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Starting a new diet is always challenging, especially when there are numerous options available claiming to be the perfect solution for everyone. However, in recent years, the ketogenic diet has gained immense popularity among fitness enthusiasts and individuals looking to lose weight. This high-fat, low-carb diet has proven to be effective for weight loss, improved mental clarity, and increased energy levels for many people. But what about long-term results? Can a ketogenic diet keep the weight off long-term? Let’s take a closer look. Firstly, it’s important to understand what a ketogenic diet does to your body. When following a ketogenic diet, you consume minimal carbohydrates, forcing your body to use fat as a primary fuel source. This process produces ketones, which your body uses to fuel your brain and body, thereby accelerating fat burning. The fat-burning state of ketosis can also reduce hunger and cravings, leading to automatic calorie restriction. Many studies have shown that a ketogenic diet can lead to significant weight loss, especially in the first few months of the diet. However, most of these studies have only followed participants for a maximum of two years. So, does this mean that the weight loss results are temporary? Not necessarily. One study published in the Journal of Clinical Lipidology followed a group of 83 obese individuals on a ketogenic diet for a period of two years. After the two years, the participants had an average weight loss of 12.1 kg (26.7 lbs) and maintained an average of 10.6 kg (23.3 lbs) weight loss. Another study published in the Journal of Medical Internet Research followed the progress of 164 overweight individuals on a ketogenic diet for a period of 12 months. The study found that 83% of participants lost more than 5% of their initial weight, and 53% lost more than 10%. It’s essential to note that success in maintaining weight loss long term on a ketogenic diet depends on various factors such as individual adherence to the diet, physical activity level, stress, and sleep quality. To maintain long-term results, it’s important to make the ketogenic diet a lifestyle change rather than a temporary solution. Now that we have established that a ketogenic diet can indeed maintain long-term weight loss, what about exercise? Can you be a long-distance runner on a ketogenic diet? Yes, you can. While many athletes follow a high-carb diet to fuel their bodies during long-distance runs, a growing number of athletes are adopting a ketogenic diet. One study published in the journal Metabolism: Clinical and Experimental found that athletes on a ketogenic diet could efficiently fuel their bodies during endurance exercises. The study concluded that the ketogenic diet could be a useful tool for long-distance runners, as it enhances the body’s ability to burn fat for fuel. In conclusion, a ketogenic diet can indeed help maintain long-term weight loss results, and athletes can follow a ketogenic diet for endurance training with proper planning and monitoring. However, it’s essential to consult with a healthcare professional before starting a new diet or exercise regimen, especially if you have any underlying health conditions.

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