Keto for Fat Loss: What’s Fact, What’s Fiction?

Keto has been one of the most talked-about diet strategies in recent years — and for good reason. It promises rapid results, “fat-burning” magic, and has celebrity endorsements and entire grocery aisles backing it.

But how much of what you’ve heard is actually true?

Let’s clear the air on one of the most overhyped, misunderstood diets out there.

First Off…What is Keto?

A ketogenic diet is one that restricts carbohydrate intake to around 10% of total daily calories, or typically no more than 50 grams of carbs per day.

When carb intake is this low, the body doesn’t have its usual supply of glucose to use as fuel. Instead, it turns to fat as its primary energy source and produces molecules called ketones...hence the name “ketogenic.”

This state is called ketosis, and it’s what keto fans believe gives the diet its magic.

How Does Keto work?

Let’s get one thing straight.

How people think keto works...

Keto fans often claim the diet offers a unique metabolic advantage, allowing the body to exclusively burn fat for energy, and that being in ketosis leads to more rapid fat loss, regardless of calorie intake.

How it actually works…

Yes, you’re burning more fat for fuel...because you’re eating more fat.

But that doesn’t mean you’re burning more body fat. Studies consistently show no extra fat loss advantage from being in ketosis when protein and calories are matched. Much of keto’s perceived benefits actually stem from appetite suppression, which can make it easier to eat less.

“But I Lost Weight on Keto…Explain That!”

Certainly. Let’s go one by one…

1. Glycogen Depletion

   
   

Your body stores carbs as glycogen in your muscles and liver. For every gram of glycogen stored, your body holds onto 2–3 grams of water. When carbs are slashed, these glycogen stores are depleted...and that water weight goes with it.

Result? A quick, dramatic drop on the scale — but it’s water loss, not fat loss.

2. Removing an Entire Macronutrient

   
   

Of the three main macronutrients (carbs, fat, protein), carbs make up the largest proportion of most people's calorie intake.

Removing this ENTIRE nutrient will undoubtedly decrease total calorie intake, thus indirectly creating a calorie deficit…the sole requirement of fat loss.

3. Food Selection

   
   

By removing carbs, you also severely limit your food options. Many tasty, high-calorie foods have carbs in them (pizza, pasta, ice cream, chips, juice, etc.) and when they’re no longer an option, you’re left with fairly bland, filling food options that you can’t tolerate much of.

This has you eating less, thus contributing to your odds of creating a calorie deficit.

4. Increased Satiation

   
   

Protein is the most filling macronutrient.

When eating a diet with more protein, more “bleh”-tasting whole foods, and sources of fat that are filling (ex: nuts), you’re way more likely to become full faster, stay full longer, and indirectly create a net caloric deficit (again…the primary requirement for fat loss).

Is Keto Effective for Fat Loss?

Yes.

BUT…keto diets are not superior to conventional/high-carb diets when a caloric deficit is present.

To date, the weight of the evidence shows that when protein and total calories are made equal, keto diets show no fat loss advantage over non-keto diets (studies here, here, here, here, and here).

So Why Is Keto So Popular?

Though the keto diet was originally used in the 1920s for the treatment of epilepsy in children, its use for weight loss gained popularity in the early 2000s.

The diet exploded in popularity within the last decade as it was endorsed by celebrities who shared their personal anecdotes regarding their experience with the diet.

In 2020, keto was the most Googled diet in the US.

As with all trends, industries started to take notice and create ‘keto-friendly’ products to meet consumer demand. The global market for keto is expected to surpass USD $12 billion by 2028.

With the combination of:

• Rapid initial weight loss (from water)

• The rise in obesity and diet culture

• Influencers marketing keto products

• Brands launching thousands of “keto-friendly” snacks

…it becomes easier to see how this diet ‘trend’ has become as large and influential as it has.

Should You Do Keto?

Due to its appetite-suppressive effects, a keto diet can work well for many people who struggle with appetite control.

However, sustainability is a common issue with low-carb diets, as carb intake tends to creep up and increase to 3x the original amount around the 12-month mark for most.

A keto diet isn’t necessary for optimal fat loss, and it poses challenges with both adherence and eating nutritiously due to the elimination of a wide variety of food options.

As always, the ‘best diet’ is going to come down to personal preference, and is going to be the one you best adhere to long term.

Want help finding a fat loss strategy you’ll actually stick to?

I coach clients through evidence-based, no-nonsense nutrition and training strategies that work with your preferences — not against them. No restrictive fads, no “magic” foods, and no BS.

If you’re tired of spinning your wheels and want a sustainable approach tailored to you, click here to learn more about coaching.