Low-carb diets have gained significant popularity for their potential to promote weight loss and improve overall health. Two of the most well-known low-carb diets are the Keto and Atkins diets. While they share similarities in their approach, there are key differences that set them apart. Understanding these differences can help you determine which diet may be the right fit for your goals and lifestyle.
The Keto diet is a high-fat, low-carb diet that aims to put your body in a state of ketosis, where it utilizes fat as its primary fuel source instead of carbohydrates. It involves consuming a moderate amount of protein and a high amount of healthy fats, while severely limiting carbohydrate intake. The Atkins diet, on the other hand, is a low-carb diet that focuses on controlling insulin levels by limiting carbohydrate consumption in different phases. It gradually reintroduces carbs as you progress through the diet.
Both diets offer benefits such as weight loss, improved blood sugar control, and increased energy levels. However, the Keto diet has the potential to promote faster weight loss and may have specific benefits for certain medical conditions. It is important to note that the Keto diet can cause side effects such as the “keto flu” and may not be suitable for everyone, especially those with certain medical conditions. The Atkins diet, while also effective for weight loss, may be more sustainable in the long term.
When it comes to food choices, the Keto diet focuses on high-fat foods like avocado, nuts, and oils, while avoiding high-carb foods like grains and sweets. The Atkins diet incorporates a wider variety of foods and allows for more flexibility as you progress through the phases.
Ultimately, choosing between the Keto and Atkins diets depends on factors such as your health goals, personal preferences, and medical history. Consulting a healthcare professional or registered dietitian can provide personalized guidance and help determine which diet is the best fit for you. By understanding the key differences between the Keto and Atkins diets, you can make an informed decision and embark on a low-carb diet that aligns with your needs and preferences.
What Are Low-Carb Diets?
What Are Low-Carb Diets?
Low-carb diets are eating plans that restrict carbohydrate intake to promote weight loss and improve overall health. These diets, such as the ketogenic diet and the Atkins diet, typically involve consuming fewer carbohydrates and more protein and fat. The main goal of low-carb diets is to stabilize blood sugar levels, reduce cravings, and promote fat burning. By following a low-carb diet, individuals can manage their weight, control diabetes, and enhance heart health. However, it is crucial to consult a healthcare professional to determine the best approach for your individual needs and goals. By experimenting with different low-carb diets, you can find the one that works best for you.
Why Are Low-Carb Diets Popular?
- Low-carb diets have gained popularity due to several reasons: Why Are Low-Carb Diets Popular?
- Weight loss: Many people turn to low-carb diets to shed excess pounds and improve their body composition.
- Blood sugar control: Low-carb diets can help regulate blood sugar levels, making them beneficial for individuals with diabetes or insulin resistance.
- Increased energy: By reducing carbohydrate intake and relying on fat for fuel, low-carb diets can provide sustained energy throughout the day.
- Improved mental clarity: Some individuals report enhanced focus and concentration when following a low-carb diet.
- Reduced inflammation: Low-carb diets have been associated with decreased inflammation levels in the body, which may benefit overall health.
Pro-tip: It’s important to consult with a healthcare professional before starting any new diet to ensure it aligns with your specific health needs and goals.
Understanding the Keto Diet
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Understanding the Keto Diet is crucial when embarking on the journey of the low-carb, high-fat diet known as the keto diet. Its main aim is to trigger a state of ketosis in your body. This state is achieved when your body lacks sufficient carbohydrates for energy and starts burning fat instead. To fully comprehend the keto diet, it is important to know which foods to embrace and which ones to avoid. Foods abundant in carbohydrates such as grains and sugars are eliminated, while those packed with fats and protein are encouraged. The outcomes of following the keto diet include weight loss, heightened energy levels, and enhanced mental clarity.
What Is the Keto Diet?
What Is the Keto Diet?
The ketogenic diet, commonly known as the keto diet, is a dietary approach that emphasizes low-carb, high-fat intake. The primary goal of this diet is to induce a metabolic state called ketosis, where the body relies on stored fat for energy instead of carbohydrates. By doing so, individuals following this diet can experience weight loss and improvements in their overall health. To adhere to the keto diet, one should consume foods that are rich in healthy fats, moderate in protein, and low in carbohydrates. Examples of keto-friendly foods include avocados, eggs, fatty fish, and low-carb vegetables. The popularity of the keto diet stems from its potential benefits such as weight loss, increased energy levels, and enhanced mental clarity. However, it is always advisable to consult with a healthcare professional before embarking on any dietary regimen to ensure its suitability for your personal needs and health goals.
