Keto Weight-loss Diet

 

A friend of mine told me about a new diet plan she was trying out called Keto. And being inquisitive in nature, I decided to research it and give you guys the scoop, so here goes.

Basically, the ketogenic diet (or keto diet, for short) is a low-carb, high-fat diet. It aims to induce ketosis, a metabolic process in which we use fat for energy instead of the body’s preferred source, sugar.

In proper keto diets, only 10{54d2fcdcd494adb6982253be6fe8d5492e5f586157f419110131714f9092ec60} of the total calories per day come from carbs, while protein gets 20{54d2fcdcd494adb6982253be6fe8d5492e5f586157f419110131714f9092ec60} and fat gets 70{54d2fcdcd494adb6982253be6fe8d5492e5f586157f419110131714f9092ec60}(I know! Crazy right?). The thing is, our bodies require carbohydrates for energy building, reducing them drastically means we need alternatives. Hence, our bodies then turn to the glucose stored in our muscles as glycogen for fuel. Because our muscles store about 3 grams of water for every gram of glycogen, when we break down muscle glycogen, we lose water weight.

So If you take a look in the mirror and realize it might just be time to cut some weight, Keto might just be the way to go. Why? Because, you can drop a lot of weight — and quickly — on the keto diet. 

According to https://www.bulletproof.com/diet/keto/keto-diet-beginners-guide/ Ketones suppress ghrelin — your hunger hormone — and increase cholecystokinin (CCK), which makes you feel full. Reduced appetite means it’s easier to go for longer periods without eating, which encourages your body to dip into its fat stores for energy.

Furthermore, according to the US National Library of Medicine, National Institutes of Health, Keto involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. After a few days or weeks on such a diet, the body and brain become very efficient at burning fat and ketones for fuel instead of carbs.

So, even after learning about it or deciding to start the diet, here are a few staple foods you need for the Keto diet; 

Nuts and Seeds – Almonds, cashews, hazelnuts, macadamia nuts

Vegetables – Asparagus, avocado, bitter greens, broccoli, brussels sprouts, cauliflower

See Also

10 Nutritional Benefits of Yogurt

Proteins – Dark meats, fish and eggs 

Oil and fats – Avocado oil, Brain Octane Oil, cacao butter, cod liver oil.

In conclusion, to maximize a ketogenic diet, you must eat a lot of fatty foods and cut down on carbohydrates. And if you stick with it, you’ll reap the benefits of a Keto diet — especially through health and weight loss.

However, the ketogenic diet can provide amazing results if you stick to it. However, it may not be the best option for everyone. So find what suits you best, and chop life!