So, step on the scale
and it looks like the low-carb diet
wins hands down. So, you can see why low-carb
diets are so popular. But what was happening inside
their bodies tells the real story. The low-carb group was
losing mostly lean mass— water and protein. This loss of water weight helps
explain why low-carb diets have been such “cash cows” for
publishers over the last 150 years. That’s their secret. As one weight loss expert noted, “Rapid water loss is the
$33-billion diet gimmick.” When you eat carbohydrates,
your body bulks your muscles up with glycogen for quick energy. Eat a high carbohydrate
diet for three days and you may add about
three pounds of muscle mass onto your arms and legs. Those glycogen stores drain
away though on a low-carb diet and pull water out with it. And the ketones also need to
be flushed out of the kidneys, pulling out even more water. On the scale, that can
manifest as four more pounds coming off within 10 days, but that all can be
accounted for in water loss. The bottom line: keto diets
just don’t hold water. But the thrill of seeing the
pounds come off so quickly on the scale keeps
many coming back. When the diet fails, the
dieters often blame themselves. But the intoxication of that
initial rapid weight loss may tempt them back, like getting
drunk again after forgetting how terrible the last hangover was. This has been dubbed
the “false hope syndrome.” The diet industry thrives
off of repeat customers, something low-carb diets were built for, given that rapid initial water loss. But what we care about is body fat. In six days, the low-fat diet extracted a total of 80% more fat from
the body than the low-carb diet. And it’s not just one study. If you look at all the
controlled feeding trials where researchers compared
low-carb diets to low-fat diets, swapping the same
number of carb calories for fat calories or vice versa. If a calorie is just a
calorie then all the studies should have crossed that
zero line in the middle, and indeed six did. One study showed more fat
loss on a low-carb diet, but every other study
favored the low-fat diet, more loss of body fat eating
the same number of calories. Put all the studies together…
and we’re talking 16 grams more daily body fat loss
on the low-fat diets, that’s four more pats of butter melting off your body
on a daily basis. Less fat in the mouth,
means less fat on the hips, even taking in the
same number of calories.


100 thoughts on “Keto Diet Results for Weight Loss”

  • says:

    This is the 3rd installment of my keto series. In case you missed the first two, see Is Keto an Effective Cancer-Fighting Diet? ( and Keto Diet Theory Put to the Test (

  • LMAO!!! Gregor is basing his results on a 6 day test!!! OMG, for some people, it takes that long just to get into Ketosis! But the real kicker, is that it takes 30 days to 12 weeks to get fat adapted when on a Keto diet, and that’s when the real power of Ketosis helps you!

    And of course you lose water on a Keto diet. That’s because glycogen attaches to several water molecules, and so when you cut back on carbs, you burn up your glycogen and shred water. But that doesn’t mean your losing muscle mass, your just losing the water that was in your muscles! That’s why body builders “carb-up” the day before a competition. But did Gregor explain this? Of course not! But AFTER you lose your water (which oddly takes about 6 days, which was the length of this flawed test), you then lose fat!!

    If you look at any long term Keto diet study, they all show that Gregor is clearly wrong (see below). Once again, Gregor shows he knows how to cherry pick flawed studies, to appease his potato head cult followers.

    Does Thomas DeLauer, a long time Keto diet advocate on YouTube look like he has a problem with muscle mass (see below):

  • Notice that everyone of the studies references are from Kevin Hall, the notorious keto diet hater. Can you say confirmation bias?

  • so i guess the 171lbs i lost doing keto after being diagnosed with heart failure and dilated cardiomyopathy was not only bad for my heart, but my doctors were wrong. nice try! cherry pick some more. oh and by the way keto not only saved my life but i also don't need a heart transplant anymore! thanks to KETO

  • What I have found out in years of study and blood analysis on my body is that fat does not cause arterial inflammation like carbs and sugar. After four heart attacks I quit allopathic western medicine, not one MD talked to me about food and diet, I am now a trained medicinal herbalist and diet/food researcher. My knowledge way exceeds the doctors I used to go to, Dr. Greger is the only one that’s even close. My world revolves around arterial inflammation and what foods/herbal extracts suppress it and what foods cause it. Even the vegetable world has foods I won’t eat.

