Do you know why people lose weight on keto?
It seems like you can just eat whatever you want that isn't a carb, and you lose weight.
In this article, I'll go over the science behind the keto diet, why it helps people lose weight, how to do it, and solutions to the most common keto problems.
What Is The Keto Diet?
The keto diet is a low-carb, high-fat diet that can help you lose weight while also increasing your energy levels.
When you eat a lot of carbohydrates, your body produces glucose, which is then used for energy.
But, when you cut down on carbs and thus lower your insulin, your body has to find another source of energy, and it turns to fat.
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This is known as ketosis, and it can help you lose weight, improve mental focus, and even cure diabetes.
Why Was the Keto Diet Created in the First Place?
The keto diet was created to treat epilepsy in children.
It was found that the diet could help to reduce the number of seizures that children with epilepsy experienced.
The keto diet has also been found to be helpful for other conditions, such as Alzheimer's disease, Parkinson's disease, and cancer.
However, once it was discovered that it was beneficial in weight loss and the treatment of type 2 diabetes, many people began to use the diet to lose weight.
Why Do People Lose Weight on Keto?
There is much debate about how keto works, but the most widely accepted theory is that it helps to train your body to burn fat for energy rather than carbs. When you don't eat carbs, your insulin levels drop and your body enters ketosis to obtain energy from its own fat stores. This can help you burn fat throughout the day and lose weight.
Furthermore, because most "pleasurable" foods, such as desserts, pizza, and so on, are high in carbs, eliminating them from your diet will cause you to have less desire to eat.
This is especially beneficial if, like me, you gained weight by eating whenever you were bored.
What Are the Benefits of the Keto Diet?
The keto diet is one of the most effective diets for weight loss.
According to one study, people who followed a ketogenic diet lost 2.2 times more weight than those who followed a low-fat diet.
This is because keto reduces insulin rather than just calorie restriction, allowing your body to use ketones instead of carbs for energy.
As a result, your body does not feel as deprived because it has its own energy ready.
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Mental Clarity
When you follow a ketogenic diet, your body produces ketones, a type of energy that your brain can use. This can result in increased mental clarity, concentration, and focus.
In fact, the keto diet is frequently used to treat people with Alzheimer's and other forms of dementia for this reason.
Reduced Inflammation
Because carbs are insulinogenic and thus inflammatory, eliminating them from your diet will likely result in much less inflammation.
In one study, people who did a keto diet for six weeks had a reduction in C-reactive protein, which is a marker of inflammation.
In another study, people with arthritis had lowered their symptoms after starting a ketogenic diet.
Personally, when I go off of keto for a short period of time, my acne and allergies worsen, both of which are signs of inflammation.
Improved Energy
You'll likely feel more energetic if you do keto for long enough for your body to adjust to using fats as the primary fuel source. This is because, on keto, your body can use its own fat for fuel throughout the whole day instead of relying on carbs for quick spikes of energy.
When I stick to keto, I find that I wake up more easily in the morning and have more energy throughout the day.
Stabilized Blood Sugars
Many people with type 2 diabetes can stabilize their blood sugars and even get off of insulin shots by following a keto diet.
People in one study had lower fasting blood glucose levels after beginning a ketogenic diet.
In another study of people with type 2 diabetes, those who followed a keto diet for 6 months improved their glycemic control and their HA1c.
This is because, on keto, your body is adjusted to using fat.
So it doesn't panic when it doesn't get any carbs.
Instead, it just uses ketones for energy and keeps on moving as usual.
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Cure Diabetes
A ketogenic diet can also be used to treat type 2 diabetes. This is because it helps your body to become insulin sensitive again.
A ketogenic diet can help to control and even cure type 2 diabetes. This is because it helps your body to become insulin sensitive again.
In 2008, researchers conducted a 24-week study in order to understand the effects of a low-carbohydrate diet on people who suffer from type 2 diabetes and obesity.
The ketogenic diet group outperformed the low-glycemic diet group in terms of glycemic control and medication reduction.
Another study from 2013 found that a ketogenic diet can lead to bigger improvements in blood sugar control, weight loss, A1c, and discontinued insulin requirements than any other diet.
