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Keto Diet For Weight Loss
The ketogenic diet, sometimes known as the “keto” diet, is a low-carb, high-fat dietary method that has been utilized to manage various medical problems for decades. The keto diet was popular in the nineteenth century as a means of diabetes management.
It was first used to cure seizures in children who had failed to respond to other treatments. Diabetes, polycystic ovarian syndrome, and Alzheimer’s have also been studied and treated with the keto diet in controlled environments.
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Thanks to the low-carb diet craze that began in the 1970s with the Atkins diet, ketogenic diet is attracting a lot of popularity as a possible weight-loss technique. Most low-carb diets, such as the Paleo and Dukan, are rich in protein but low in fat. The ketogenic diet, on the other hand, is distinguished by its extremely high fat consumption, usually up to 80%, including only a modest protein consumption.
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Keto diet for weight loss and metabolic disorders
Excess weight and metabolic disorders are big public health issues around the world. Obesity impacted a big percentage of adults worldwide in 2016.
Excess weight is a contributing factor for metabolic disorders, which is characterized by type 2 diabetes, elevated blood pressure and low HDL.
A lot of diets have arisen to counter this, such as the ketogenic diet, which involves consuming relatively little carbs. According to several studies, ketogenic diet may help people who are obese.
Some researchers, have doubted the ketogenic diet’s health effects and have requested for further testing. While ketogenic diet can aid in weight loss, it can also lead to complications.
The keto diet can help with weight loss and control metabolic syndrome.
Keto diet for weight loss – How does it work
The ketogenic diet for weight loss is based on the idea by stripping the body of glucose, (which is the key energy source for all body cells and is acquired by consuming carbs) an alternative energy source called ketones is created from accumulated fat. Since it can’t accumulate glucose, the brain requires it in a consistent supply, around 120 grams per day.
Our body in the beginning draws accumulated glucose from the liver and briefly breaks down some muscle mass to release glucose while fasting or eating too little carbs. If this process goes on for a few days and the body’s accumulated glucose is drained, insulin levels drop, and the body switches to consumption of fat as its primary source of energy.
Ketones are then produced by the liver from fat, which can be used if glucose is not present.
Ketosis occurs as ketones consentrate in the blood. During cycles of fasting and vigorous exercise, healthy people naturally undergo moderate ketosis. The brain uses ketones for energy, and people will normally create sufficient insulin to avoid additional ketones from developing, according to users of the ketogenic diet.
If the keto diet is closely observed, ketone levels do not exceed a dangerous amount known as ketoacidosis. The length of time it takes to enter ketosis and the amount of ketones that concentrate in the blood varies from individual to individual and is influenced by factors related to body fat ratio and metabolic rate when resting.
Keto diet for weight loss – What is ketoacidosis
Ketoacidosis is a major diabetes condition that happens when the body releases excessive amounts of blood acids known as ketones. When the body is unable to create sufficient insulin, the condition progresses.
Insulin is a hormone that aids in the absorption of sugar, which is the primary source of fuel for our body muscles and tissues. When you don’t have enough insulin, the body starts breaking down fat for energy. If left unchecked, this mechanism results in an accumulation of acids in the blood known as ketones, which may lead to ketoacidosis.
Keto diet for weight loss – What is a ketogenic diet
A ketogenic diet is a high-fat, moderate-protein, and low-carb diet.
The body enters a biochemical state known as ketosis when carbohydrates are decreased and fats are increased. The body then converts fats to ketones, which are biochemicals that provide energy to the brain.
When on ketogenic diet the body and brain get quite good in burning ketones and fats for energy rather than carbohydrates after a few days or weeks.
In addition, the ketogenic diet reduces levels of insulin in the bloodstream, which can help the body with insulin sensitivity and blood sugar control.
Keto diet for weight loss
Ketogenic diet have been shown to help people with weight loss. It can help you lose weight and maintain muscle mass.
Even after meeting overall calorie consumption, some researches indicate that a keto diet could be more beneficial than any low-fat diet for weight loss.
Those on a keto diet lose twice more weight than those on a low-fat diet (according to recent studies). Also while on keto diet people will observe their levels of HDL and Triglyceride to get better.
However, individuals that decrease their caloric daily intake by a similar amount, may have resulted in greater weight loss.
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Keto diet for weight loss – Reasons you might not be loosing weight
1. Consuming a lot of protein: A small amount of protein is allowed in many low-carb diets. Usually people believe that a low-carb diet but high in protein is the same as a keto diet.
On the other hand, since the body can decompose excess amounts of proteins into amino acids and turn them to sugars, this form of diet is unlikely to induce the body to enter a state of ketosis.
Individuals on the keto diet would get the majority of their daily calories from fat, that accounts for almost 70% of their daily caloric consumption.
There isn’t much space for protein for such a high fat consumption. It is doubtful that an individual would enter ketosis if protein accounts for more than 25% of their diet.
2. Consuming a lot of allowed carbs: Several varieties of carbs including nuts and dairy, are allowed on the keto diet. This are normally high-fat, nutritional foods that complement a keto diet well.
They do, however, include carbohydrates. Individual who consumes plenty of these foods would be unable to achieve and sustain ketosis.
3. Not counting you daily carolic intake:It’s doubtful that anyone who consumes more calories which their body will burn can lose weight. Even if they are in ketosis, individuals that eat too many calories can still gain weight.
Foods rich in fat have a lot more calories than foods that are rich in carbs and proteins.
As a result, it is critical that people keep record of how much calories they eat. Following a well-balanced diet will assist an individual in achieving their ideal weight.
4. Consuming a lot of snacks: Even if an individual follows a meal schedule, if they indulge in frequent snacking, their caloric intake may skyrocket.
While a snack can help you avoid food cravings, it can also undermine your weight loss efforts.
5. Alcohol consumption: Carbohydrate concentration is increased in many alcoholic beverages, including wine and beer. These kinds of alcohol are not permitted on most keto diets.
Gin and vodka for example, have a lower carb content, making them suitable for a keto diet. However, these alcoholic drinks are high in calories. As a result, even these choices might sabotage weight loss.
Alcohol consumption is a very simple way to gain weight and increase your caloric intake without providing anything beneficial to your body.
6. Absence of exercise: Staying healthy necessitates regular exercise. Exercise also boosts the body’s metabolism and aids in calorie burning. As a result, it’s an excellent guide for dieters.
Exercise is particularly important on a keto diet because the foods consumed are high in fat and include a lot of calories. Exercising and burning calories will assist an individual in achieving their ideal weight.
7. High levels of stress: A stressfull lifestyle and environment can also sabotage weight loss when on the keto diet. Stress can induce differences in hormone levels, which can cause to gain weight or having trouble losing weight, according to a 2012 study.
People who have increased levels of stress may desire and be more vulnerable on consuming snacks. Snacks increase the total number of calories in your diet.
8. Unable to enter ketosis: When people don’t lose weight on the keto diet, it’s mostly because they haven’t reached ketosis.
The most important cause for failure to enter ketosis is a lack of carb restriction. Carbs can account for just only 10% of an individual’s caloric consumption on the keto diet.
Many keto diets only allow to consume between 20-50 grams of carbohydrates per day.
Keto diet for weight loss – Final thoughts
For certain people, getting into and staying in ketosis is a daunting challenge. The keto diet is restrictive, and people must follow it religiously in order to get results.
Most people will achieve ketosis and begin working on their weight loss goals with a few small changes.
If you’re having trouble losing weight after practicing the keto diet and exercising daily, it is advised to see a doctor and for better results join a custom keto diet meal plan created from proffesional chefs.
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