  • This really explains the drastic change of appearance for Jordan Peterson, who has eaten an all beef and salt diet for well over a year now. He has lost a lot of weight, that’s for sure. However, I wouldn’t say that he looks very healthy as he looks like he’s lost a lot of muscle..

  • Perhaps people have success on low-carb because they feel satisfied eating less calories? I think people like low-carb diets because they are easy to follow, it’s easier to eat less because you feel satisfied sooner. Any studies on the feeling of fullness on low-carb diets vs non low-carb diets?

  • I tried the keto thing before I was better educated on how to verify legitimate research. Let me tell you, even when I was increasing my fiber intake and staying keto, I was constantly wiping my butthole. All that extra fat was doing something awful inside my guts. I would go on runs and my butt itched. It was horrifying.


    Read it and weep.
    A proper long term study my Carb loaded vegetable happy friends.

  • The main thing about the keto diet is that you eat fewer calories because you're satiated quicker. Think about your personal experience. How easy is it to overeat pizza or cereal or cookies? It's much more difficult to eat the same number of calories of meat, eggs, avocado, etc. Dr. Greger doesn't even go into this fact AT ALL. Hopefully he'll address it in a future video. It definitely feels like he's cherry picking the studies for this video.

    Personally, I'm still on the fence which way to go – ketosis vs WFPB w/ fish, but leaning towards WFPB. It seems like every person on YouTube is biased and cherry picks their info….so frustrating. Are there any unbiased and open nutritionists out there?

  • Wow apparently i lost 100+ lbs in the last 2 years the "wrong" way (keto)! I should go back to my old low-fat diet where I was getting fatter and fatter for 15 years. Thanks doc!

  • Diet regimens should ideally be long-term lifelong strategies for remaining healthy and living long, not for overweight fat and obese people to temporarily invoke just for the purpose of dropping some quick body poundage. People are easily tricked, following the hyped commercials and media intent on shrinking their wallets. This presentation today reinforces what I have intuitively thought all along, and it's great to see valid studies finally putting this modern myth to bed for good. It will be quite fascinating to see if and how the Keto community will respond to your talk Michael. The Keto industry is huge these days, with too much money, reputation, and pride invested to simply roll over and admit they were on the wrong course, misleading people all along, whether by intent or innocent ignorance of the facts. Let's see what happens now!

  • Daniel Rodriguez says:

    All I know is going on a keto diet makes it easier for me to eat less and not feel hungry. No other diet has ever helped me do that. 1500 calories a day, fasting long periods, not feeling terrible after eating tons of carbs. the study needs to measure the human component not just the theory of increased fat loss based on calories on vs calories out.

  • I wonder if this has something to do with it being "low carb" and not "0 carb". Pretty much only fat, non statchy vegetables and low protein. Combined with fasting and refeeding days. I wonder if that would have different results

  • I never regret for doing Keto diet. I eat ones a day for healthy food most what I enjoy. I am a witness for Keto that I became a very healthy and energetic when I quit all sugar and sugary good. It’s not about losing fat it’s about getting rid of all the pain and inflammation and the toxics that caused the unhealthy food we eat. Keto is clean and healthy if we understand not to eat everything that you hear about doctors or social media. Listen to your body and you will know what you body needs. Thank you

  • Losing mostly water is standards for anyone moving away from a high carb, insulin-spiking diet , so that is not a strike against KETO. I'm not a fan of KETO, but it works for a lot people. My own personal experiment with low-carb dieting and observing so many success stories with friends and family easily trumps the study you use.

  • I'm mostly vegan. Please do a video on oxalates, and the symptoms they can cause BESIDES kidney stones. I don't get kidney stones, but I find when I stay away from high oxalates foods (nuts, most grains, potatoes, spinach, chocolate etc), get my carbs from fruit meals (like banana smoothies), and make sure to get plenty of greens like romaine lettuce, bok choy, and bell peppers, my skin gets so clear and smooth and my energy is so much better. Also my urine starts to smell "rich" when I eat too many oxalates. Another thing I keep in mind is calcium to phosphorous ratios and try and eat 10 whole oranges as a meal most days (not juiced), that along with the greens, makes sure I get ideal calcium to phosphorus ratios 1:1 or better. Can you please talk about this also? From what I understand, too many peoples diets are way too high in phosphorous compared to calcium… which inhibits calcium absorption.

