5 Ways the ketogenic Diet Helps You Lose Weight Without Starving.
The ketogenic diet is the rave right now. Everyone is talking about it, either for good or bad.
It is popular because it actually does the job period. Virtually everyone I know that has embarked on the ketogenic diet has lost some weight.
It is not just the weight loss but the way it tones the body. In fact, some have made bold to say that it actually gives a facelift. That is because of the way the double chin disappears quickly.
Low Carb Diets.
Low carb diets of which the ketogenic diet is one, are quite common in the weight loss arena. Many studies have shown them to result in more weight loss as compared to the regular low-fat diet plan.
The best part of going on a low carb diet is that it has so many health benefits, including the fact that they are highly effective at eliminating visceral fat, such as that in the belly, which is a most dangerous type of body fat.
There have been so many speculations, thoughts, and ideas as to why low carb diets are effective for weight loss. It is my desire to bring some clarity to it on this write-up.
What Exactly Is A Ketogenic Diet?
The Ketogenic diet (keto) is an eating plan that features a very low intake of carbohydrates.
Low carb diets are eating plans that typically lower the intake of carbs to below 100 grams per day. The Ketogenic diet is the most strict of these and limits intake to less than 50 grams per day. Preferably starting with 20 grams.
Carbohydrates, Proteins, and Fats are the macronutrients found in food.
The food ratios on the keto plan consist of 75% Fats, 20% Protein, and 5% Carbohydrates.
It is most important to understand that keto is not a fad diet or a temporary solution to weight loss. It is actually designed to be a lifestyle plan that not only results in successful weight loss but also promotes overall health, energy, and vitality.
While some may question how sustainable it really is to drastically lower carb intake, in reality, it is quite easy with the wide variety of whole foods available, and several studies show they offer better results for weight loss than low-fat diets, or even low-calorie diets.
If you are just starting out on the ketogenic diet, read this article by the Diet Doctor. It is a detailed beginners guide to the keto diet.
How Does the Ketogenic Diet Aid Weight Loss?
1. Triggers Ketosis:
When you go on a high carb diet, the body converts glucose to glycogen. This is then used as a source of fuel or energy in the body. Whereas, eating a low carb diet triggers a process known as ketosis, which is where the body begins to burn fat for energy instead of dietary carbs.
This is a very efficient way to burn fat that has been stored and you lose weight.
2. Eliminates water weight:
People who have gone on low carb diet typically lose quite a bit of weight in the first two weeks.
This occurs when water that is tied to glycogen comes off the body. It is quite an encouraging event, as you can lose up to 4kg or 10 pounds in a couple of days.
Anyone that has ever been on a diet can testify that such a quick weight loss will encourage and motivate you to continue with the new healthier lifestyle.
3. Eliminates insulin trigger foods:
Certain types of food (mostly high carbs) are insulin triggers that cause blood sugar spikes which lead to weight gain.
The experts in the field of nutrition have made us understand that insulin released into the bloodstream causes the body to store fat.
Therefore while on a low carb diet, these insulin triggers are eliminated so the body burns fat instead of storing it.
4. They are high in protein:
Protein helps keep you full and satisfied so you naturally eat less.
It also helps to increase lean muscle mass that promotes fat burning.
In essence, fat is eliminated while the lean muscles get bigger and stronger. This is one of the factors that make low carb diets quite effective.
5. Regulates the appetite and naturally reduces calorie intake:
A low carb diet naturally regulates the appetite because all those insulin triggers foods that wreak havoc in the bloodstream to cause erratic hunger and out of control cravings are eliminated.
Remember that on the keto diet, your fat intake is about 75% of your daily caloric allowance. Fat is known to virtually eliminate food cravings and hunger pangs.
This allows you plan your meals and follow your plan.Which leads to a reduced calorie intake and consequently weight loss.
Are Low Carb Diets Safe?
This is a frequently asked question, which is common amongst people wanting to embark on a low carb journey.
The low carb experience is not for everyone. All the same, it is followed by thousands of people around the world, without any problems.
It may have side effects for some, while others may experience nothing.
Usually, any side effects are short-lived. In general, statics and research show them to be highly effective for weight loss.
They also reduce risks for cardiovascular disease better than low-fat eating plans.
Make sure you understand what a particular low carb diet has to offer before choosing it.
The ketogenic diet aids weight loss by triggering ketosis, a metabolic state where the body uses stored fat as its source of energy.
Low carb diets also do a great job of regulating appetite and naturally allow you to eat less while feeling satisfied. This is one of the main reasons that the weight loss is so strong and visible.
Low carb especially ketogenic diets are not fads, but lifestyles that have helped thousands of people reverse obesity and improve their health. It may just do the same for you.
If you have made the decision to lose weight using the ketogenic lifestyle, I want to invite you to join our support group of about 4000 women who are happily experiencing weight loss as a result of this way of eating.
To get started, read the article on the 10 requirements for a weight loss journey here and take a look at the 7-day meal plan to get you started.
Let’s do this!
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