A ketogenic diet is a diet that relies mostly on fat, protein, and very few carbohydrates. Your body then becomes fueled by ketones, instead of glucose, for energy. Ketones are more stable and less likely to be broken down by enzymes that are released during digestion, resulting in more stable blood sugar levels and health benefits for you and your baby. While there is no hard number to show how much weight you will lose on a ketogenic diet, there are several ways to measure your progress so you can determine whether or not this low-carb diet is right for you.
Body Mass Index (BMI)
This is a test that calculates your weight based on your height, using these formulas:
- weight (in kg) x 2 for height (in meters)
- weight x 1.8 for height
- weight x 1.3 for height
Then you can determine your BMI using this formula:
- BMI = weight (in kg) / height (in meters)
- BMI = weight (in kg) x 2 / height (in meters)
- BMI = weight (in kg) x 1.8 / height (in meters)
- BMI = weight (in kg) x 1.3 / height (in meters)
If your BMI is above 30, you are considered obese. If it’s between 25 and 30, you are overweight. If it’s 20 or below, you are considered slim.
A study in the Journal of the Academy of Nutrition and Dietetics found that people who followed a ketogenic diet for three months lost a significant amount of weight, with an average loss of 11 kg (24.4 lbs) for men and 7.7 kg (17.1 lbs) for women. If you want to lose weight quickly, a ketogenic diet is a good option. Keep in mind that it is always better to lose weight gradually so that your body adjusts to the new lifestyle and you don’t end up in ketoacidosis, a complication that can result in serious medical issues. You should also note that the majority of the weight lost on a ketogenic diet is generally from the middle, so you will most likely experience some level of satisfaction as you look in the mirror after making these changes.
Waist Circumference (WC)
This measurement is a good indicator of abdominal obesity, which is a major risk factor for heart disease and diabetes. It measures the circumference of your waist, which if larger than your hips, indicates that you are at risk. Based on the research, a WC > 94 cm (39 in) for men and > 80 cm (32 in) for women is associated with increased cancer, heart disease, and diabetes risks.
A study in the Journal of the Academy of Nutrition and Dietetics found that people who followed a ketogenic diet for three months had a significant decrease in their waist circumference, with an average decrease of 12 cm (4.7 in) for men and 9 cm (3.5 in) for women. As a result of the decreased abdominal fat, the study concluded that the ketogenic diet may help reduce cardiometabolic risk, including type 2 diabetes and heart disease. Reducing your waist circumference to < 94 cm (39 in) for men and < 80 cm (32 in) for women may help reduce your risk of developing these diseases, as well as some cancers.
Body Fat Percentage (BFP)
This measurement provides a good indicator of overall body fatness and health. It is determined by taking several body measurements, with the most accurate being the underwater weight measurement. This test measures your body fat to the nearest 0.1%, and high levels of body fat, particularly in men, are associated with increased health risks. Research shows that a body fat percentage between 20% and 25% is ideal for both men and women.
A study by the International Diabetes Federation notes that people with type 2 diabetes have a higher risk of developing complications, such as heart disease and renal disease. The study also found that the average BMI of people with type 2 diabetes is significantly higher than the average BMI of people without type 2 diabetes. On average, people with type 2 diabetes are 3 cm (1.2 in) taller and 7 kg (15.4 lbs) heavier than people without the disease. Based on these numbers, it would seem that having diabetes puts you at greater risk for obesity-related complications. However, the study also found that people with type 2 diabetes are more likely to lose weight and become slimmer than people without the disease. In the study, 79% of the participants with type 2 diabetes lost weight and 68% reduced their BMI. These numbers show that there is some hope for people with type 2 diabetes, even though their bodies are still at risk.
Fasting Blood Sugar (FBS)
Fasting blood sugar is a measure of the blood sugar level after you have not eaten for 16 hours. An elevated FBS level can indicate the presence of diabetes mellitus, a condition that requires treatment. However, having a high FBS does not necessarily indicate that you have diabetes. People with type 2 diabetes will have higher FBS levels than those without the disease. Elevated levels of FBS can also be a result of obesity or a diet high in processed foods. In a healthy person, the FBS level is below 100 mg/dL, with levels above 110 mg/dL considered high risks for diabetes.
HbA1c
This is the glycosylated hemoglobin test. When blood sugar levels are elevated for long periods of time, the sugar in the blood builds up, becoming concentrated as HbA1c. The substance also becomes more stable, which makes it a more accurate measure of blood sugar levels over time. The normal or non-diabetic range for this test is 4.0% to 6.0%. For people with diabetes, the HbA1c level should be checked at least every three months and treated accordingly. High levels of glycosylated hemoglobin indicate poor blood sugar control, which can lead to serious health complications.
A Study in the Journal of the Academy of Nutrition and Dietetics found that people who followed a ketogenic diet for three months had significantly decreased levels of HbA1c, with an average decrease of 1.7% for men and 1.2% for women. Decreasing your HbA1c levels to < 7% could help reduce your risk of developing long-term health complications from diabetes mellitus. Additionally, the improved glycemic control may help to reduce your risk of developing cardiovascular diseases.
Oral Glucose Tolerance Test (OGTT)
An oral glucose tolerance test is used to diagnose diabetes mellitus, a condition in which your body does not produce sufficient insulin to regulate glucose in the blood. During an oral glucose tolerance test, you would eat a meal containing glucose, then have blood sugar measured at different time intervals. The results of an oral gluose tolerance test can help to identify the root cause of the high blood sugar levels, which may guide you toward the proper treatment. Patients with type 1 diabetes need to have an OGTT every three months to maintain good glycemic control.
A study in the Journal of the Academy of Nutrition and Dietetics found that people who followed a ketogenic diet for three months had significantly decreased blood sugar levels following a meal containing glucose, with an average reduction of 34.3 mg/dL and 23.5 mg/dL for men and women, respectively. These results may indicate that the ketogenic diet can be helpful in improving blood sugar levels, potentially decreasing the need for insulin injections in people with type 1 diabetes. Additionally, the improved glycemic control may help to reduce your risk of developing cardiovascular diseases.
Blood Pressure (BP)
Blood pressure is your body’s pressure on the blood vessels, which can be either high or low. Having normal blood pressure is considered ideal as it indicates that there is no stress on your cardiovascular system. People with high blood pressure will have thicker blood and be at greater risk of developing heart disease, while people with low blood pressure are at risk of anemia. Most doctors recommend checking your blood pressure at least once every two years to ensure that it remains within healthy limits.
A study in the Journal of the Academy of Nutrition and Dietetics found that people who followed a ketogenic diet for three months had significantly lower blood pressure than before they started the diet, with an average decrease of 14.8/8.9 mm Hg for men/women.