How Does the Keto Diet Work?
The keto diet works by forcing the body into a metabolic state called ketosis. This is achieved by drastically reducing carbohydrate intake and replacing it with high amounts of fat. When carbohydrates are limited, the body begins to break down stored fat for energy, producing ketones in the process. These ketones are then used as fuel by the body and the brain instead of glucose. This leads to weight loss and improved insulin sensitivity. The keto diet should be followed under guidance and supervision, as it may have potential risks and side effects. Consulting a healthcare professional is recommended.
The keto diet, also known as the ketogenic diet, is a way of eating that drastically reduces carbohydrate intake, forcing the body into a state of ketosis. This metabolic state is how the keto diet works to promote weight loss and improve insulin sensitivity. By replacing carbohydrates with high amounts of fat, the body is stimulated to break down stored fat for energy, resulting in the production of ketones. These ketones then become the primary source of fuel for both the body and the brain, replacing the usual reliance on glucose. The keto diet’s effectiveness has led to its popularity in recent years, as it shows potential benefits for weight loss and improved metabolic health. It is important to note that the keto diet should be followed with caution and under the guidance of a healthcare professional, as it may have potential risks and side effects. The origin of the keto diet dates back to the 1920s, when it was initially developed as a therapeutic intervention for epilepsy in children.
What Are the Benefits of the Keto Diet?
The benefits of the keto diet are numerous for individuals looking to improve their health and achieve their weight loss goals. Here’s a breakdown of the key benefits:
- Weight loss: The keto diet facilitates rapid weight loss by encouraging the body to utilize fat as the primary source of fuel instead of carbohydrates.
- Increased energy levels: By relying on fat metabolism, the keto diet provides a steady supply of energy, preventing energy crashes associated with fluctuating blood sugar levels.
- Improved mental clarity: Many people experience enhanced focus and concentration while following the keto diet due to stable blood sugar levels and increased production of ketones, which support brain health.
- Reduced inflammation: Studies have demonstrated that the keto diet can reduce inflammation in the body, offering potential benefits for various health conditions, including arthritis.
- Controlled blood sugar levels: The keto diet helps stabilize blood sugar levels by restricting carbohydrate intake, making it particularly beneficial for individuals with type 2 diabetes.
If you’re considering the keto diet, it’s crucial to consult with a healthcare professional to ensure it aligns with your specific health needs and goals. Remember, proper guidance and support can significantly impact the success of any dietary plan.
What Are the Potential Risks and Side Effects of the Keto Diet?
Before starting the keto diet, it is important to consider the potential risks and side effects associated with this eating plan:
- Keto flu: Some individuals may experience flu-like symptoms, such as fatigue, headache, nausea, and dizziness, when they initially transition into ketosis.
- Nutrient deficiencies: Restricting carbohydrates can potentially lead to deficiencies in essential nutrients, including vitamins, minerals, and fiber.
- Increased cholesterol levels: The keto diet, which often includes a high intake of saturated fats, may result in elevated cholesterol levels for certain individuals.
- Digestive issues: Consuming a significant amount of fat and protein while limiting fiber may cause digestive discomfort like constipation, diarrhea, or other gastrointestinal issues.
- Rebound weight gain: If individuals stop following the strict guidelines of the keto diet, they may regain the weight they lost due to reintroducing carbohydrates into their diet.
What Foods Should You Eat on the Keto Diet?
- To follow the keto diet, it is important to understand which foods are allowed. Here is a list of foods you can eat on the keto diet:
- Healthy fats: Avocado, olive oil, coconut oil
- Proteins: Meat, fish, eggs
- Non-starchy vegetables: Spinach, broccoli, cauliflower
- Dairy products: Cheese, butter, Greek yogurt
- Nuts and seeds: Almonds, chia seeds, walnuts
- Low-carb fruits: Berries (strawberries, raspberries)
It is crucial to focus on low-carb and high-fat options while avoiding foods high in carbohydrates.
What Foods Should You Avoid on the Keto Diet?
