Keto Diet Explained – Is It Easier to Stick to Keto?

One of the biggest selling points made by
proponents of the ketogenic diet is that it’s supposedly a lot easier to stick to than other
diets. If true, then the keto diet will improve the
crucial element of ADHERENCE. Although a great marketing soundbite, whether
evidence of improved adherence exist is another matter. In that case, does the scientific literature
show greater adherence with the ketogenic diet? Let’s find out. First, I want to give a shout-out to the guys
at It was their amazing review that provided
the information for this video. So, a big thank you to them. To analyze keto adherence, the guys over at first searched for the relevant studies. In doing so, they made sure to exclude metabolic
ward and feeding studies. Studies where participants were given pre-prepped
meals. Such studies are great for observing specific
ketogenic elements but does not mimic real-life adherence. Thus, the exclusion. Accounting for this and other criteria, like
prescribing subjects to eat at most 70 grams of carbs daily and the goal required is weight
loss, it came down to 10 suitable studies. As far as measuring adherence, one method
is to see if participants remained in ketosis. A blood ketone level of 0.5 millimoles per
liter or higher is commonly accepted by keto proponents as being in the state of ketosis. If subjects were not above this mark when
they’re supposed to be, thus not in ketosis, then we would assume they were eating too
many carbs thus lack adherence. Now, let’s get to the findings. Out of the 10 studies, only two groups ever
actually achieved ketosis at any point of the experiments. Others were within borderline ketosis but
ketone levels decreased over time. Now some have theorized, without clear evidence,
that keto adaptation will naturally decrease blood ketone levels, thus lower levels don’t
necessarily mean a lack of diet adherence. However, if we do look at those metabolic
ward studies where diets are more tightly controlled, we should see a decreasing ketone
effect if the adaptation theory is true. But, we do not. We instead see ketone levels remaining high
throughout the experiment, contradicting the adaptation theory. But, beyond blood ketones, we can also at
look self-reported carb intake data. If subjects reported eating above their carb
limit, then clearly, they did not adhere to the diet. That being said, in long-term studies, it
was common to see groups break well above the 70-gram carb threshold, at times more
than double. Short-term studies at 13 weeks or fewer, though,
did show better adherence. However, self-reported data isn’t exactly
the most reliable information. In fact, studies on the self-reported intake
show that people typically think they eat less than they actually eat, especially when
trying to lose weight. Something to consider. Luckily, there’s one more factor to observe
that’s also a bit more concrete for measuring adherence. We can look at drop-out rates. The guys at pooled together 1,307
experimental keto participants, of which 319 dropped out, versus 1,294 control participants,
where 311 dropped out. That’s 24.4% of dropouts in the experimental
groups versus 24% for the control groups. AKA, dropout rates were virtually the same. Now with scientific data, it looks like keto
advocates might not have been entirely accurate with the “easier to stick to” agenda. But if you PERSONALLY feel that you can stick
to the diet without much problem, then by all means continue with it. For those that repeatedly struggle eating
so few carbohydrates, you might be better off trying something else. Thank you once again to the guys over at
for all the great work you guys do. I’ll leave a link to their article on this
topic in the description below if you’re interested in a more in-depth analysis. Please come check it out. If you enjoyed this video, don’t forget
to give it a thumbs up and share it with your keto-loving friends. Subscribe for more future videos. As always, thank you for watching and GET
YOUR PROTEIN, even on keto.

97 thoughts on “Keto Diet Explained – Is It Easier to Stick to Keto?

  1. Inb4 the tribe of armchair experts with religious tendencies towards the ketard lifestyle appear from nowhere and dislike this informative video into oblivion!

  2. PictureFit should do a video on whether or not “I’m not fat I’m big boned” is even possible. Definitely make a reference to Eric Cartman from South Park.

  3. Very interesting feed here PictureFit 🙂 Now we have to reconsider configuring the KETO diet. Thanks guys! 😀

  4. Great breakdown as always! Just anecdotally, I've literally heard clients tell me exactly opposing views on this. Some have said that once they were actually committed, they found it easy to adhere to keto. Others have said the exact polar opposite, claiming it to be one of the most difficult nutritional approaches they had ever attempted. Of course self reported anecdotes are plagued with issues that make it difficult to derive anything conclusive. However, it is still interesting to note the very opposite individual perspectives that exist.