Over the course of 32 weeks, a 2017 study found that keto performed better than a conventional, low-fat diet in terms of weight loss and A1c control.
Treat Mental Conditions
The keto diet can also be used to treat mental illnesses such as Alzheimer's, Parkinson's, and autism.
In one study, they found that the keto diet helped to improve the symptoms of Alzheimer's.
Another study discovered that the keto diet may help with Parkinson's symptoms.
A third study discovered that a low-carb diet can be an effective treatment for people on the autism spectrum.
Treat Cancer
The keto diet can be helpful in treating cancer. The study found that people who followed a ketogenic diet had a lower risk of developing cancer. This is due to the fact that cancer cells thrive on glucose but cannot survive on ketones.
So, when you eliminate carbs and lower your insulin, you can help to reverse cancer by depriving it of its main fuel source.
How to Start the Keto Diet?
To start the keto diet, simply limit your carbohydrate intake to less than 30 grammes per day.
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You should also ensure that you eat plenty of healthy fats, such as avocados, olive oil, and nuts.
You can also consume moderate amounts of protein from sources such as chicken, fish, and tofu.
However, don't eat too much protein because protein, like carbohydrates, raises insulin and may cause you to exit ketosis.
To make sure that you're getting all the nutrients that you need, you should also eat plenty of vegetables.
I recommend that you consume 8 cups of vegetables or low-carb fruits per day to ensure that your body receives all of the nutrients it requires.
If you are unable to consume 8 cups of vegetables per day, try to consume as much as you can.
How Many Carbohydrates Can You Eat on a Keto Diet?
A keto diet allows you to consume up to 50 grammes of carbohydrates per day. To minimise the side effects of the keto flu and optimise weight loss, stick to 20-30 grammes of carbs per day.
What Foods Can You Eat on Keto?
On the keto diet, you can eat any type of meat, poultry, or fish.
Eggs, non-starchy vegetables, and healthy fats such as olive oil, coconut oil, and avocado are also acceptable.
You should limit your consumption of starchy vegetables, fruits, grains, legumes, and sugar.
Solutions to Common Ketogenic Diet Issues
The following are the most common keto problems and their solutions.
The Keto Flu
The keto flu is a common side effect of the keto diet that can cause fatigue, headaches, and nausea.
The keto flu can occur for one of two reasons.
The first reason for the keto flu is that you have recently begun keto and your body is still dependent on carbs for energy, even though you are not receiving any carbs.
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To solve this, just keep doing keto and wait for around 6 weeks so all of the cells in your body can get adjusted to using fats for fuel instead of carbs.
However, if you've waited 6 weeks and are still experiencing the keto flu, you may have an electrolyte deficiency.
This happens because carbs hold water, and when you don't eat carbs, you body expels more water by urinating more often.
This can result in an electrolyte deficiency.
To solve this, I recommend taking half a teaspoon of pink Himalayan sea salt per day with a shot of water so you can get enough electrolytes.
Other supplements, such as bone broth and magnesium, can also help you avoid the keto flu.
How to Eat Your Favorite Keto Foods
There are many keto-friendly alternatives to your favourite foods available nowadays.
For example, if you want to eat some low-carb pizza, you can simply search for low-carb pizzas in the grocery store.
Or, if you're cooking a dessert yourself, just replace the sugar in them with a sugar-free alternative, like stevia or monk fruit, and replace the normal flour in them with a low-carb flour alternative, like almond flour or coconut flour.
You'll find that almost every food has a low-carb alternative if you get creative and search the internet for keto-friendly alternatives to your favourite foods!
Getting Back Into Ketosis After Eating Carbs
All you have to do to get back into ketosis after eating carbs is consume less than 30 grammes of carbs per day for at least two days.
You'll be back in ketosis in two days!
Keep in mind that the faster you want to be in ketosis, the more severe the symptoms of the keto flu will be, so I recommend starting slowly and gradually.
Conclusion
The keto diet can be an excellent way to improve your health by assisting you in losing weight, improving blood sugar control, and even treating mental illnesses.
If you want to follow the keto diet, make sure you consume less than 30 grammes of carbohydrates per day.
You should also consume a variety of healthy fats, moderate amounts of protein, and vegetables.
I hope this helped.
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