Keto diet or Ketogenic diet for weight loss

 

Keto diet for weight loss

What is keto diet?

What does the word “keto" mean?

Basically the body can run on two different fuels.

One is sugar from carbohydrates in the food we eat and that's what most people today primarily use. Let's say if they're eating bread, pasta, rice, potatoes etc.

The other fuel is fat.

The keto diet is a very low-carb diet. So low in carbs that the body has to switch to mainly using fat for fuel. For example from real foods like eggs, meat, avocados, butter, olive oil, nuts, etc. Even the brain can become fueled by fat.

When the body is out of sugar, fat is converted in the liver into energy molecules called ketones that fuel the brain. And the diet that results in this is called ketogenic, meaning it produces ketones. And that's why the diet is called the keto diet and it is best for weight loss.

Benefits of keto diet for weight loss

·         Being fueled mostly by fat, a state called "ketosis", has many benefits including that you become a fat-burning machine and lose weight.

·         It's perfect for weight loss without hunger burning fat 24/7 even when you're sleeping. Because it gives you tons of energy, you'll basically never run out.

·         Not only does the keto diet help with weight loss but current research also indicates that it can help to improve health conditions like heart disease, type 2 diabetes and Alzheimer's disease.

 Idea behind the keto diet for weight loss

Why the keto diet has become super popular in the last few years is actually not entirely new. The foundation of keto is something old that you've heard about a million times.

It's a strict low-carb diet for weight loss, it's a gluten-free diet, it's similar to the paleo diet and it's very close to the old and well-known Atkins diet.

The basic idea is super simple and based on real foods. You simply avoid most carbohydrates like sugar, processed junk food, bread, pasta, rice etc. And instead you eat meat, fish, eggs, vegetables and natural fats like butter for weight loss.

 

Difference of keto diet with other diet for weight loss

What is different with keto diet for weight loss?

Is that it's a supercharged low-carb diet, where you can make sure you get the maximum benefits.

So keto is a supercharged version of an old idea. Similar diets have been tried for decades, even centuries. These similar diets keep returning more popular than ever because they work. And this could have an evolutionary explanation as our ancestors did not eat refined carbohydrates or sugar like we do today, so our bodies may not be adapted to those foods. Modern science proves that it works.

·         On a keto diet most people can lose excess weight without hunger and a number of health issues tend to improve.

·         Most importantly a keto diet is not just used as a temporary fix. Many people enjoy it as a long term lifestyle. Not just for weight loss, but for long-term health and well-being and staying fit year-round.

·         Many people feel energized, full of mental clarity and have stable blood sugar levels.

·         Most of the hunger disappears, cravings for sweets foods are reduced, so there's no need to snack all the time anymore.

·         People save time by being happy with fewer meals.

·         They eat delicious food whenever they're hungry and there's not even any need to count calories.

·         Most people feel so satiated on keto that they can eat when they're hungry and still eat less and lose excess weight.

·         They don't even have to exercise. Now of course some exercise is good for you for health and feeling your best, but it's not required for weight loss and certainly not on keto.

Making any big lifestyle or diet changes can be challenging especially at first there are a lot of new routines to learn and old habits to unlearn but over time keto becomes the new normal and the dramatic results are so worth it.

                        Three steps to keto diet success for weigh loss

What's the best way to get started with a ketogenic diet? Here we'll outline three steps to keto success. But to start your keto journey off on the right foot here are our top three key pieces of advice:

1.      Eat the right foods

2.      Eat the right amount of those foods and

3.      Prepare for the keto flu

Step 1

Let's start with food your goal on a consistent basis is to replace carb heavy foods with keto friendly foods. This will help you eat fewer calories than before and help jump-start and sustain ketosis.

You will need to focus on meat, high fat dairy and healthy oils, leafy green and above-ground vegetables, nuts and seeds, avocado, berries and keto approved sweeteners for weight loss. You'll need to entirely avoid grains, sugar, fruit and starchy vegetables.

You'll be relying a lot more on home-cooked food than packaged processed or prepare foods. It's important to note that you don't have to figure out how to do this on your own. There are so many resources including meal plans, shopping lists, budget breakdowns and recipes will teach you to avoid common pitfalls, how to read labels and nutritional information and which keto foods can be swapped and substituted for foods that are off-limits. You might be surprised how many things like bread, pasta, cookies and ice cream you can still enjoy, if you just learn how to make them keto friendly.

Step 2

It's not just eating the right foods though that is the foundation of the diet, you must also learn how much to eat. Which brings us to our second point a keto diet can help you to restrict your calorie intake in a slow and steady way, which leads to long-term weight loss but it can be hard to do this if you're not carefully tracking what you eat.

One way to figure out how much you should be eating on a keto diet is to check on your progress every few weeks and adjust accordingly. If you're not seeing the results you want you can also use the ruled.me keto calculator which we find to be a more precise method.

You'll also need to track your macronutrients or macros those are fats, carbs and protein. Which need to be kept in careful balance to keep your body in ketosis and for weight loss, we recommend eating below 35 grams of carbs a day and aiming to get 70% of your calories from fat and 25% from protein. The keto calculator can help you dial in exactly what to be aiming for each day and will keep you on track.

Step 3

Finally when you're starting out on a ketogenic diet you must prepare for the keto flu. When you first cut back on carbohydrates your body will experience some changes as it adjusts to your lifestyle. One possible change is the keto flu an umbrella term for the flu-like symptoms you may encounter like fatigue or mental fogginess. Usually these symptoms only last a short while but it is best to be prepared you will need to drink more water increase your sodium potassium and magnesium intake and eat more fat especially MCTS.

Most importantly check in with yourself from time to time to monitor the changes in your body composition and how you feel to be sure that the ketogenic diet is the right choice for you.

 

Thanks for reading. If you follow any kind of keto diet for weight loss, tell us in comment section and subscribe our website for new valuable posts notification.