  5. I was fan about this diet because it worked, until I found out that; 1. Muscle loss is easier, because it's harder to hold a proper nitrogen balance etc. 2. This diet might kill, cholesterol + also meat directly causing cancer.

  6. A most definite YES. The more fat you eat, the more satiated you get = Less eating.
    Typical diets fail because of cravings and hunger. Keto eliminates that.

  7. No it isn't because you almost cannot eat anything outside of meat.
    But it is so worth trying it. I've never been so focused after the first three days of keto (every day below 30g carbs at 97kg body weight)

  8. This is awesome, Keto is advertised as All You Can Eat buffet, because it allows some sorts of regularly prohibited foods, such as steaks and fried eggs and cream, while it conveniently neglects that you can't eat bread, rice, fruits, most dairy, lots of veggies, and so on. I tried it for 5 months, saw great results, it just wasn't as easy as it is advertised

  9. I can't do keto personally. Too much saturated fat makes my chest and heart unhealthy.
    I'm gluten intolerant since last year though, I've lost a lot of weight. It makes eating less carbs a necessity and easy lol. FML

  10. meh.

    This was a meta-analysis using diets up to 70g total carbs. I've been following the ketogenic diet for years and I can't remain in ketosis at 70g total carbs. I would absolutely return to carbville if I ate that level for more than a few days.

    Is it easier to stick with keto if you know what you are doing and follow the guidance or physicians and clinicians who have actually helped people do it? I'd say yes it is. The moral of the story is to take all these research papers with a healthy dose of skepticism.

  11. It deffo wasnt easy for me to stick to. Part of the problem for me was that i dont like a lot of oil and butter, it makes me feel sick. I lost 1 pound a week and felt hungry and grouchy most of the time. Low-ish carb intermittent fasting and OMAD seem to work better for me.

  12. This and all other diets are fads, trends.

    Eat when ur hungry , healthy snacks in between and avoid process foods, exercise 30-1hr a day and you'll lose weight. It's all about calorie deficit. KETO IS A MYTH

  13. I have not came across a fitness page or articles on Keto that have the base rate of carbs at 70g a day. Only at 40g or 20 g for a strict diet.

  14. Bullshit, keto is way easier, you don't get the same hunger spikes. I have done carb and fat based calorie restriction, and for me and evryone I know is way easier to feel satisfied in keto.

  15. 70 grams of carbs? I‘m not surprised they didn’t have high ketones – and therefor didn’t stick to it, because you‘ll feel shitty, if you eat too many carbs on keto.
    The only people, who don’t ‚get‘ keto, haven’t tried it or did it incorrectly. I mean, seriously.
    I get not wanting to eat like that forever…I don’t plan to either, but it is ridiculously easy to stick to, once you are in deep ketosis. You feel great, even with caloric reduction, loose fat easily…I can even fast now, if I want to. Before keto, I would have turned completely psycho when skipping even one meal. Hangry anyone? I can watch people eat cake in front of me and I don’t care. No cravings, no compulsive eating, no ‚food envy‘.
    Keto is just the best thing ever for loosing weight.

  16. Your body will use ketones ONLY, and ONLY IF IT HAS TO, gluconeogenesis from certain amino acids and glycerol will generate glucose first, so, please, let's keep that in mind. Thanks!

  17. I did keto for 4 months and it simply wasn't sustainable for me long term. It certainly DID work but costly and had little to any food variety

  18. 70g of carbs is way too much for the average person to stay in Keto. Most dietitians advise less than 30g. I personally stay under 50g and that seems to work for me. I wouldn't stay in Keto at 70g and I'm an above average weight and height person.

  19. The hardest diet I've ever eaten. I measured everything and was careful to stay in Keto measuring with pee sticks and later breath tests. So, easy to eat too many carbs and fall out of keto. I have really sincerer doubts that people who think they are eating keto are really doing it most of the time. Especially when they report consuming some alcohol.

