Obesity in recent times is posing a threat to countless people across the world. The prevalence of the problem is common among various groups of people. You can find at least a person in every group suffering from the problem of overweight. Many natural remedies have been existing since ages that claim to support weight loss problem but all solutions pertaining to this seemed futile so far.
Some weight loss supplements have proved their efficacy in showing good results but not for the long-term. It is a formidable situation that is detrimental for your health and finances both.
Well! For every problem has a solution that comes along with twists but good outcomes are on the anvil. Keto diet is one method if followed profoundly and dedicatedly, undoubtedly the results are worthwhile. Today, if you set out to find solutions for overweight issues, Keto weight loss is the first name that comes to mind. Celebrities too are adopting this Keto lifestyle to bring exquisite shape in their body.
This Keto diet brings the body into ketosis that uses body fat as energy. Fat burning is among one of the benefits that rectify all health problems and brings improvement in the overall health. Keto over time has proved to be an effective tool for fat loss by having benefitted many people.
Keto weight loss can be attributed to the change in personality and lifestyle. It makes you feel energized and turns on your bad mood into happiness. It satiates your tastebuds and hunger despite you being away from the food and maintains the energy level. Keto is good for many reasons: Keto keeps you satiated and makes you feel great. You experience increased energy level as go ahead with Keto diet both mentally and physically. This leads to
- Low-calorie intake
- Better self-control
- Less inclined to cravings
- More efficiency for physical activity
The above-mentioned benefits largely contribute to weight loss. However, Keto takes you closer to optimal wellness when all the functions of your body accurately work. Keto, you can say is a blend of accurate and diligent tracking that it requires to achieve remarkable results. During the Keto diet, you need to have a close watch at tracking that reflects how much you are losing and what changes you need to implement and set for weight loss goals accordingly. You need the right set of diet when on a Keto diet to see if results are as per expectations or not.
What to eat on the Keto Diet?
Foods you consume in the Keto diet should be of high-quality and are less processed to retain the quality of minerals and vitamins so that they still remain natural. This is the reason many Keto-ers prefer to make their own Keto foods to avoid processed food. They make everything from salads, burger, sandwich to homemade ghee. Ketogenic foods comprise bountiful protein, high fat but low carbs.
The reasons for not getting good result most of the time while being on the Keto diet is not paying attention to the quality and quantity of food. The composition of food has to be best on the Keto diet, being careless and ignorant about accurate carb intake may result in the bad outcomes.
To effectively lose weight with the Keto diet, you must add quality food and be careful to check what improvement has taken place.
- Keep a close watch at calories- The calorie intake should be sufficient not too much. To lose a considerable amount of weight, the process of Keto emphasizes more burning than eating.
- Count your carbs- Often extra hidden carbs are found in some of the eatables and you should be careful about it as exceeding carbs won’t result in the profitable weight loss benefits. Items such as vegetables, drinks, and spices comprise hidden carbs.
- Sugar intake- Add these items to your eating list that includes fruit, sweeteners, and naturally occurring sugars. In addition to this, including stevia and Keto-friendly sweeteners are even better.
- Intermittent fasting- Get into the habit of it to satiate your late-night cravings and boosts your weight loss process and ketone production.
- Drink maximum water- Carbs are known for holding water and being on low-carb can lead to constipation and dehydration. Make sure you drink enough water and Keto-friendly drinks.
- Be aware of your food items- Keto diet is meant to give you dilute body if you are honest to your low-carb diet. Even little engagement with processed foods can ruin it all. So, better to avoid the intake of processed foods.
How does Keto promote weight loss?
Ketosis is a state wherein your body uses stored fat for energy rather than glucose and promotes weight loss. The ketosis is achieved when the body supplies fewer carbs. The process reduces stored glucose which is also known as glycogen. Along with it your insulin and blood sugar also drops down.
When this happens, your body looks for an alternative source of fuel and start burning the fat for energy. When glucose starts reducing and metabolism starts improving, then it is a result of rapid weight loss. The ketosis provides you with several benefits. The inducement of fat loss is one of the prime benefits of Keto that makes it unique. When your body produces ketones then, you enter the ketosis and lose weight followed by getting aid in the overall well-being.
Therefore, being in ketosis is not easy, you have to keep a track of what you are eating and check frequently what changes have occurred in the body so that you can make changes in the diet accordingly.
In recent times, the Keto diet has emerged as a new trend in the fitness world. It has been advertised as a weight-loss wonder and has grabbed the attention of many fitness junkies for its weight loss claims. Basically, a ketogenic diet or keto diet is a diet plan that changes the way your body converts food into energy.
Here, we are with some interesting information on the keto diet and its health benefits. Read on.
