The Keto diet is a style of eating that has been proven to be one of the most effective ways to lose weight. Keto advocates recommend an extremely low-carb, high-fat diet with moderate amounts of protein. This type of eating plan forces your body into ketosis – a metabolic state in which it uses fat instead of carbohydrates as its primary fuel source. It also suppresses hunger and makes you feel less hungry overall, so you eat less often and food does not seem as tempting. Let’s dig deeper into the idea of the keto diet for weight loss.
What you will learn
What is the keto diet and how does it work?
The keto diet, I’m sure you have heard of, is a style of eating that has been proven to be one of the most effective ways to lose weight. Keto advocates recommend an extremely low-carb, high-fat diet with moderate amounts of protein. This type of eating plan forces your body into ketosis – a metabolic state in which it uses fat instead of carbohydrates as its primary fuel source.
Benefits
The benefits of following a keto diet are many. There are both short and long term benefits, some of which include:
- Weight loss
- Less hunger
- Lower blood sugar levels than a diet high in processed carbohydrates (aka the Standard Diet)
- Reduced risk for diseases like diabetes, Alzheimer’s disease, epilepsy, and even cancer!
- Increased energy levels
- Can help manage diabetes
- Reduce the risk for heart disease
- It’s not just for adults – it also has benefits for some children
- A good option if you have food sensitivities such as gluten intolerance or dairy allergies
You don’t need to give up your favorite foods on the keto diet – you just have to make some adjustments like switching from white bread to whole wheat bread, limiting sauces that are made with sugar, choosing leaner cuts of meat instead of fatty ones, etc…
Keto diets are a great way to lose weight and maintain it. The keto diet is not only one of the most effective ways to drop pounds, but also very sustainable for most people. In fact, many individuals following this eating plan have shared that they lost an incredible amount of weight in just a month.
How to follow a keto diet for weight loss
- Low-carb foods – vegetables, meat, eggs, cheese
- High-fat foods – avocados, nuts, and seeds –Check out our blog on nuts for protein.Â
- Avoid bread and grains
- Aim to eat between 20-30 grams of carbs per day
- Choose foods like fats, proteins, and low carbohydrate vegetables (no grains).
- Don’t forget that there are some fruits you can have on the keto diet! Some great examples include berries (blackberries, blueberries..)
Tips for success on the keto diet
- Know what you are eating-there are tons of labeled keto foods at the grocery stores now.
- Keep track of your progress
- Exercise regularly to avoid muscle loss and increase energy
- Get enough sleep every night for healthy hormones and weight management
- Drink plenty of water, especially when exercising or in hot weather
- Stay away from sugar, carbs, processed foods, alcohol, and caffeine
Potential side effects and risks of following a ketogenic diet
- Constipation
- Elevated cholesterol levels or LDL (bad) cholesterol, as well reported by some studies.
- High triglycerides and low HDL (good) can be another concern for people on the keto diet.
- Decreased bone density in older women because of lower estrogen production.
FAQs about the keto diet
Can I drink alcohol on the keto diet?
If you have a history of alcoholism or binge drinking, then it is recommended that you avoid alcohol. Alcohol can be hard for your body to break down and digest while following this lifestyle change. It also affects your sleep cycles and ability to process food properly when consuming too much at one time.
What should I eat on the keto diet?
In general, you are allowed to have as much fat and protein that you want. Keep in mind this may not be a sustainable lifestyle for some people because of how restrictive it can be (due to lower amounts or types of carbohydrates).
What supplements do I need if I’m following this type of diet?
You can easily find keto supplements and products like MCT oil powder, exogenous ketones (BHB), or creams. You’ll want to consult with your doctor if you’re interested in any of these options.
What are the benefits of this type of diet?
The short-term benefits for those following a strict keto are weight loss and a significant decrease in blood sugar.
What are the disadvantages of this type of diet?
Some people have found that they experience ketoacidosis, an excess amount of acid build-up in their bloodstream and kidneys.
The long-term effect for those following a strict keto is weight loss which can lead to chronic malnutrition (due to lack of some types of vitamins and minerals).
How do I know if it’s right for me?
You can talk with your doctor about how they feel, what their medical advice is. If you’re looking for a quick weight loss fix or want to try something new then this might be the diet for you!
Conclusion
A Keto diet for weight loss is achievable. The keto diet is a way to lose weight and have more energy. It provides an alternative, healthy lifestyle for those who want something different than the traditional low-fat or high carbohydrate diets. If you are interested in joining this new trend, it is advisable to speak with a doctor and do some research on keto. Good luck!