Why is a Keto Diet the Best Way to Lose Weight?
By Richard Browny
Have you tried various diets and methods to lose weight? If you have, you're more likely to have heard about the ketogenic diet, also known as the keto diet. The ketogenic diet is a high-fat, low-carb diet that has proven to have many health benefits for many individuals, including weight loss.
The health and fitness world is divided regarding the effects of the keto diet. Some believe that it's a great way to shed weight, especially fat while enjoying various health benefits. Some, on the other hand, believe that it's too extreme and difficult to sustain. Many find a modified ketogenic diet is more successful in terms of sustained long-term health benefits, including weight loss.
Keto Diet for Beginners
It is aimed at bringing one's body in a state known as 'ketosis.' The body is starved of its usual primary source of fuel, which is glucose degraded from carbs, forcing it to become a fat-burning machine. A body in ketosis relies on the fat reserves in the body and the food that is consumed.
The switch to using fat for energy enables individuals to lose fat effectively. The loss of fat not only contributes to weight loss but also paves the way for various other health benefits. Both traditional (extreme) and modified keto diets can bring one's body into ketosis.
In addition to a high-fat, low-carb keto diet foods, one can promote ketosis in their bodies with the use of keto diet drinks and supplements consisting of best exogenous ketones.
Keto Diet for Weight Loss
The principle behind it is simple. The carbohydrates that usually make up the majority of traditional meals end up as stored fat in our bodies resulting in weight gain. It cuts down the intake of carbs so that the body is forced to look elsewhere to fuel itself.
It results in your body switching from its primary or usual fuel source glucose to fat. When a body is in ketosis, it produces acids known as ketones by breaking down fat stored in your body to provide the energy that the body needs.
Firstly, your body will not gain weight because you aren’t providing it with carbs that usually end up as fat. Secondly, your body in ketosis will burn fat for energy. As a result of these two main factors, many individuals have successfully lost weight using the keto diet.
How to Start Keto Diet for Weight Loss
You must first understand the food that you can consume before you start using the ketogenic diet to achieve your fitness and weight goals. You are advised to include meats (chicken, turkey, bacon, ham), fatty fish (tuna, salmon, mackerel), eggs (preferably omega-3 whole eggs), dairy (butter, cheese, cream), nuts and seeds (flax seeds, almonds, chia, walnuts), healthy oils (coconut oil, avocado oil, olive oil), low-carb vegetables (tomatoes, onions, peppers, and greens in general), avocados, and condiments (pepper, salt, healthy herbs). Furthermore, one should focus on consuming one-ingredient foods as much as possible when they are under the keto diet.
It is advisable to avoid sugary food (ice cream, soda, cake), starches (rice, pasta, cereal, wheat-based food), all fruits except for avocados and berries in small portions, beans (legumes, peas, lentils), root vegetables (potatoes, sweet potatoes, carrots), sauces and condiments, alcohol, diet foods with the "low-fat" and "sugar-free" labels. The problem with low-fat and sugar-free packaged products is that they usually contain high amounts of carbs and sugar alcohols that can reduce ketone levels in your body.
Types of Keto Diets
Numerous variations exist depending on how long an individual has tried the diet to specific individual goals and needs of different individuals. It is normal for athletes and bodybuilders to have their own customized ketogenic diet that is in line with their nutrition needs and health and weight goals. The Classic Keto Diet requires you to consume carbohydrates and protein to a ratio of 4:1.
The Modified Keto Diet is less restrictive and more suitable for beginners or for those who find classic keto to be too difficult. The MCT (Medium Chain Triglycerides) variation allows you to consume higher amounts of protein and carbs compared to classic keto.
The Atkins Diet, which is another popular diet in the health and fitness world, requires individuals to adapt to a low-carb diet with the freedom to eat high amounts of protein. The Modified Atkins is a type of a keto diet where people are encouraged to eat fat without limiting the protein intake at all. Furthermore, fats must be eaten whenever a meal comprises of carbs under the modified Atkins diet.
For improved keto diet results, many recommend intermittent fasting in a combination of the eating plan. Intermittent fasting restricts your meal times to a short eating window, which is no longer than eight hours of the day. You will not consume any food except for water and black coffee for the remaining 16 hours. Your body faces a shortage of glucose during the fasting window, forcing it to break down fat for energy.
Furthermore, intermittent fasting, aided by ketosis, can induce autophagy in one's body. Autophagy is the human body's way of cleansing itself. It leads to the body repairing damaged cells and recycling dead cells that have proven to be highly effective against many diseases.
Conclusion: The ketogenic diet has been proven to help individuals lose weight, especially fat. Other health benefits of a keto diet also include decreased chances of heart disease, cancer, diabetes, skin problems, Alzheimer’s, Parkinson’s, Epilepsy, and many other mental illnesses. Therefore, one should not be encouraged to adapt to the keto diet simply because they intend to lose weight since there are many other health rewards they can enjoy.
Furthermore, it is different from many other popular eating regimens out there since it allows people actually to eat and feel full. Many people, who follow the ketogenic diet experience higher energy levels, both physically and mentally, without developing cravings. Therefore, if you intend to eat healthier, lose some weight, and enjoy bigger health rewards in the process, the keto diet is the perfect option.
Do you have any questions regarding the keto diet and its health and fitness benefits? Do you have any experience with the ketogenic diet? More importantly, do you have any keto diet tips that other readers may find useful? Share your thoughts and advice in the comments section below.
Author’s Bio: Rich has a passion for health and fitness. He is a firm believer that what you eat is as important as sweating it out in the gym or outdoors. Andrew takes an interest in various eating plans out there while sharing his knowledge with other health and fitness enthusiasts.