Those who are on the lookout for some of the most effective ways to lose a significant amount of weight will surely be overwhelmed with the options that will confront them. From crazy exercise routines to diet fads, a variety of solutions are available. Among others, one that can prove to be promising would be a ketogenic diet. Keep on reading to learn more about understanding a ketogenic diet, how it works and what it can do to help your weight management. By the time you are finished reading, you will be convinced that a keto diet can indeed be beneficial in ways more than one.
How Does The Ketogenic Diet Work?
Simply put, a ketogenic diet is a LCHF low or no-carb diet that forces the body to go into a process that is known as ketosis. Under the latter, ketone molecules will build-up in your bloodstream. This will also stop burning carbohydrates as fuels and burn ketone fats for energy.
The metabolic change is expected to happen, and this is basically the one that will be responsible for getting rid of weight. Aside from being an effective way to lose weight, a ketogenic diet has also been popular for its benefits for various health conditions. Such as in the case of autism, epilepsy, diabetes, and cancer, among others.
Benefits of a Ketogenic Diet
One of the best things about ketone diet is that it dampens the appetite, which will make you feel fuller for an extended period of time. This is going to minimize the tendency to crave. It can also reduce food fixations and hypoglycemia. Since it is a low-carb diet, you can also expect a drop in cholesterol, and lower blood pressure. Stiffness and joint in the pains will also be lesser. Several studies in the past have also supported the ability of a ketogenic diet to provide more energy and improve sleep patterns.
How to Follow the Ketogenic Diet
To be able to reap the benefits of a ketogenic diet for weight loss, you must follow it properly. Your carb intake should be less than 50 grams daily, preferably around 20-30 net carbs. You may more carbs extra depending on your activity levels to refuel for your workouts. You should also eat enough salt to help flush out the toxins in the body. Your food intake should include grass-fed meat, healthy fats, non-starchy vegetables, and fruits.
Look to get your fats mainly from animal fats and food as opposed to oils and butters. Although topping your steamed vegetables with grass fed butter is just as healthy and wouldn’t worry about it too much. During weekends, you may choose to go on a carb loading phase to reward yourself for religiously following your ketogenic diet during the week. This is a variation called a cyclical ketogenic diet and can help with overall adjusting to a keto diet.
A Word of Caution Following A Keto Diet
While the ketogenic diet has delivered impressive results for most people, it is inevitable that there are also adverse effects, especially if it is done carelessly. There are some medical conditions that will lead to side effects. Those with contraindicated metabolic conditions should refrain from the ketogenic diet. Additionally, those with pancreatic, impaired liver, abdominal tumors, kidney failure, pregnant and lactating moms, and those with nutritional deficiencies should consult with a doctor before beginning the ketogenic diet.
We hope you have improved your understanding of a ketogenic diet and are able to begin implementing it in your daily life. For more keto information be sure to search our website and leave any questions below.