A Keto or DNA Diet For Weight Loss: Which Is Better?

Quick Answer: A 2020 peer-reviewed study found that a ketogenic diet produced faster initial weight loss (over 24 weeks), but a personalized, DNA-informed low-glycemic diet produced significantly better weight loss and cardiometabolic markers at an 18-month follow-up — largely because it was easier for people to stick with long-term. Neither diet is universally “better”; the real difference the study found was in long-term adherence.

In the past several years, wellness influencers and biohacking podcasters have popularized the high-fat, low-carb ketogenic (or keto) diet as an effective way to lose weight and improve metabolic health markers.

The keto diet involves eating a very low-carb, high-fat diet to trigger the body into a state of ketosis, where it becomes efficient at burning fat for fuel instead of relying on glucose from carbohydrates.

Many people who try keto report early weight loss success. However, sustaining a low-carb, high-fat diet long-term can be difficult, and some people report side effects from staying on it, including mood fluctuations, fat accumulation in the liver, and symptoms of micronutrient deficiency.

What the Research Actually Found

A 2020 study published in BMC Nutrition followed 114 overweight and obese adults at a weight loss clinic. Participants self-selected either a standard ketogenic diet or a personalized low-glycemic-index diet informed by 28 genetic variants (SNPs). The study ran in two stages: a 24-week dietary intervention, followed by an 18-month follow-up period.

The results:

• After 24 weeks, the keto group had lost more weight on average (−26.2 kg vs. −23.5 kg).
• At the 18-month follow-up, the picture flipped: the personalized diet group had lost significantly more weight overall (−27.5 kg vs. −19.4 kg), while the keto group had regained some of their initial loss.
• The personalized diet group also showed significantly greater improvements in total cholesterol, HDL cholesterol, and fasting glucose than the keto group.

In other words: keto won the short sprint, but the personalized approach won the marathon — largely because it was easier to sustain over 18 months. This is a single study with self-selected (not randomized) groups, so it’s evidence, not proof — but it’s a well-designed, peer-reviewed comparison worth taking seriously.

Worth knowing: one of the study’s co-authors was, at the time, an employee of a commercial DNA-diet company. That doesn’t invalidate the results — the study is peer-reviewed and the methodology is transparent — but it’s fair context, especially since we’re citing it here to talk about our own personalized diet products.

Why Personalization Tends to Win Long-Term

The core lesson from this research isn’t “DNA diets are magic” — it’s that restrictive diets are hard to sustain, and the diet you can actually stick to usually outperforms the “theoretically optimal” one you abandon after a few months.

A DNA-informed approach doesn’t ask you to overhaul your entire eating pattern. It typically identifies smaller, targeted adjustments — how you handle carbohydrates, which fats you metabolize efficiently, which foods you may be more sensitive to — that fit into how you already eat, rather than replacing it wholesale.

A DNA Diet Case Study

To further illustrate the weight loss successes we have witnessed from customers who made small adjustments to their diet and lifestyle based on their DNA, let us share Sarah and Erica’s story.

Meet Sarah

Sarah is a 31-year old female who has struggled with yo-yo dieting and the effects of cyclical weight gain and weight loss at a young age. She has a small to medium build and has tried every diet under the sun to lose weight and stay fit – from fat-fueled keto diets to protein-packed paleo diets to plant-based vegan diets. Finding a diet that supports healthy weight maintenance has been difficult for Sarah. In her mid 20’s, Sarah experienced a period of unexplained weight gain, which was related to hormonal imbalances. She’s frustrated with not knowing what diet works best for her and is seeking guidance on how to eat and live to maintain a healthy weight while supporting her hormones proactively.

Sarah’s genes related to diet and nutrition (from the dietPower DNA Test Kit)

• High genetic variations in Protein – associated with a consistent intake of dietary protein from nuts and seeds to stay satiated and full.
• Low genetic variations in Carbohydrates – associated with an excellent ability to process carbohydrate foods like whole fruits, vegetables, grains, lentils and legumes.
• Moderate genetic variations in Insulin – associated with a moderate ability to regulate blood sugar, which means she has to avoid high glycemic foods like sodas, fruit juices, and foods with refined white sugar.
• Low genetic variations in Fats – associated with an excellent ability to metabolize saturated and unsaturated fats from cold-pressed oils, fatty fishes, avocado, nuts and seeds.

• High genetic variations in Food Tolerances – associated with a poor tolerance to alcohol, caffeine, gluten, lactose, salt and sugar cravings.

• High genetic variations in Vitamin B12 – which can lead to issues processing key vitamins needed for macronutrient metabolism, energy and keeping cells fed and healthy.

Sarah’s genes related to fitness (from the fitPower DNA Test Kit)

• Low genetic variations in Endurance – making this type of activity such as cycling, swimming, jogging, and yoga more favourable for Sarah.
• High genetic variations in Power Sprint – making activities like weight-lifting, circuit training and interval training less effective for Sarah.

Sarah’s genes related to hormone health (from the healthPower DNA Test Kit)

• High genetic variations in Biosynthesis of Androgens and Estrogens – making Sarah more susceptible to an increased risk of hormone imbalance.
• High genetic variations in the Elimination of Estrogen Metabolites – putting Sarah at a higher risk of exposure to biologically active and toxic estrogen metabolites.

