The ketogenic diet has become a popular weight loss method in recent years. Many people have heard of it, but few know exactly what it involves and how effective it can be. If you’ve recently stumbled upon the keto diet and are trying to understand what this means and how this impacts your weight loss goals, keep reading! The ketogenic diet is a low-carbohydrate eating plan that prompts the body to begin burning fats instead of carbohydrates as its primary source of energy. This process is known as ketosis. Reducing carbohydrate intake and increasing fat intake forces the body to make new adjustments in order to continue meeting its energy needs. This article will explain everything you need to know about the Keto Diet, from an overview of why this diet works so well for weight loss to foods that are allowed on this specific plan.
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Table of Contents
What is the Keto Diet?
The ketogenic diet is a very low-carbohydrate, high-fat diet that causes the body to transition from using glucose (or sugar) as its main source of energy to using fat. This process is known as ketosis. The ketogenic diet (or keto diet) is a very low-carb diet which triggers the body to enter a state of “ketosis” in order to make use of the available fat stores for energy. When the body is in a “carb-burning state” (i.e. when the body is on glucose or carbohydrates for energy), the body produces insulin. Insulin puts a halt on the breakdown of fats. By restricting the amount of carbs you take in and increasing the amount of fat you consume, you can initiate this fat-burning state in your body. Get your custom keto diet plan.
Keto Diet Basics
There are a few things you need to know about the keto diet before you begin. First, ketosis is a natural process in the body that occurs during fasting or when people are consuming a low-carbohydrate diet. The goal is to trick your body into starvation mode, so it begins to break down its fat reserves and use those as energy. Next, a very low-carb diet means eating less than 30 grams of carbohydrates per day. This is more than less than 50 grams of carbs per day, which is recommended for most people trying to lose weight. Finally, you’ll want to eat a lot of healthy fats on a keto diet, such as olive oil, avocado, coconut oil, or nut butter. You’ll also eat protein and very small amounts of dairy, legumes, and unprocessed starchy vegetables.
How Does the Keto Diet Help With Weight Loss?
The ketogenic diet helps with weight loss in three key ways. First, it naturally reduces your appetite due to the high fat content of the diet. Second, it promotes weight loss in the abdominal area because this type of fat breakdown is released into the bloodstream and transported to the liver, where it is turned into energy. And finally, eating a high-fat diet helps you to burn more calories because fat is more metabolically active than carbohydrates.
What to Expect While on the Keto Diet
Depending on your starting weight and other factors, you can expect to see positive results from the ketogenic diet within the first two weeks. Some people report shedding a few pounds each week for the first few months, while others notice a slow, steady weight loss. Like with any diet, you may experience some side effects while adjusting to a keto diet. Some of these effects include bad breath, constipation, and fatigue. If you experience any adverse side effects that are causing you discomfort, try adjusting your diet.
Foods Allowed on the Keto Diet
Healthy fats: Avocado, coconut oil, ghee, grass-fed butter, olive oil, sesame oil, sunflower oil. Protein: Chicken breast, eggs, fish (salmon, tilapia, halibut, etc.), ground beef, pork loin, turkey breast, and whey protein (cottage cheese and Greek yogurt can also be eaten in moderation). Starchy vegetables: Carrots, butternut squash, beets, green beans, pumpkin, sweet potatoes (limit to one serving per day), yams. Dairy: Cheddar, low-fat milk, mozzarella, Parmesan, ricotta, Swiss.
Disadvantages of the Ketogenic Diet
As effective and safe as the keto diet is for weight loss, there are some disadvantages that you should be aware of. These include increased risk of kidney stones, reduced energy, and impaired athletic performance. You should also be aware that keto is not a long-term strategy for weight loss. If you do not maintain a healthy diet after completing the ketogenic diet, you will likely gain the weight back.
Final Words
If you are searching for an effective and healthy way to lose weight, the ketogenic diet is a promising option. This diet is a low-carbohydrate eating plan that prompts the body to begin burning fats instead of carbohydrates as its primary source of energy. From an overview of why this diet works so well for weight loss to foods that are allowed on this specific plan, this article provides everything you need to know about the keto diet. Are you ready to try this promising weight loss method?
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