  • Anders Estes Jacobsen says:

    Did they measure that the people participated in the test actually were in a state of ketosis? Seems to me reducing kalories by 800, does not necessarily does that.

  • When you realise that Humans have been fasting for thousands of years, every info bashing ketosis becomes irrelevant.

  • Natural bodybuilders (even vegan bodybuilders) cut down on carbs when they're trying to cut, and eat more carbs when they're trying to bulk. Natural bodybuilders who are in a cutting phase before a contest will substantially lower their carb intake. And they can get down to 1 digit body fat percentage only by cutting their carb intake. You could never reach sub-10 percent bodyfat in a high carb diet. So it's not true that a low carb diet make you lose only the water weight.

  • You can say this, but i see alot of YouTubers talking about a bad experience with Veganism(just keep that in mind). Plant based diet consumers have the same morbidity and mortality rates as regular diet consumers with regards to cancer and Alzheimer's you actually have a video on this…but this only happens if they do it wrongly, & in that video you actually highlight the importance of Vitamin B12 supplementation and ground flaxseed in a plant based diet. In the same way, Keto diet consumers will get negative results if they do Keto the wrong way. I'd be more glad if you did another video on how to do Keto the right way, rather than criticizing it in video after video yet there are countless testimonies of people who've been on it for years and are healthy. Thank you.

  • After years of researching nutrition it is both obvious and logical to me that a whole food plant based diet is the optimal if following the daily dozen provided by Dr. Greger. I also believe that fasting is an amazing health promoting lifestyle and i would love to see Dr. Greger cover these many studies and bring us his professional insight

  • I find it faszinating how everyone is happy that "the plant diet wins", while the term "ketogenic diet" doesn't mean that it can't be a WFPB diet… it just means almost no carbs. (And yes, that's possible with just plants.)

  • Gunnvald Kleveland says:

    You just cant stop your lying Dr G . Your misleading is coming to and end. Saw you lying to the commission in California , pathetic

  • Bravo!!! Here's your "ah-ha! … Gotcha!!!" moment! Very well done! 👏 👏 Bask in the warmth of this moment! As the comedian Bill Engvall used to say "Here's your sign". Meanwhile people are switching to an anti-inflammatory lifestyle (a.k.a. keto) and reversing their insulin resistance and type 2 diabetes, lowering their inflammation, lowering their blood pressure, bringing back mental clarity, among many other things that's life changing for the better ( ). Enjoy your moment! 😉

  • This is propaganda, The Author (Kevin Hall) of the paper that is cited responds, please read in this twitter thread

  • Fat will kill your heart muscle. After 4 grandparents two parents 1 stepparent have died or are continuing down the heart attack path that is all it took for me to be a low fat vegan. Thank you Dr. Greger

  • High Intensity Health says:

    My wife and my full body MRI results after 9 combined years of keto is conflicting with your "data."

  • Looks like the Keto diet is getting free rent in Dr G’s head. For many people (myself included) Keto simply works. I lost over 40 lbs in 6 months and feel so much better. Keto diet industry??? What are you talking about? One simply cuts out highly refined sources of carbs and sugar. There is nothing I buy that’s marketed for Keto. Just healthier food including more vegan choices. On the other hand, there all kinds of junk marketed for low fat diets like Weight Watchers etc.

  • Why does this link support exactly the *opposite*, stating that most of the 23 studies that lasted 3-4+ months lost more weight on low-carb than low-fat? I have an hard time that it would be more lean mass (muscle) lost.

  • Sorry, Doctor but the research you've shown in the video ISN'T KETO.. it might NOT even be qualified as low-carb. The test subjects so-called reduced carbohydrate (RC) diet still has 29% of the macros as carbs (140g) whereas in true keto, it's 5% (20g).