What Foods Should You Avoid on the Keto Diet?
The Keto diet requires avoiding certain foods that are high in carbohydrates to achieve ketosis. Here are foods to avoid on the Keto diet:
- Grains: Wheat, rice, oats, corn
- Sugar: Avoid all forms of sugar, including honey, maple syrup, and agave nectar.
- Fruit: Limit intake due to their high sugar content, like bananas, apples, and oranges.
- Starchy Vegetables: Potatoes, yams, and carrots have higher carb content.
- Legumes: Beans, lentils, chickpeas, and peanuts are higher in carbs.
- Processed Foods: Packaged snacks, sugary drinks, and desserts often contain hidden carbs.
- Unhealthy Fats: Avoid trans fats and highly processed vegetable oils.
Is the Keto Diet Sustainable in the Long Term?
The sustainability of the keto diet in the long term is a topic of debate among experts. Is the Keto Diet Sustainable in the Long Term? While the diet has been praised for its effectiveness in achieving weight loss and managing certain medical conditions, there are concerns about its long-term feasibility. The restriction of carbohydrates, a cornerstone of the keto diet, can be challenging to sustain over an extended period. The potential risks and side effects, such as nutrient deficiencies and adverse impacts on cardiovascular health, need to be considered. It is essential to consult with a healthcare professional to determine if the keto diet is suitable for long-term use and to ensure proper monitoring and guidance.
Understanding the Atkins Diet
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Understanding the Atkins Diet is essential to grasp its principles and key points. This low-carb diet centers around consuming ample amounts of protein and healthy fats while restricting carbohydrate intake. Here are some important aspects to note about the Atkins Diet:
- Four Phases: The Atkins Diet is structured into four phases – induction, ongoing weight loss, pre-maintenance, and maintenance – each phase varying in levels of carbohydrate intake.
- Focusing on Protein and Fat: A key emphasis of this diet is on the consumption of protein and healthy fats, such as avocados and olive oil. These nutrient-rich foods help keep you feeling full and satisfied.
- Restricting Carbohydrates: The Atkins Diet limits the intake of carbohydrates, especially refined sugars and grains. By doing so, it encourages the body to utilize stored fat for energy.
- Weight Loss Benefits: Due to its low-carb nature, the Atkins Diet can lead to significant weight loss, improved blood sugar control, and enhanced energy levels.
What Is the Atkins Diet?
The Atkins Diet is a low-carb diet, but what is the Atkins diet? It’s a diet that aims to promote weight loss and improve overall health. The focus of this diet is on reducing carbohydrate intake and increasing protein and fat consumption. The Atkins Diet is divided into four phases, starting with a strict restriction of carbohydrates and gradually reintroducing carbs as weight loss goals are achieved. One of the main objectives of the Atkins Diet is to control insulin levels, as it is believed to help regulate blood sugar and promote fat burning. It’s essential to consult with a healthcare professional before starting the Atkins Diet or any other low-carb diet. This diet allows for a variety of foods, including meats, fish, eggs, vegetables, and healthy fats.
How Does the Atkins Diet Work?
The Atkins Diet works by promoting a low-carbohydrate intake to shift the body into a state of ketosis. How Does the Atkins Diet Work? By restricting carbohydrates, the body is forced to burn fat for fuel instead of glucose. This can lead to rapid weight loss. In the initial phase of the Atkins Diet, called the Induction phase, carbohydrate intake is limited to 20 grams per day to jumpstart ketosis. How Does the Atkins Diet Work? As the diet progresses, carbohydrates are gradually reintroduced in controlled amounts. The Atkins Diet also emphasizes protein and healthy fats for satiety and sustained energy. How Does the Atkins Diet Work? It is important to consult a healthcare professional before starting any diet plan.
What Are the Benefits of the Atkins Diet?
What Are the Benefits of the Atkins Diet?
