Ketogenic Diet and Weight Loss: What You Need to Know

 A ketogenic diet is a high-fat, low-carb diet that is proven to offer many health benefits. Some of the benefits include boosted energy levels, weight loss, and management of diseases such as type 2 diabetes.

 A keto diet works by lowering your body’s carbohydrate consumption dramatically and increasing the intake of fats. This will lead to a metabolic process known as ketosis. 

Not sure what this entails exactly? Check out everything you need to know about keto here. 

How to Achieve Ketosis

Ketosis is a normal metabolic process that usually takes place in the body without any alterations. The body functions by using glucose to produce energy. If the glucose level is not enough, the body will burn stored fat instead. 

Since carbohydrates are the primary source of energy in the body, reducing carb consumption means there won’t be enough glucose to burn up. The aim of ketogenic diets is to force the body to derive energy by burning fats instead of carbs. Once the body starts burning fat, it gets into a metabolic state known as ketosis.

What Should I Eat?

A keto diet should be extremely low-carb and high-fat. You can learn all the foods that count in this KETO diet guide, but some of the staple foods include:
  • Butter
  • Eggs
  • Fish
  • Meat
  • Cheese
  • Oils
  • Heavy cream
  • Avocados
  • Nuts
  • Low-carb vegetables
  • Seeds
You should avoid all carb sources including:
  • Rice
  • Beans
  • Grains
  • Potatoes
  • Milk
  • Cereals
  • Fruits
  • Sweets
  • High-carb vegetables
How is a Ketogenic Diet Different From Other Weight Loss Solutions?

One of the most stubborn fats in the body is belly-fat. The fat in your belly is known as visceral fat, which poses many dangers to your body by encasing your internal organs. Visceral fat is believed to be a major cause of type 2 diabetes and heart disease.

While other weight loss methods such as calorie restriction may not spot-target specific areas to reduce fat, a keto diet does more. A ketogenic diet eliminates stubborn belly fat by converting it to energy. This diet has strong anti-inflammatory effects that make it easier to burn stubborn belly fat.

If you want to speed up the weight loss process, it’s advisable to combine a keto diet with high-intensity interval training. 

Is a Ketogenic Diet for Everyone?

Since people have different metabolisms, lifestyles, genes, body types, and personal preferences, a ketogenic diet is not for everyone. It’s ideal for people who are trying to lose weight or those who are at risk of metabolic syndrome. Elite athletes and bodybuilders looking to build more muscles can also benefit from this diet. 

If you prefer high-carb and low-fat meals, this might not be the diet for you. However, you can use a ketogenic diet for short-term benefits such as weight loss or health improvement. Make sure you follow the guidelines strictly during this duration to achieve the desired results.

How to Minimize the Side Effects

Ketogenic diets have minimal to no side effects, especially for most healthy people. However, your body might suffer negative symptoms known as “keto flu.” This usually happens due to the immediate transition to a new eating regimen (high-fat and low-carb diet). 

This period, however, only lasts a few days as your body tries to adjust to the new diet. Some of the symptoms include: 
  • Sleep disturbances
  • Nausea
  • Low energy
  • Digestive discomfort
  • Hunger
To avoid these side effects, start with more traditional high-fat or low-carb diets and ease your way into keto. What you want is to train your body to burn more fat before you start taking a full keto diet. You can also consider mineral supplements and adding more salt to your meals to restore your body’s balance.

Bottom Line
 
Ketogenic diets offer great weight loss benefits, and it may just be the solution for you. Talk to your doctor before starting.
 
 
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