Changes Sarah made to her diet and fitness plan:

• She became more diligent in eating a consistent amount of protein with raw nuts and seeds throughout the day, keeping her full and satiated.
• She introduced more healthy carbohydrates into her diet with whole grains, legumes, and resistant starches. Making sure to choose lower glycemic options, helping to keep her hormones balanced and her mood healthy.
• She has always known that her body was more sensitive to dairy, caffeine, gluten, and alcohol compared to others. Her genetic results confirmed her suspicions and have convinced her to avoid those foods for good – resulting in improved digestion, sleep, reduced gas, bloating and water retention.
• She increased the frequency of slower, low-impact activities like yoga and stretching and reduced the frequency of weight-lifting sessions per week. As a result, her body composition has improved dramatically within three months.
• Knowing that she is prone to imbalanced hormones, she now works with a naturopath to monitor her sex hormones once a year.

Results for Sarah from eating a DNA-based diet:

Sarah has never felt better about her physical and mental wellness without the stress caused by her yo-yo dieting habits. With the confidence of knowing exactly how she should be eating and exercising for her body, she can now focus on making individualized yet straightforward guidelines to maintain a healthy weight and balanced hormones.

Meet Erica

Erica is a 53-year-old female who is overweight and has Type 2 Diabetes. She has struggled to lose and keep weight off all her life. Erica has had many failed attempts with traditional calorie-based diet programs, gym memberships and national weight-loss chains. She achieved temporary weight loss only to gain even more weight back eventually. Erica has knee problems that affect her ability to exercise and is always tired. She feels worried and discouraged at the increasing weight and health challenges she is facing.

Erica’s genes related to diet and nutrition (from the dietPower DNA Test Kit)

• High genetic variations in Carbohydrates – associated with increased sensitivity to dietary carbohydrates, an increased tendency to gain weight and lower success with weight-loss regimens.
• Low genetic variations in Fats – associated with an excellent ability to metabolize fats in the diet.

• High genetic variations in Lactose – associated with a poor ability to digest Lactose.

• High genetic variations in Vitamin B6 and B12 – which can lead to issues processing key vitamins needed for macronutrient metabolism, energy and keeping cells fed and healthy.

Erica’s genes related to fitness (from the fitPower DNA Test Kit)

• High genetic variations in Endurance – making this type of activity (such as long sessions of cardio) less effective for Erica
• Low genetic variations in Power Sprint – making weights and strengthening activities a good fit for her body

Changes Erica made to her diet and fitness plan:

Erica was raised in an era where she was taught fats were terrible and had focused on eating low-fat foods much of her life to manage her weight. Erica realized she had avoided foods that her body was genetically well designed for.

• She incorporated healthy fats in her diet, such as nuts, fish, seeds, olive oil, avocados and omega 3s.
• She ate carbohydrates with a lower glycemic load, such as beans, lentils, nuts, vegetables, fruits and whole grains from the pasta and breads she adored.
• She ate smaller, more consistent meals throughout the day to supply her body with consistent energy that her body could efficiently use and burn off.
• She cut out all dairy – which was difficult – having been raised in a farming community and immediately started to feel less bloated. She was surprised to realize that the pain she had experienced in her knees for years was disappearing within two weeks.
• She started taking a complex B vitamin (methylated) and found her energy to improve. With her knees improving, she started walking and added strengthening activities – a good fit for her fitness genes – to better metabolize carbohydrates and manage her diabetes.

Results for Erica from eating a DNA-based diet:

Within a few weeks of eating the right foods and starting an exercise program based on her DNA profile, Erica’s weight began to fall off. An initial weight loss of 40 pounds plus four dress sizes in 3 months.

Key Takeaways

A sustainable weight-loss approach needs to be one you can actually maintain. When a diet — keto or otherwise — deviates sharply from how you already eat and live, adherence tends to drop over time, and the research bears this out.

Personalized nutrition doesn’t promise faster results than any other approach. What the evidence suggests it offers is better long-term adherence, which, over 18 months, mattered more than which diet produced faster initial results.

Wondering what changes might fit your genetics? Learn more here.

FAQ

Is a DNA diet scientifically proven to work better than keto?
One peer-reviewed study found better 18-month outcomes with a personalized, DNA-informed diet compared to keto — but it’s one study with a self-selected (not randomized) design. It’s meaningful evidence, not definitive proof for everyone.

Why did the keto group do better at first but worse later?
Keto often produces fast initial weight loss because it’s highly restrictive, but that same restrictiveness makes it hard to sustain. The study found the keto group regained weight after 18 months as adherence dropped, while the personalized diet group continued to lose weight.

How much weight loss per week is considered safe?
Most health guidelines recommend a pace of roughly 1–2 pounds per week for sustainable, healthy weight loss. Faster loss can happen for individual reasons, but it isn’t the general benchmark to aim for.

This content is intended for educational and informational purposes only. While we strive to provide accurate, science-based insights, we are not medical professionals, and this article is not a substitute for personalized medical advice. Always consult your healthcare provider regarding questions about your health.

Author: Dr. Lois Nahirney founded dnaPower after a personal family health journey. She is dedicated to making the science of genetics simple and actionable. Her mission is to empower everyone with the knowledge to control their well-being.The keto diet involves eating a very low-carb, high-fat diet to trigger the body to go into a state of ketosis. When this happens, the body becomes incredibly efficient at burning fat for fuel instead of glucose derived from carbohydrates.