The Atkins Diet offers several benefits for those looking to follow a low-carb eating plan. Here are some of the benefits of the Atkins Diet:
|1. Weight Loss:||The Atkins Diet is known for its effectiveness in promoting weight loss. By restricting carbohydrates and focusing on protein and healthy fats, the diet helps control hunger and stabilize blood sugar levels, leading to reduced calorie intake.|
|2. Improved Heart Health:||The Atkins Diet has been shown to improve heart health markers, such as lowering LDL (bad) cholesterol and triglyceride levels. It can also increase HDL (good) cholesterol, which is beneficial for heart health.|
|3. Increased Energy Levels:||The Atkins Diet promotes stable blood sugar levels, which can result in sustained energy throughout the day. By avoiding blood sugar spikes and crashes, followers of the diet often report feeling more energized.|
|4. Better Blood Sugar Control:||With its low-carb approach, the Atkins Diet can help improve insulin sensitivity and blood sugar control. This is particularly beneficial for individuals with type 2 diabetes or prediabetes.|
|5. Reduced Inflammation:||The diet restricts the consumption of processed foods and refined carbs, which are known to promote inflammation. By focusing on whole, nutrient-dense foods, the Atkins Diet can help reduce inflammation in the body.|
It’s important to note that individual results may vary, and consulting with a healthcare professional is recommended before starting any new diet.
What Are the Potential Risks and Side Effects of the Atkins Diet?
- What Are the Potential Risks and Side Effects of the Atkins Diet? Initial weight loss: One potential risk of the Atkins Diet is rapid initial weight loss, which may be due to water loss and muscle breakdown.
- Nutrient deficiencies: The diet restricts fruits, vegetables, and whole grains, which may lead to inadequate intake of vitamins, minerals, and fiber.
- Heart health concerns: The high intake of saturated fats and cholesterol in the Atkins Diet may increase the risk of heart disease and raise blood cholesterol levels.
- Kidney problems: The high protein content of the diet may put strain on the kidneys and increase the risk of kidney stones and kidney damage.
- Constipation and digestive issues: The low fiber content of the diet can lead to constipation and other digestive problems.
What Foods Should You Eat on the Atkins Diet?
- What Foods Should You Eat on the Atkins Diet? The Atkins diet allows for the consumption of high-protein foods, which are the backbone of this diet.
- Include foods such as eggs, poultry, fish, and meat as they are excellent sources of protein.
- Also, incorporate low-carb vegetables like spinach, kale, broccoli, and cauliflower, which provide essential vitamins and minerals.
- Healthy fats like avocado, olive oil, and coconut oil are also encouraged on the Atkins diet.
- Snack options can include nuts, seeds, and full-fat dairy products like cheese and Greek yogurt.
- It is essential to stay hydrated, so drink plenty of water throughout the day.
What Foods Should You Avoid on the Atkins Diet?
When following the Atkins Diet, it’s important to know what foods you should avoid to achieve the desired results. Refined carbohydrates, such as white bread, pasta, and sugary snacks, are high in refined carbs and should be stayed away from. Sugary drinks, such as soda, fruit juice, and sweetened tea, are loaded with added sugars and should be avoided. Processed meats like hot dogs, sausages, and deli meats may contain added sugars or unhealthy fats, so it’s better to steer clear of them. Highly processed foods, such as frozen meals, packaged snacks, and fast food, often contain unhealthy additives and preservatives, so it’s important to limit their intake. Lastly, it’s advisable to stay away from foods made with trans fats like fried foods and commercially baked goods as they can negatively impact heart health.
Is the Atkins Diet Sustainable in the Long Term?
The sustainability of the Atkins Diet in the long term is a subject of debate among experts. Some argue that the restrictive nature of the diet, which severely limits carbohydrate intake, may make it difficult to follow for an extended period. Is the Atkins Diet sustainable in the long term? The lack of variety and potential nutrient deficiencies associated with the diet also raise concerns about its long-term sustainability. It is important to note, however, that individual experiences may vary. Consulting a healthcare professional can help determine if the Atkins Diet is suitable for long-term adherence based on individual health needs and goals.
Key Differences Between Keto and Atkins
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Discover the distinct factors that set Keto and Atkins apart in the ultimate low-carb diet showdown. Unravel the key differences between these two popular dietary approaches that have taken the health and fitness world by storm. From analyzing the macronutrient composition and approach to carbohydrate intake to exploring the contrasting concepts of ketosis and fat adaptation, we’ll delve into the intricacies that shape each diet’s success. Buckle up as we explore their unique perspectives on processed foods and long-term sustainability, providing you with an in-depth understanding of Keto and Atkins.
