With obesity becoming a major global health crisis, many are turning to trendy diets like Keto for answers. Touted as a powerful fat-burning approach, the ketogenic diet focuses on drastically reducing carbohydrates and replacing them with fats to shift the body into a fat-burning state called ketosis. But is it truly effective and sustainable—especially for obese individuals?
To find out, we spoke with Ashita Gupta, Certified Nutritionist and Lead Dietician at Lucknow Cancer Institute, who breaks down the real potential—and limitations—of keto for long-term weight loss.
Keto Isn’t a Magic Fix—It’s a Tool
“The keto diet can deliver impressive initial results—especially for those looking to lose 30–40 kg—but it’s not a magic wand,” says Ashita Gupta.
The early success of keto is often due to rapid water weight loss, followed by fat burning. This swift progress can be highly motivating. However, maintaining that momentum requires strict consistency and a deep understanding of how the diet works.
“Keto works, but only if it aligns with the individual’s body, lifestyle, and mindset,” she adds.
What the Research Says
Several studies support keto’s effectiveness for obese individuals:
A 2024 NIH study on 83 obese patients over 24 weeks found significant reductions in weight, BMI, blood sugar, and cholesterol levels.
Another long-term study of 66 individuals over 56 weeks reported improved triglyceride levels, reduced LDL, and higher HDL cholesterol.
These results show that when done right and with medical supervision, keto can provide meaningful health improvements, especially for people battling obesity and related conditions.
Why Keto Works (For Some)
✅ Reduced Appetite & Fewer Cravings
Keto encourages satiety by focusing on fats and proteins, making people naturally eat fewer calories—often without trying.
✅ Improved Blood Sugar & Insulin Levels
For individuals with insulin resistance or type-2 diabetes, keto helps stabilize blood glucose and may even reduce the need for medications.
✅ Better Heart Health Markers
Studies suggest keto can help lower triglycerides and raise HDL (“good”) cholesterol—important for cardiovascular and metabolic health.
Where Keto Falls Short
Despite the benefits, Ashita warns that keto has its drawbacks:
🚫 Difficult to Sustain
“Giving up carbs like bread, rice, or fruit long-term is hard. Modern life, social gatherings, and stress often make people quit within weeks or months.”
🚫 Weight Regain Post-Keto
After exiting keto, many people overindulge in carbs, leading to rebound weight gain. This can be discouraging and demotivating.
🚫 Digestive and Energy Issues
Many experience what’s called the “Keto flu”—constipation, fatigue, brain fog—especially due to low fiber intake and electrolyte imbalances.
🚫 Not for Everyone
Some people, particularly women with PCOS, individuals with thyroid issues, or those with low blood sugar conditions, may not see much benefit or could even experience negative effects.
“Keto is not a one-size-fits-all solution. It must be tailored to individual health profiles,” Ashita cautions.
Is Keto Good for Obese People with Type-2 Diabetes?
Keto can be particularly effective for obese individuals with type-2 diabetes.
“For people fighting insulin resistance and blood sugar spikes, keto may help stabilize glucose levels and reduce dependence on medication,” explains Ashita.
By keeping carb intake low, the body produces less insulin, aiding better blood sugar control, reduced appetite, and fewer cravings—all helpful in managing both obesity and diabetes.
Conclusion: Is Keto a Sustainable Solution for Obesity?
The ketogenic diet can offer remarkable short-term results, including:
Rapid weight loss
Reduced appetite
Better metabolic markers
Improved type-2 diabetes control
However, it comes with challenges: it’s restrictive, may lead to nutrient deficiencies, and is often hard to sustain without support.
✅ The key takeaway? Keto may be a powerful tool, but it’s not the only one—and it’s not meant for everyone. With medical guidance, careful planning, and personalized adjustments, it can be effective for certain individuals battling obesity.
If you’re considering keto, consult with a registered dietitian or healthcare professional to assess whether it’s the right fit for your body and lifestyle.