Listen. No matter what you’ve heard for or against the ketogenic/Low Carb diet there’s no denying it is superior if you examine the scientific literature as a whole. There’s plenty of pop articles against keto written by people with programs to sell (P. T. Barnum Was Right) but the actual scientific literature is pretty clear. Low Carb/keto is the superior diet choice.
Here’s yet another study showing that (Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum. Alexandra M Johnstone Graham W Horgan Sandra D Murison David M Bremner Gerald E Lobley. The American Journal of Clinical Nutrition, Volume 87, Issue 1, 1 January 2008, Pages 44–55).
This was a well designed cross-over study which
…aimed to compare the hunger, appetite, and weight-loss responses to a high-protein, low-carbohydrate [(LC) ketogenic] and those to a high-protein, medium-carbohydrate [(MC) nonketogenic] diet in obese men feeding ad libitum.
The study reached actual ketogenic levels of carbs (20g) and at 4 weeks was long enough to get through the initial dietary adaptation phase.
Seventeen obese men were studied in a residential trial; food was provided daily. Subjects were offered 2 high-protein (30% of energy) ad libitum diets, each for a 4-wk period—an LC (4% carbohydrate) ketogenic diet and an MC (35% carbohydrate) diet—randomized in a crossover design
So which diet group ate less food? Remember there were no restrictions on the amount they ate. No surprise, it was the keto group by about 10% less calories. Not an insignificant amount.
Whether there’s a particular metabolic effect of keto or not for some odd reason people seem to eat less when they eat keto. Maybe it’s the lack of sugar which eventually you get adapted to live without? Who really believes that all the sugar we eat is good for us? Or maybe it’s just getting off the roller coaster of blood sugar rises/falls?
Ad libitum energy intakes were lower with the LC diet than with the MC diet [P = 0.02; SE of the difference (SED): 0.27] at 7.25 and 7.95 MJ/d, respectively.
So which group was less hungry and lost more weight? Again, no surprise. The low carb group was significantly less hungry and lost more weight than the other group.
Interestingly both groups lost weight on the higher protein diet. And they both lost it eating as much as they wanted to eat. So much for a lot of popular wisdom out there. Protein really is king.
Over the 4-wk period, hunger was significantly lower (P = 0.014; SED: 1.76) and weight loss was significantly greater (P = 0.006; SED: 0.62) with the LC diet (6.34 kg) than with the MC diet (4.35 kg).
The Low Carb group was right in the sweet spot of nutritional ketosis as well:
The LC diet induced ketosis with mean 3-hydroxybutyrate concentrations of 1.52 mmol/L in plasma (P = 0.036 from baseline; SED: 0.62) and 2.99 mmol/L in urine (P < 0.001 from baseline; SED: 0.36).
We are not afraid of looking at the science. This is not an isolated case. Once again the Low Carb diet wins.