The macronutrient composition plays a vital role when comparing low-carb diets like Keto and Atkins. It is important to consider the differences between the two diets regarding carbs, protein, and fat. Here is a table that clearly illustrates these differences:
|Keto Diet||Atkins Diet|
|Carbs||Very low (typically under 50g/day)||Low but gradually increase as you progress|
|Protein||Moderate||Moderate to high|
|Fat||High||Moderate to high|
The Keto diet focuses on a higher fat intake, whereas Atkins allows for a more moderate approach. Protein intake remains similar in both diets, but the main contrast lies in carb consumption. The Atkins diet initially starts with a low-carb induction phase, gradually increasing carb intake. On the other hand, Keto remains consistently low-carb. It is always advisable to consult a healthcare professional to determine which diet is best suited for your specific needs.
The ongoing debate between the Keto and Atkins diets has garnered considerable attention over the years. Both diets have gained popularity due to their effectiveness in promoting weight loss and improving overall health. Understanding the macronutrient composition is crucial for individuals striving to achieve their dietary goals. By grasping the key differences between these two diets, you can make an informed decision about which low-carb diet is most suitable for you.
Approach to Carbohydrate Intake
“When comparing the keto diet and the Atkins diet, one key difference lies in their approach to carbohydrate intake. The way they handle carbohydrate intake is crucial in deciding which diet may be more suitable for an individual’s preferences and goals. The keto diet promotes a very low carbohydrate intake, typically around 5% of daily calories. This particular approach forces the body into a state of ketosis, where it burns fat for fuel instead of carbs. On the other hand, the Atkins diet follows a different approach to carbohydrate intake. It includes different phases that gradually increase carbohydrate intake. It begins with a very low-carb phase, similar to the keto diet, but then allows for additional carbs in later stages. Ultimately, the approach to carbohydrate intake is a significant factor that distinguishes these two diets.”
Ketosis vs. Fat Adaptation
The Distinction in Low-Carb Diets
Ketosis and fat adaptation represent contrasting metabolic states that manifest in low-carb diets.
- Ketosis: Ketosis arises when the body transitions from using glucose as its primary energy source to utilizing ketones derived from fat. This metabolic shift can result in swift weight loss and enhanced mental clarity.
- Fat Adaptation: Conversely, fat adaptation denotes the body’s capacity to effectively burn fat for energy. This process occurs after a prolonged period of minimal carbohydrate intake. Although achieving fat adaptation necessitates more time compared to ketosis, it enables improved performance during endurance activities.
The choice between ketosis and fat adaptation relies on individual objectives and inclinations, such as weight loss or athletic prowess. It is advisable to consult a healthcare professional to determine which approach suits best.
Focus on Processed Foods
When comparing the Keto diet and the Atkins diet, one key difference is their approach to processed foods. While both diets emphasize reducing carbohydrate intake, the Keto diet places a greater emphasis on avoiding processed foods altogether.
- The Keto diet focuses on consuming whole, unprocessed foods to maintain a state of ketosis.
- The Atkins diet allows for more flexibility in food choices, including some processed foods.
By focusing on whole, unprocessed foods, the Keto diet aims to promote overall health and well-being, as processed foods are often high in added sugars, unhealthy fats, and artificial ingredients. Meanwhile, the Atkins diet allows for processed foods in moderation, but still emphasizes the importance of making healthier choices and limiting processed food intake for optimal results.
When considering the long-term sustainability of low-carb diets like the Keto and Atkins diets, it is important to keep several factors in mind:
- Dietary variety: To ensure long-term sustainability, it is crucial to find a low-carb diet that offers a wide range of food choices. This helps prevent monotony, ensuring an adequate intake of essential nutrients.
- Flexibility: When looking for a low-carb diet plan, it is advisable to select one that can be adjusted to individual preferences and lifestyle. This flexibility makes it easier to stick to the diet in the long run.
- Adequacy: The chosen low-carb diet should provide all the necessary nutrients required to support overall health and well-being. This ensures the diet’s long-term sustainability.
- Behavioral changes: It is important to consider the impact of the low-carb diet on eating behaviors and lifestyle modifications. This understanding contributes to the diet’s long-term sustainability.
Ultimately, the most sustainable low-carb diet is the one that aligns with your personal preferences and goals, and can be consistently followed in the long term to achieve lasting results.