  20. All these fad diets are made to make people think there is an easy way to get skinny and get fit. Well it’s a lifestyle change most people aren’t willing to stick with in the long run I think it’s best to just educate yourself on eating healthy and creating healthy habits instead of following the latest trend.

  21. I'm doing the keep diet right now, and it is going well in terms of weight loss, but one of the problems I have come across is that there is hidden carbs or sugar in everything, whether it is starches like potato starch or cornflower, maltodextrin, or glucose. In my opinion, the diet itself is very easy to stick to, but the society we live in makes it harder than it should be, so maybe back in the 1920's-70's it was easy, but in modern life … No, the stores are full of nasty traps

  22. From personal experience, I've tried many diets, and keto is the easiest to stick to. I was on it for about a month and felt more energetic, and my unsatiable appetite was gone so I would eat a loss less calories than normal. Only reason I stopped was because I tend to stress eat (and I'm ALWAYS stressed lol), and I started back on sweets… But when I did I felt terrible. So I'm getting back on keto now~

  23. Adherence has two aspects: a) how the food affects you directly – mood, appetite, energy levels, satiety etc. and b) social pressure. I suspect that the latter is why keto diets have low adherence levels. Whenever I eat keto meals, everybody around me is giving me a lecture on nutrition. Not so with most other diets.

  24. The keto graph with the 10 studies is much longer than the metabolic ward experiments. I don't believe in the keto adaptation but showing a 4 weeks graph is just not sufficient evidence.
    However the burden of proof lies with the adaptation theory anyway

  25. i think its easier to stick to a deficit on keto but hard to stick to the overall diet cause of all the fucking carbs always allaround you

  26. I don't think the problem with staying in ketosis is restricting the carbs, that can be done, but then getting enough fats rather than proteins was the big challenge, I always ended up eating way too much meat because I couldn't make myself eat any more cheese, nuts or avocados 😀 (ib4 I know there's more keto-friendly foods, but issue remains the same… )

  27. Evidence of better adherence provides better results is in question?! Adherence is the #1 key to success in any diet. If you aren't adhering to a diet, then you can't say you are doing a specific diet.

  28. I have had no issues sticking to my keto diet for the past three years. My body composition at 5' 7" and 185 lb has remained at 9% body fat ( measured by DEXA) with a daily intake averages of 120 grams protein , 40 grams carbs , and 200 grams fats. If you do your homework on adopting to the diet and willing to make the changes in your caloric intake of proteins, fats, and carbs in relation to you caloric requirements the diet is not difficult. Studies are not experiments and should be viewed as statistical studies which can be influenced by exogenous variables and use individuals with few characteristics common to you.

  29. I don't feel like this is conclusive. Even though I'm a proponent for the Keto diet I'm not actually on it anymore. I stayed on it for about 6 months which is the most I have ever been on a diet and with the greatest results. That said, it's not a sustainable way of eating for me in the long run. Currently, I'm eating a moderate protein/fat, low carb diet. Most of the carbs are coming from fruits, occasionally rice.

    However, I do believe it's easier to sustain than most other diets. The thing is… people have to start it properly. As most of the data shows, very few people had got into the diet the proper way. The start is the hardest part. You have to fight the keto flu by increasing water and electrolytes which many people fail to do and wonder why they feel like shit. Doing an IF helps to get and stay in ketosis as well. You MUST research what you can eat within your area beforehand. When you start, it feels like there is barely anything you can eat but that's not quite right. There are also plenty of foods that have hidden carbs in them. Also, If you're used to high carbs (sugar) intake you will probably have some form of withdrawal. However, once you get past all that, it gets much easier. You feel full due to higher protein/fat intake. Cravings subside and the results are motivating. After all, it depends.

  30. Keto is not easier to adhere to. Considering you hardly eat anything from a restaurant or fast food place without accidentally eating carbs (whether it's in the sauce, breading in processed meats, dressings, fruit ingredients, etc) makes a keto diet just a plain caloric deficit diet.

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