Probably heard a lot about the Ketogenic diet by now, haven’t you? It’s all over the Internet and it’s hailed for its ability to lose weight. If you know anything about this diet, it’s rich in fat. So can such a diet really make the fat burn? Will it work if you have an eating disorder? Probably yes.
Before addressing this, let’s see if you have the right definition of the Ketogenic diet.
What is the Ketogenic Diet?
This diet is similar to a standard low-carb diet. You are also supposed to put a limit on sugar and starch. The carbs are replaced by an adequate amount of protein and high fat. The goal of this diet is to force the body to burn fats instead of carbs.
The ketogenic diet is primarily used for treating hard to control epilepsy in children. But there’s a debate that it can also be used for losing weight. This diet alerts your nutritional balance and forces the body to go into ketosis, a metabolic state.
Once the body goes into ketosis, it releases ketones into the bloodstream. The body doesn’t rely on blood sugar to get energy. Rather, it starts using ketones and burns fat.
How Does It Spark Weight Loss?
Numerous studies prove this diet is effective for weight loss. It helps you lose weight, preserve muscles, and improves your overall wellbeing. So here’s how this diet actually helps you lose weight:
Higher Protein Intake
As your protein intake increases, it helps the body in losing weight.
Elimination of Food
As you limit the intake of carbs this means you are letting go of a lot of food options. This can significantly reduce your caloric intake.
The ketogenic diet keeps you full. The hunger hormones (ghrelin and leptin) are responsible for this positive change.
More Insulin Sensitivity
This diet improves the body’s insulin sensitivity which boosts the metabolism rate.
Decreased Fat Storage
A ketogenic diet can reduce lipogenesis (the process of converting sugar to fat). This means your body would be storing less and hence look slim.
This diet is highly effective in increasing the amount of fat-burning whether you are resting, doing daily chores, or exercising.
More Insight on How It Works?
When the body enters ketosis, the metabolism rate boosts naturally. The body is capable of burning 250 more calories per day by simply performing the essential functions. It’s true! And if you are not taking additional calories, you could be boosting your weight loss potential effortlessly.
If you’re not careful, your blood sugar level could be all over the place. Restricting carbs consumption can help with blood sugar regulation significantly. And if your blood sugar level is balanced, it will bring long time benefits too such as better sleep and even lowering the risk of chronic health conditions.
The ketogenic diet can also regulate your hormones, which is another contributor to weight loss. The human body depends on cholecystokinin. It’s a hormone responsible for keeping you full and trigger the fat and protein digestion. Since you will feel full, you won’t have to raid the kitchen at midnight.
Following the Ketogenic Diet
Are you ready to start your Ketogenic diet to lose weight? If so, these are the basic rules to follow:
- Eliminate carbs from your life. Your aim should be 30 grams or fewer per day
- From now on, your staple foods include oily fish, whole eggs, cheese, meat, cream, oily fish, nuts, and avocados.
- Low carb vegetables are acceptable as well
- You may eat ice cream, bread, pasta, muffins, puddings, and brownies occasionally.
- Always have go-to snacks with you because low carb meals are hard to find when you’re on the road.
- Keep track of your weight every 3 to 4 weeks
Is the Ketogenic Diet for Me?
Anyone who wants to lose weight has questioned this. Although this diet is very effective for weight loss and there’s significant evidence to prove that as well. However, depending on your genes, body type, metabolism rate, and lifestyle, the results may differ.
In case you dislike food rich in fat, you will have a hard time adjusting to this diet because it’s all about fats. You can always use this diet for short-time benefits to improve health and expedite fat loss. Don’t forget a lot of discipline is required for a healthy weight loss.
If you are ready to limit your carb intake from 30 to 50 grams per day and eat high-fat food to reduce weight, you will enjoy being on a ketogenic diet.
While this diet will also help you reduce high blood pressure and blood sugar level, that’s only possible if you put all the work in. It surely is effective if you do everything right.
Good luck losing weight with Ketogenic!