    At least find an article with true keto to make your claim more believable.

    Full Research Article:
    Diet plan of Test Subjects:

  • My colleagues said to me the other day “if I ate as many carbs as you do I’d be as big as a house and asleep at my desk”. I retorted, “I used to believe that too”. While they gain weight every year, I stay slim and fit. While they drink coffee all day to stay awake, I ride my bike to and from work. 10 miles round trip daily.

  • Wow ,
    Jason Fung Brilliant Nephrologist in Canada is CURING type 2 diabetes and obesity with higher fat ( healthy fats)and lower carbs and MANY other world renowned doctors would DISAGREE with this study BIG TIME.

  • rawbirbella justthat says:

    AMAZING!!!! We need to spread this video like crazy!!! Finally we can smack them all in the face with some solid science!!! So stoked!!! Thank you.

  • I know some people who have lost a ton of weight but they cut out tons of processed food and restricted calories. I try to tell them to cut calories with whole plant based foods but they are so convinced it was the Keto and continue on their path of destruction.

  • Losing more doesn't mean it's works better … people who is on keto diet lost weight slowly but surly and they didn't feel dissatisfied

  • just finished 5 weeks on keto and i maintained strength lowered body fat and retained muscle mass….hmmm good luck with that lol

  • Boleslaw The Brave says:

    This isn't the kind of "keto diet" I would eat and I don't (or need to) eat 5 times a day. I used to eat just like this baseline diet with no leafy greens and I was obese.

    You can see in the supplemental material that their "keto diet" involved eating 5 times a day. I don't know of any Keto dieters eating 5 times a day! Their "keto" involves eating non-organic foods high in oxalates and sauces/dips/sauteed likely laced with vegetable oil. Notice that both diets have eggs, cheese and beef. It looks like the baseline diet uses less vegetable oil. Too bad they don't show the ingredients used in this trial, because they make crackers, pretzels, granola bars, cheese whiz and cheese steaks look like it reduces fat over leafy greens in a short 4 week period.

    Here's this July 2016 study by Hall mentioned in the video. The devil is in the details.

    Here is the supplemental material.–yCleDEBrPBv8-40DjkIjmhFKrocVTrYinkCebGkrNCzk8IfpM2vUrU154573E9D86~X0iRD37B0Cf8gREeXD-optXybS7eLLCpxZ12pbc8w__&Key-Pair-Id=APKAIE5G5CRDK6RD3PGA

    Sample ketogenic diet menu
    Ham & Swiss omelet over spinach
    Morning Snack
    Cheddar cheese, diced
    Almonds, oil roasted, salted
    Bouillon cube, beef + Olive oil
    Kielbasa with chilled mustard sauce over sautéed cabbage
    Afternoon Snack
    Celery with buffalo chicken dip
    Spicy hamburger patty over sautéed squash and mushrooms

    Sample baseline diet menu
    Egg and potato hash with berries
    Morning Snack
    Peanuts, oil roasted, salted
    Chewy granola bar, chocolate chunk, low fat Lemonade, prepared from frozen concentrate
    Turkey burger with hot potato salad
    Afternoon Snack
    Pretzel sticks
    Wheat crackers & Cheese, American, spread, processed
    Cheese steak sandwich and pineapple

  • You're missing the point. Keto isn't wildly popular because of the initial water-weight drop. It's because people don't feel hungry on keto. Many, many people fail on low fat diets because they're always hungry. There's also the restaurant problem. It's very hard to find anything low-fat at a restaurant, and almost impossible to find something WFPB compliant. But keto? Easy – steak and salad, bunless burger, chicken wings, chicken caesar salad….etc.

  • Lost almost 100 pounds on keto.. my roommate saw results and lost 40 pounds in no time. Both of us are holding weight just fine.

  • tried this two week red tea detox plan and it helped me drop down some weight check it out

  • Amazing how many people in these comment sections have so much of their ego/identity wrapped up in their dietary choice. "WE'LL SHOW THOSE BAD KETO PEOPLE!!!" Humans. It's always "Us vs. Them."

