When it comes to weight loss diets, primarily there are two contenders that people mention over and over again for their utilities: the ketogenic diet and WW (formerly known as Weight Watchers). As there couldn’t be many differences between the two approaches, both have huge followings due to their results.
Concept of WW
Over the last few decades, WW is an extremely popular commercial diet program built around the concept of moderation and portion size, and it lets followers incorporate any type of food they want into their diet. WW allocates you a daily Smart Point allotment and ranks you in one of three color-coded programs based on your weight loss requirements. A brief overview of the colors is as follows-
- Purple: Few Smart Point allowed each day, with 300+ Zero Point foods, comprising fruits, vegetables, lean proteins, and whole grains
- Blue: Moderate Smart Points allowed each day, with 200+ Zero Point foods, comprising fruits, vegetables, and lean proteins
- Green: More Smart Points allowed each day, with 100+ Zero Point foods, mainly fruits and vegetables
Usually, the foods lower in Smart Point can be lower in calories, fat, and sugar and higher in fiber and protein. High-point foods are usually high in calories, fat, or sugar, such as ice cream, French fries, or fatty meats. So, as you include high-point foods, they’ll consume your daily Smart Point allotment faster. Moreover, WW is a paid program where various tiers are there based on the level of support they offer. After subscribing, you gain access to the WW tracking app and all its included tools.
Is It Effective for Weight Loss?
Yes, WW seems effective for weight loss. Multiple studies have proved that WW helps people lose weight. Though you must note that WW funded many of these studies directly or indirectly, to influence results. In a WW-funded analysis with 279 people, researchers discovered that those using the WW program lost more than double the weight of a control group within 3 months. Most likely the WW participants also maintained their weight loss a year later. Another major WW-funded research including more than 29,000 people found that, on average, participants lost nearly 6 pounds or 3 kg within 12 weeks. Almost two-thirds of participants could lose at least 5% of their body weight.
Concept of Keto
The keto diet happens to be a high fat, low carb, moderate protein diet that people earlier used to manage epilepsy. People at present use it for many other purposes, including weight loss and blood sugar control. Unlike WW, it isn’t any commercial diet program and is rather an eating pattern. On keto, your body enters a state known as ketosis where you burn fat, instead of carbs, as your main source of fuel. This provides many potential metabolic benefits for people aspiring to lose weight:
- Low appetite
- Better blood sugar regulation and lower insulin levels
- Easier to burn stored body fat
- Maintenance of metabolic rate as calories are burned during rest
As the keto diet is low in carbs and sugars, whenever you’re on it you must avoid foods such as:
- Sugary sodas
- Sweets and desserts
- Even maximum fruits
Whereas, you can safely include the following:
- Nuts and seeds
- Most meats
- Non-starchy vegetables
- Low sugar fruits, such as berries
- Full-fat dairy products
Is It Effective for Weight Loss?
Yes, similar to WW, keto seems to be effective for short-term weight loss. Multiple studies have researched the success of a keto diet for weight management. A study comprising 89 people with type 2 diabetes and obesity discovered that people following a keto diet had lost significant weight and had more reductions in their waist circumference after 4 months compared to individuals following a standard low-calorie diet.
Rather, more than 90% of participants in the keto group lost at least 5% of their body weight during the study, and more than 80% lost at least 10%. According to another review of studies comprising nearly 1,500 people that compared a keto diet with a low-fat diet, the weight losses of those in the keto group were much higher than those of the low-fat group, at least until a follow-up of 2 years.
WW and keto each boast benefits beyond weight loss.
WW is there for a long time and has an established track record of success. A major benefit of the WW program is that it offers a procedure to practice moderation and portion control that’s easier than calorie counting. Additionally, it may help make better food choices over time. Even after stopping the program, you can still apply the principles you learned from WW for better food choices. Moreover, WW provides an in-built support network, even with its least expensive Digital Only plan to provide access to a members-only virtual community. However, higher-priced plans provide additional support options, such as online or in-person meetings and unlimited one-on-one coaching.
Similarly, the keto diet has multiple benefits. A major benefit reported by several keto dieters is how fast they can lose weight on the diet. This may be due to multiple factors. It seems that being in ketosis has an appetite-suppressing effect, making it convenient for a person to consume fewer calories. Moreover, the keto diet can minimize your insulin levels. If insulin levels are lower, then it is easier for your body to burn its own stored fat.
It also controls your blood sugar levels to help rein in hunger and food cravings. According to a few case reports, people with type 2 diabetes drastically increase their blood sugar regulation and reduce their need for insulin and diabetes medications after beginning a keto diet.
Conclusion WW provides interpersonal support to its participants and inspires restraint and portion control. On the contrary, Keto helps to improve blood sugar levels and minimize your appetite, making weight loss a less challenging task.