Keto Diet For Weight Loss (Beginners Guide)

The Ketogenic Diet consists of very low-carbohydrate foods, moderate to high protein and foods that are high in fat.

Carbohydrates in this diet are replaced by fat and this causes the body to move into the metabolic state called ketosis.

To put it simply, ketosis is a state of metabolism where the body relies heavily on fat as a source of energy rather than on carbohydrates.

 

Keto Diet for weight loss

Fitness enthusiasts and people with overweight use ketosis for one main purpose: to burn body fat and to lose weight.

Multiple studies have concluded that the ketogenic diet provides better results than the standard low-carb diet and other low-calorie diets in terms of burning body fat.

When the body uses fat as the primary source of energy, it is more likely to target body fat in addition to the fats taken through the diet.

Keto Diet For Weight Loss (Beginners Guide)

By following a diet that restricts carbohydrates (which forces the body to look for an alternative source of glucose), your metabolism is directed to the ketones.

Ketone bodies are water-soluble molecules produced in the liver by fatty acids. They cover some of the needs of the brain and the major organs for glucose, which lets your body to keep more muscle while burning fat.

Exercises during the Keto Diet

Because of the ketosis and low blood glucose levels, the most effective and safe for the health are short duration exercises, which consumes large amounts of energy. A good example of such workout is strength training.

The best practice is to have a pause of 2 hours between the last meal and the beginning of the workout. The food consumed after the workout should be rich in protein, but low on fat, because the fat will keep the food in your stomach longer. The most appropriate solution is to drink a protein shake (preferably whey protein) or a big dose of amino acids.

 

Keto Diet food list

The diet list mainly includes foods high in protein and fat and with low carbohydrate content.

Some examples are:

  • meat(chicken, pork, beef)
  • eggs
  • cheese, cottage cheese
  • fish
  • whey protein
  • lactose-free dairy products
  • butter, olives, cream
  • nuts – in small quantities (up to 50 grams per day), seeds
  • all kinds of vegetables (in large quantities)

 

Other health benefits from Keto Diet

People in ketosis have seen improvements in blood pressure, blood sugar levels and cholesterol levels.

Studies show that in obese individuals with insulin resistance the ketogenic diet helps to improve insulin sensitivity and restore the metabolism rate.

 

Risks and disadvantages of ketosis

We cannot deny the benefits of ketosis, but it also carries certain risks.

From the metabolic point of view, ketosis is still the first cousin of hunger. For this reason, it is not suitable for pregnant or lactating women as well as for children.

Other possible effects on ketosis include loss of bone density, constipation, thyroid problems, and vitamin C deficiency.

If you decide to indulge in this diet, it is best to take high-quality supplements such as multivitamins, probiotics and especially omega-3. To reduce the risk of bone loss, you should increase your vitamin D intake.

Conclusion

Is ketosis suitable for you? The answer to this question is “It depends”.

In pregnancy, in high intensity workout program, in a particular physical condition or illness, or simply if you feel better with balanced eating, it is not recommended for you to try the Keto Diet.

If you are sceptical about the Keto Diet, but you are searching for a healthy way to lose weight, maybe intermittent fasting is a great choice for you.

However, if you feel good burning fat as a major source of energy or you are extremely obese and looking for a way to burn more fat, keto diet can be an excellent choice.

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