Which Diet Is Right for You?
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When it comes to low-carb diets, choosing the right one can make all the difference. In this section, we’ll dive into the factors that you need to consider when deciding between the Keto and Atkins diets. From the benefits to the potential risks, we’ll cover it all, so you can make an informed choice. Plus, we’ll discuss the importance of consulting a healthcare professional before starting any diet plan. Get ready to unlock the secrets to finding the perfect low-carb diet for you!
Factors to Consider in Choosing a Low-Carb Diet
When considering factors to choose a low-carb diet, there are several important aspects to take into account in order to find the best fit for your lifestyle and goals.
- Your health goals: Evaluate whether you aim to achieve weight loss, enhance blood sugar control, or manage a specific health condition.
- Your food preferences: Take into consideration if you prefer a diet that offers more flexibility or if you are comfortable with a more restrictive approach.
- Your lifestyle: Contemplate your schedule, cooking abilities, and social commitments to select a diet that is practical and sustainable for you.
- Support system: Reflect on whether you would benefit from a diet that has a strong online community or if you prefer personalized guidance from a healthcare professional.
In the end, the best low-carb diet for you is the one that you can adhere to and enjoy while simultaneously fulfilling your health goals. It might be beneficial to consult with a healthcare professional to ascertain which diet is most suitable for you.
Consulting a Healthcare Professional
When considering a low-carb diet like keto or Atkins, it is crucial to consult a healthcare professional. Consulting a healthcare professional will allow them to evaluate your health condition, offer personalized advice, and assist you in determining if the diet is suitable for you. By consulting a healthcare professional, you can ensure that you are following the diet safely and effectively, minimizing any potential risks or side effects. They will provide guidance on proper nutrient intake, monitor your progress, and make any necessary adjustments to promote your overall health and well-being. Prior to embarking on any new diet, particularly low-carb diets, seeking professional guidance from a healthcare professional is essential for achieving optimal results and ensuring safety.
Throughout history, consulting a healthcare professional has always been vital for obtaining personalized and evidence-based advice on dietary choices. As diets have progressed and become more popular, healthcare professionals continue to play a crucial role in ensuring individuals make informed decisions and approach their diet with caution and proper understanding.
Frequently Asked Questions
What is the difference between the Keto and Atkins diets?
The Keto and Atkins diets are both low-carb diets that focus on carb restriction and macronutrient distribution. However, the key difference lies in the percentage of daily calories that come from fat. On a standard Keto diet, 75% to 90% of daily calories come from fat, while on Atkins 20 or Atkins 40, it’s about 55% to 70%.
How do the Keto and Atkins diets help with weight loss?
Both diets restrict carbs to activate the body’s fat-burning metabolism. By reducing carb intake and forcing the body into ketosis, where it uses fats instead of carbohydrates for energy, both diets can lead to weight loss. However, there are no long-term studies showing sustained weight loss with either diet.
Are there any differences in the types of foods allowed on the Keto and Atkins diets?
Both diets have similar food staples, including lean meat, fish, seafood, eggs, full-cream dairy, above-ground vegetables, low-carb fruits, and nuts. However, Atkins offers structured phases to find carbohydrate tolerance for weight loss and maintenance, with the flexibility to add certain foods like nuts, low glycemic fruits, root vegetables, and Atkins products.
Can the Keto and Atkins diets be followed by consuming processed snacks?
While both diets recommend consuming whole foods, they can also be followed by indulging in high-fat and low-carb processed snacks. However, it is possible to make healthier choices on either diet by opting for nutrient-rich foods.
What are some initial discomforts one might experience when starting the Keto or Atkins diet?
Starting the Keto or Atkins diet may cause initial discomfort, such as the “keto flu,” due to the drastic reduction in carbs. This can include symptoms like fatigue, headache, irritability, and dizziness. These symptoms are temporary and usually subside after a week or two as the body adjusts to the new diet.
Is there scientific evidence supporting the efficacy of the Keto and Atkins diets?
Emerging science supports the low carb, low sugar, keto approach as a healthy and balanced way of eating and living. Both diets have been studied in clinical trials and shown to be safe and effective for weight loss. However, it’s important to note that long-term studies on sustained weight loss are limited.