Keto can be safely called one of the most well-known and popular diets nowadays. This eating plan is based on significant restriction of carbohydrate intake (around 20-50 grams per day). However, the defining feature of keto that sets it among other low-carb diets is its focus on high fat and moderate protein consumption. Due to these factors, the person who follows this diet eventually enters ketosis, which helps them to burn weight quickly.
Though the ketogenic diet became so famous not so long ago, the history of low-carb, fat-rich diets spans centuries. For example, they were used to treat diabetes and epilepsy, among other diseases. However, nowadays, keto has become a popular approach among people who wish to lose weight quickly and effectively – let’s see if it works as intended.
How does the ketogenic diet work?
In normal circumstances, human bodies use glucose as a main source of energy, getting this fuel from carb-rich foods. However, the ketogenic diet restricts the carbohydrate intake severely, forcing the body to search for alternative approaches, such as using ketones – bodies produced from fat that serve as substitutes for glucose. However, it’s worth noting that during carbohydrate deprivation, the organism can get glucose from proteins, and that’s why the protein intake is also limited.
With time, ketones accumulate in the blood, and the body enters ketosis, starting by deriving energy from ketones. At the beginning of this period, the person might experience some specific unpleasant symptoms, such as keto flu, which typically pass with time. Among other signs of ketosis are bad breath, lower appetite, and, of course, weight loss. There are various types of the ketogenic diet, and some of them allow increasing the carb intake for specific periods of time or during workouts.
The advantages of keto for weight loss
Nowadays, studies demonstrate that the keto diet presents impressive results for short-term weight loss. Moreover, this nutrition plan can reflect beneficially on the person’s insulin resistance and lower blood pressure.
The efficacy of the keto diet has several reasons. First of all, foods with high fat content are much more filling than carb-rich products, reducing cravings. Hence, an individual stays satiated for longer periods of time even if they consume fewer calories than usual. Moreover, carbohydrates are known for increasing the production of appetite-stimulating hormones, such as ghrelin. Hence, limiting carb-rich foods also decreases your hunger.
Not only does keto help you consume less food, it directly influences the amount of calories your body burns, speeding up the weight loss process. After all, while receiving glucose from carbs is a relatively easy process, converting fat into ketones takes more energy. Hence, keto allows for losing weight quite fast and simply, which is pretty enticing for people who struggle with keeping their body mass healthy.
How to get the most benefits from keto?
Of course, just as with any other useful tool, with wrong implementation, keto might become much less effective and even harmful. Thankfully, this issue can be avoided with proper preparation: check our list of tips before starting this diet.
- Do your research
Knowing more about keto is important to understand the changes that happen in your body during this diet. For example, the aforementioned keto flu is an unpleasant symptom that goes away pretty quickly – but if you don’t know that, you might forsake your diet before reaching any significant results.
- Consult with a medical professional
The principles of the keto diet imply a significant change in your ratio, which might influence your health. Talk to a dietitian to ensure that keto suits your body and to alter this diet to complement your body’s unique needs.
- Start from small steps
Preparing yourself beforehand is a good way to become accustomed to the specific requirements of the keto diet. By limiting your carb intake gradually, you’ll allow your body to adjust and adapt to the new eating plan.
- Ensure that your diet includes all essential nutrients
Since the keto diet eliminates whole groups of products from your plate, such as grains, legumes, and sweet fruits, you need to ensure that your organism still receives all vitamins and minerals it needs by receiving them from other foods. Moreover, pay attention to the type of fats you consume, choosing foods low in saturated fats – olive oil, avocados, and fatty fish. Though indulging in bacon and cheese is tempting, remember about your health!
In conclusion, two important things can be said about the ketogenic diet. First of all, its efficacy is proven both by research and testimonials from people who lost weight on keto. However, to ensure that you receive all the benefits of this diet while avoiding potential risks, you need to approach it carefully, preparing your body and mind for this experience beforehand.