Losing weight for some people can be a challenge. That’s why more and more people are turning to the ketogenic diet as a way of losing weight. It has become one of the most popular diets out there, but what does it entail? What are the benefits? And how do you know if it will work for you? This blog post will answer some of those questions about this increasingly popular diet and whether or not it can help you lose weight too!
What is the ketogenic diet? The Ketogenic Diet often referred to as “Keto” for short, is a low carbohydrate and high fat-based nutrition plan which puts your body into a state of ketosis. In this state, your body switches from burning glucose (sugar) as energy to breaking down fats to create more adenosine triphosphate (ATP), also known as cellular fuel or energy. With limited sugars being eaten while on the Keto diet, it forces the body to use its stored fats instead of running out of gas halfway through the day.
A quick word about why people lose weight with Keto. When eating an increased amount of healthy fats alongside cutting carbohydrates we can achieve results in the form of weight loss. The body will start to burn fat as fuel instead of sugar or carbohydrates, which in turn reduces calorie intake and increases energy levels.
A lot of people have been asking me about losing weight with keto. To be honest, I think it really depends on each individual and I know hormones also play a key role in weight fluctuation so tread carefully. I have done keto in the past and it has been a great experience for me. The biggest thing that you should be aware of is what your goals are for long-term weight loss or short-term?
Keto diets can work very well to lose weight. They promote fat burning, reduce inflammation and improve insulin sensitivity which leads to more stable blood sugar levels. Muscle will be preserved when carbs are limited because without excess glucose circulating in our blood we won’t need as much protein. As soon as carb consumption increases again (such as after one day) then muscle wasting begins again immediately.
Finding a good combination of macros for your individual needs is so important for success with keto and is something that should be monitored regularly. Carbohydrates, protein and fat are the macronutrients we need to balance to lose weight on any diet type. Keto has a low carbohydrate intake usually less than 50g per day. It often requires high fat consumption and moderate-to-high protein intake. I personally like to use a combination of macro cycling.
There are many different approaches to ketogenic diets. Generally, they include some intermittent fasting mixed with low carbohydrates, higher fat and moderate protein. You have to find the right balance of these to suit your personal needs and goals.
The ketogenic diet is not for everyone. It can be very effective in weight loss when combined with intermittent fasting. The fasting time can vary from person to person. Some people fast for 16 hours, 18 or 20 hours and eat their calories within a small window of time.
The ketogenic diet when followed by a healthy individual leads to better blood sugar levels. Helps reduce inflammation in people with type-two diabetes or insulin resistance. It can also lead to lower triglycerides and cholesterol numbers as well as increase your good HDL cholesterol level. For some people, ketogenic might cause feelings of fatigue or nausea for a short time. The body isn’t used to the lack of carbs in the diet and often fades quickly once you adapt. In conclusion, a ketogenic diet is a good option for weight loss, but it’s not right for everyone. Always consult with your doctor before starting any diet.
Keto diets are an effective weight loss strategy. With many benefits to a ketogenic lifestyle, it’s no wonder that more people are adopting this way of eating. Check out the Custom Keto Quiz for some helpful tips before jumping in head first!