The ketogenic diet is a high-fat low-carb diet recommended by so many nutritions for weight-loss. Many studies have shown that it can help lose weight and improve your health.
Over the last couple of years, this dieting plan has gained so much popularity not only because it is based on modern solid scientific studies, but also it produced big results for people from all over the world.
In fact, many celebrities assume that they cannot live without a keto diet anymore. Do you remember when Lebron James showed off his six-pack abs on a series of Instagram posts and everybody was wondering how he made that change? Well, the keto diet was one of the reasons.
In an interview with sport illustrated, he said that he cut carbs and sugars for 67 days straight.
Once you know about the basics of the ketogenic diet, we will explain here the reasons why it will work for you especially if you are struggling with weight-loss or tired of traditional ways.
This video explains in depth what a keto diet means:
Table of Contents
When you start a keto diet, you will realize that you can get full much faster by eating less food, this is because a ketogenic diet mainly consists of whole foods like nuts and veggies which are high in fats, the main macronutrients of the diet and the most calorically dense per gram when we compare it to carbs.
Dr. David Ludwig, an endocrinologist at Harvard Medical School and the author of a best-selling book on low-carb diets said that a ketogenic diet lowers insulin levels in the blood by restricting carbohydrates which decreases calories from a meal stored in fat cells. Thus, the brain gets fueled and the stomach stays full for longer periods.
Once you start a keto diet, you may feel hungry easily. So make sure you take these conditions into consideration:
- Follow the plan correctly: One of the signs that you are not on the right track is that you feel hungry easily. So, how to build a plan to follow it correctly? It is very easy. Just make a list of your daily meals and calculate the macros intake from them (make sure it is below 50 digestible grams of carbohydrate -ideally 20-).
- Eat less: Jenny Fillenworth, a dietitian, said that most people realize that they need far less than usual to feel full for a long time if they eat more fats.
- Make sure you add low-carb vegetables to your meals: Broccoli, Bell peppers, mushrooms, spinach… These vegetables are very low in carbs, so you can eat large portions and still lose weight.
- Eat whole food: Another golden rule for weight loss on a keto diet: avoid snacking. When you take more snacks, you don’t only gain fats but also you feel easily hungry whenever your stomach is empty.
- Get enough proteins: Eggs, meat, nuts… You already know how much proteins are important. They are very filling and essential for growth and balance.
|Fats are the heaviest nutrients compared to carbohydrates, that’s why they fill the stomach for long periods while the brain and the body still get all the nutrients they need.|
When the body is in a state of ketosis, generally 2-4 days after you start a keto diet, the brain is fueled by ketones instead of sugar. Ketones come usually from fats which are considered the most energy-efficient nutrients. This results in more energy and less tiredness or dizziness.
Many studies have found that when the body is on ketosis, it burns the stored fats for energy. This process does not only helps lose fats but also burns calories for energy 24/7. On the other hand, when the body relies on carbs as a primary source of energy, it will feel drained and tired just when it runs out of sugar.
With a correct plan and a good practice of a keto diet, you can finally kiss those afternoons slumps without having to go for sleep or to eat a lot of sugar.
|Fats that you consume on a keto diet, are restored in the liver to produce ketones. When your body runs out of sugar, it will rely on ketones which are considered the most energy-efficient nutrients.|
3.Burn Fats Like A Machine
The process of burning fats on a ketogenic diet is, unlike other low-carb diets, unstoppable. Since the body does not rely on new calories to burn them for energy but burns restored fats instead, the process goes 24/7. So, you can easily burn fats while sleeping.
A systematic review of 26 short-term intervention trials, evaluated the appetites of overweight and obese individuals on a ketogenic diet using special scales. The study compared the appetites before and after the diet. In fact, regardless of losing a significant amount of weight, participants found fewer cravings to consume sugary, less hunger and more appetite control.
Of course, the process of losing weight does not happen overnight, even though a keto diet may speed it. However, getting into ketosis, which is your first step, must be taken seriously and given more attention.
Take into consideration what’s in this list:
- Don’t eat too many carbs
- Eat more nutritious foods
- Take into consideration your medical issues
- Be realistic with your weight loss expectations
|Once your liver starts producing ketones and your body gets in the state of ketosis, it will become a fat-burning machine that targets the stored body fats, as a result, you will get a significant weight-loss.|
4.Increased Physical Endurance
The ketogenic diet has become popular among athletes who want to increase their physical performance. Based on the fact that the mind can function better when it’s fueled by fats than carbohydrates, it is not surprising that ketones also boost stamina.
A keto diet increases dopamine levels in the brain which increases motivation and gives more energy than any other diet. These two factors contribute to better physical performance.
In modern society, we think that the only way for the body to function effectively is by consuming carbs. However, if we observe the lifestyle of Inuit people in the Alaskan and Canadian arctic regions before they changed their diets, we can see that they used to function healthy and normally on low to no carbs diets.
Even though limiting your carbs can be good for CrossFit or weightlifting, it might drop your performance at first when it comes to aerobic sports because the body would need more time for adaptation.
A Vermont study was done to compare the physical performance after 6 weeks of trying a keto diet. The results are in the table below:
|Baseline||Week 1||Week 6|
|Endurance Time (min)||168+||130||249+|
|When the body is fueled by fats and eventually gets into ketosis, it will burn stored fats for energy. Because it is the most energy-efficient nutrient, physical performance will increase.|
5.Other Health-Related Benefits:
Reverse Type II Diabetes
Researchers have shown that a ketogenic diet is a great option to manage blood sugar levels and thus it manages diabetes. Some have found that it can go even beyond that and reverse the disease.
In fact, low carbs in the body mean low sugar levels which results in dropping insulin levels in the blood. This is extremely helpful for people struggling with diabetes.
Some people may experience the keto flu at first, which is a period when your body begins to adapt to fats as fuels. You may get some symptoms, like headaches and brain fog, but once you pass it, you will notice a big improvement in your mental health.
While on ketosis, the brain doesn’t need dietary carbs anymore, it is fueled by ketones which are giving the energy 24/7. Therefore, it gets a steady flow of fuel which results in increased mental performance.
A keto diet can also clean the stomach and takes off all the oxidants. The type of food you eat on this diet doesn’t produce gas or any kind of intoxication.
Therefore, a diet with low carbs and high fats is essential from time to time to calm your stomach.
How To Get Started?
To begin a keto diet is very simple, you just need a list of all the foods that you need for breakfast, lunch, and dinner, you can add a snack but if your main goal to lose weight then stay away from it.
Also, if you want to take your diet a step further, do intermittent fasting, it does not only help you lose weight faster but also makes it easier for you to figure out what to eat.
Keto Diet Fits Everyone?
For all the reasons that we mentioned above, if you are serious about losing weight you should give the keto diet a try.
And Yes, it is not for everybody; some people may be not strong enough to pass the keto flu because of medical issues and others can stay consistent for months and they won’t see any result. It depends on the person, but the most important thing is to try.
Ketosis have served humans for many years but for some reason, we forgot about if. So many experiences and success stories found when we search for it. These mean that it works. So, if you haven’t tried it, you should.