What is a Ketogenic Diet?
Ketogenic diet a.k.a ‘keto diet’ is carb-deficient, adequate-protein and fat-rich eating plan that aims at forcing your body to use fat for energy, rather than sugars. A ketogenic diet puts your body on ketosis. It is a metabolic state in which your body uses ketones as fuel to keep working when it runs out of primary fuel source, glucose. Additionally, it can trigger weight loss by reducing your calorie intake and burning fatty acids for energy. People on keto diet claim that they feel more energetic, less hungry and experience weight loss as well.
What forms a Keto Diet?
A keto diet incorporates fatty and protein-rich foods. If you are planning to go on keto, base the majority of your diet on low-carb vegetables, meat, eggs, healthy oils, full-fat yogurt, unprocessed cheese, mushrooms, butter, avocado, and peanuts etc.
To get the best benefits out of a keto diet, one should stop consuming high-carb foods such as whole grains, starchy foods, root vegetables and tubers, legumes, fruits except a few like strawberries.
History of Keto Diet-
Although the keto diet gained popularity as a weight loss solution recently; the use of the Keto diet is not new. The origins of the keto diet can be traced back to the nineteenth century, when it was first used to treat symptoms of epilepsy, especially in children. In I920, researchers found that the elevated levels of ketones in the blood resulted in fewer epileptic seizures in patients. Even today, the keto diet is prescribed to the children with epilepsy who show a little or no response to anti-epileptic drugs.
How it Works-
The Keto diet works by forcing your body into the process of Ketosis. It is a metabolic state in which your body produces a large number of ketones. These molecules are used by your body as an alternate fuel source to produce energy when the glucose levels are relatively low.
Ketone production is an important function of the liver. In this process, your liver gradually converts fats into fatty acids and ketones. On a ketogenic diet, your body switches its fuel source and uses fat for energy. Being low in carbohydrates, the ketogenic diet reduces the levels of insulin in your body, which in turn, transforms your body into a fat burning machine. Superb!
Health Benefits of the Keto Diet-
Since centuries, the keto diet is being used as an effective remedy to cure epilepsy. But its health benefits are not limited to combating this debilitating disease. In fact, it can benefit your health in several ways. Some of its most impressive health benefits as follows-
Aids in Weight Loss-
When you are on a keto diet, your body is burning fat day and night. This constant fat-burning process not only fuels your body but aids in weight loss as well. Besides, it allows you to curb hunger pangs by suppressing ghrelin (hunger hormone). In addition, it elevates the level of cholecystokinin (CCK), a chemical that imparts you a feeling of being full.
Controls Blood Sugars and Insulin Spikes–
When you consume high-carb foods, it causes a rapid increase in your blood glucose and equally rapid insulin rush from the pancreas. The insulin cuts down excessive glucose in the blood, which in turn, can make you feel hungry after a few hours.
On the other hand, consuming a low-carb diet helps in keeping the blood sugar levels low and reduces insulin spikes as well. Low insulin spike is a paramount success for any kind of diet as higher levels of insulin makes your body to store more fat.
Improves Brain Functions-
Ketones form an excellent fuel for your brain as it provides an instant splash of energy. They are more powerful than carbs and fulfil around 70% of your brain’s energy needs. Besides, it feeds your brain with nutrients and improves its ability to work efficiently. Your brain is made up of 60% of fat cells and it is essential to feed it with healthy fats to keep it in good condition. Studies revealed that switching to the keto diet enhances memory and reduces the risk of cognitive decline as well.
Boosts Energy Levels-
When your body is running on ketones for energy, you don’t experience the same energy slumps as you do when you consume a high-carb diet. On keto, your body remains in a fat-burning mode which results in a steady supply of energy to the brain. It results in no energy slumps and brain fog.
Besides, keto helps the brain to produce a high number of mitochondria which are also known as the powerhouse of the cells. Your body needs strong mitochondria to provide your organs with the energy they require to work best. Also, you should keep in mind that the keto diet may make you feel sick or show some health-related symptoms known as ‘keto flu’ in the initial stages. Once it passes, you will swear by the positive effects of the keto diet.
Inflammation is your body’s natural ability to fight against a foreign particle that invades your body for all wrong reasons. However, too much or chronic inflammation is bad for you. Consistent production of anti-inflammatory chemicals in your body can result in serious ailments such as cancer, heart diseases, diabetes and many more.
Keto diet, on the other hand, switches off your inflammatory pathways and protects your body from harmful effects. Additionally, it is important for you to incorporate unprocessed foods in your keto diet to get its best benefits.
We hope you find this information useful and interesting. Thanks for reading. We wish you good health!