The Keto (or ketogenic) Diet is a low carb, high fat diet. It involves reducing carb intake and replacing with fat. The reduction in carbs puts your body into ketosis.
To know the truth about what it means to go, Keto, you need to read this blog post. It’s more than just a trendy diet trend – it has long-lasting health benefits backed by scientists and researchers. We’ll cover all the basics including how many carbs you should be eating, how to keep your appetite in check, and what happens when you hit a weight loss plateau. Get ready for an honest look at the ketogenic diet!
When you start Keto, you’ll be eating a minimum of 60-70% of your calories from fat. But, over time, you’ll want to increase that to 70-80% and even higher. Why? Because the amount of fat that your body doesn’t need from the Standard American Diet is only 10% or less.
Even though Keto is a very effective diet for overall health and weight loss, there are some significant benefits in doing it specifically for weight loss.
Benefits of Keto for weight loss
- Burning stored body fat
- Providing a source of energy for the brain (ketones)
- Reducing appetite (helps with portion control and calorie restriction)
- Reducing insulin resistance and increasing insulin sensitivity (makes your cells more ready to absorb nutrients from food).
When you go Keto, you are changing the way your body processes fuel so that it burns fat instead of glycogen or glucose for energy. This is a huge benefit because your body doesn’t have to rely on burning sugar or carbohydrates for energy, so it will naturally eat away at your fat stores instead. So, when you shift to Keto, you’re purposely burning some of your body fat as fuel, which ultimately translates to weight loss. You can read more about how that works here: How Does This Work?
Another great benefit of Keto is that it significantly reduces your appetite. In fact, it is so effective at curbing hunger that people on Keto often find they have no urge to eat anything and often over-eat. When you’ve created it, so your body isn’t looking for carbs or sugar, it won’t need them either. This lets your body naturally restrict calories and feel complete while consuming fewer calories daily than before starting Keto.
Keeping your body in a state of ketosis is vital. When you’re in a state of ketosis, you’ll naturally be burning carbs and stored fat for energy – and that’s where your weight loss will come from. For some people, their body needs more time to adapt to this way of living before they see the benefits of losing weight. The good news is that once your body adapts, it becomes easier to lose weight than ever before.
The Keto-Diet is one that has been referred to as the “Ultimate Nutritional Reset”. This is because it will remove all refined sugars and carbohydrates from your diet while also putting your body into a state of ketosis.
The Ketogenic Diet works by removing insulin and carbohydrates from the diet, which forces your body to use fat for energy. Insulin is responsible for telling your body what to do with carbohydrates, so by removing this, you are essentially making your body run on fats instead of glucose.
Keto essentially puts you into a state of nutritional ketosis which the human body was initially designed to be run on millions of years ago for us humans to survive periods of famine.
How to do Keto
The Ketogenic Diet is straightforward to follow and incredibly effective. You can create your diet using the principles of Keto, but for those who are not entirely sure about what this entails, there are set diets that you can follow to get you on the right track with the fat loss program. Here are some of the popular Keto Diets:
Keto Calculator – This calculator is a tool that will calculate your macros, calories, and macros based on your weight and fitness level. This is how people lose weight as they go Keto Diet site. This is the website that I use to follow Keto. It offers tons of recipes and a great community. The Bulletproof Diet – This is a Keto plan that focuses on living by the 80-20 rule (even if you go above 20%) High Fat Low Carb Diet – These are diets that focus on getting your macros from more fat than carbohydrates.
Keto, Ketosis, and Your Body
Ketosis is a process that happens when the body undergoes a process called “starvation-induced ketosis.” This means, your body is literally starving, and fat stores will be used to meet its energy needs. While this sounds grim, it makes total sense as to why it works because it’s the ONLY way your body can be naturally adapted to burning fat.
Is the Keto Diet Right for You?
You don’t need to cut carbs, but you’ll quickly need to make them scarce in your diet. That’s why a good kick-start into Keto that starts slowly and transitions into your main diet is the best approach.
Just like any new diet or fitness plan, you must get your body used to this new way of eating and exercise before you start getting crazy with it. You want to gradually wean yourself off of carbs rather than doing a total gut purge overnight.
The Keto Diet has been proven to be highly beneficial for overall health and weight loss. It puts your body in a state of fat-burning ketosis, and you’ll begin to lose weight when that happens. Another great benefit of this diet is the fact that it gives you energy, which helps with your appetite suppression so that you can stay full and stick to the diet.
Why The Keto Diet Is So Effective for older people
A Keto Diet is a great option for reducing sugar cravings and hunger in older people. It’s also a huge benefit when it comes to Alzheimer’s disease. The ketogenic diet may have benefits that improve mental performance in older adults.
The main thing to remember when going on Keto is that you have to completely cut out all refined sugars and carbohydrates, as these are the things that your body is initially trying to learn how to survive without so you can become adapted to this way of eating.
The Ketogenic Diet is trendy, and many people have tried it, but not all of them are successful at staying in ketosis. So, when you tell them to eat fewer carbs and they’ll be okay with it, they don’t take it very well.
Why is this? Well, you must stay in ketosis because that has been proven to produce the best results when it comes to weight loss. When your body goes into ketosis, it uses stored fat rather than carbs as fuel, so that means that all your efforts are going straight into losing weight.
The Keto Diet: What You Can Eat on Keto
Because the Keto Diet doesn’t allow you to eat any carbs, it can be tricky initially with what you can eat. But once you’ve transitioned into Keto and are used to this way of eating, food becomes much easier to navigate.
You may have heard of the keto flu, but what is it? It’s when your body is adapting to a drastic change in diet, and as a result, you’ll get some adverse side effects, such as feeling tired and weak. However, this side effect will soon pass, and once it does, your body will be used to being in ketosis. So, try not to worry too much about it unless your levels are extremely high.
Additionally, you don’t need to worry about making this a lifelong commitment because if you take Keto long enough, you’ll always be in ketosis.
The Keto Diet Takes Time to Work
Many people are under the impression that they can go Keto and lose weight instantly, but that isn’t true. It takes quite a bit of effort to get into ketosis, especially if you’re a person with type one diabetes who has been eating carbs for most of your life. But once you’re there, it’s straightforward to maintain, and it’s not difficult to adjust if you crave some simple carbohydrates.
The Keto Diet is one of the most popular trends and has been fast-growing over the past few years. It’s a lifestyle change that can help you lose weight, lower your blood pressure and cholesterol, reduce stress levels, and have more energy. But it can be challenging to know if you’re doing it correctly, so we’ve looked at the best Keto-friendly foods to help you succeed. The first step is to consume healthy fat all day long by eating lots of nuts, avocado, egg yolks, and good quality fatty fish in your diet.
What Is The Keto Diet
The keto diet is a very effective way to lose weight and help clear certain health conditions. It can be hard to start the diet because it requires you to eat a lot of fat, but the benefits are significant once you get into it. If you are unsure if this is right for you, then this article has given you all the information you need to make an informed decision.