  • It's very misleading to claim that you can only lose water weight on keto. You do lose substantial water weight on keto, but that's just at the initial adaptation phase that could be up to several weeks. But once you're fully adapted to using ketone bodies as the primary energy, you do start burning fat.

    Here's a woman who's been on keto years and her body fat is around 10%.

  • TestingU 4Research says:

    I don't see any mention of actually maintaining KETOSIS, only that of a "reduced fat" vs "reduce carbohydrate" diet which is not necessarily a KETO DIET.

  • These studies are funded by companies that support non ketogenic diets because all of their products would be obsolete. I have seen the results of keto on my self in one and half month I lost 6.5 kg and other health benefits without doing any exercise. I don’t have sugar craving nor hunger and full of energy and have lots of focus and all my friends are telling me that I am younger than I was before. This channel is working for the companies that infect our bodies with useless food. All those studies are done and research are funded by the same companies that infect our bodies with diseases. Don’t believe in it.

  • if you use low carb/keto or low fat it works in both ways but fat is used for more than energy in the body so i rather eat fat than empty calories in form of carbs

  • LOL at all of the vegtards praising this walking corpse. Gregor completely misrepresented the paper he referenced. Even the lead author of that study, Kevin Hall, blasted him on Twitter for doing this. But hey, keep putting this white walker on a pedestal you nutrient deficient plant worshippers.

  • I just don't understand what these videos are hoping to achieve. You may lose more weight on a low fat diet but carbs make me hungry, they make me snack. I'm looking for food an hour after a bowl of rice. It's not a like for like comparison because I'd be really hungry on the one option. As for water weight, it's not a gimmick if you feel better without it, and you consider your natural state to be without it. Same goes for not shitting and farting all day. If I'm choosing to not be bloated, hungry, full of water then fat burning numbers are meaningless.

  • The very author of this study just came out on twitter blasting Greger for completely misrepresenting the entire study. Even stating the opposite is likely true.

    I wonder how many of the other studies he cites were misrepresented now too. Why cherry pick when you can just flat out distort them!!!

  • Dr Michael Greger, I don't know how to thank you enough for ALL that you have done without corporate $$$. When I discovered your site two months ago ( Hubby diagnosed with diabetes) I finally felt safe! Safe to believe in what you are teaching. Safe that the facts are indeed facts. Real Facts vs 'paid facts' paid for by misleading corps. This WFPD diet is a doable/thrive-able HEALTHY way to live life to the fullest without worry of hangover damage from all the other "diets" out there! I Feel Safe in what you teach. I only wish more doctors would learn these truths so I could go to MY doctor and not have to nod politely (because he will not even listen to what I have to say) as he tells me it will not work…despite the weightloss and the dropping numbers (insert Faceplant here). Thank you Thank you Thank you! PS: I have shared your website Many times over the past 2 months. As my husband beats his diabetes and I loss weigh more people will ask us how we did it…and we will send them to you. We will be living proof that facts Do Not Lie nor do you!! Can't wait until your new books comes out!

  • I live on a low fat low sugar but high carb diet since i got in apartment the diet is not by choice tho its because i just like most students am short an cash and grain based foods like pasta (high carb) are the cheapest available and its been 7 years now
    7 years ago my pants were 30 inch by 36 inch but today i wear pants of 40 inch by 36 inch thats how much bigger from fat i gained now i even have a double chin and fatty fingers and thats on your crap high carb low fat diet STOP LYING YOU PIECE OF CRAP you are lucky we are not face to face

  • Whats funny is on your add you mostly compare high carb foods:
    pizza, fries, breaded chicken and burgers which are all foods you are not allowed in a keto diet
    with low carb foods:
    Apple, blue berry, kale, brocoli, chou and letuce and surprisingly all of those are actually low carb and excluding the apple and blue berries you can eat all of those in a keto diet
    So really in this video you are contradicting yourself YOU LITTLE LIAR

  • Reach More Audience says:

    I can see that you have invested quality time in creating this video. Good information on the Keto diet. You can promote your video to get still more engagement.

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