Most diets don’t work for very long, but the adage ‘everything in moderation’ may be the key to sustainable weight loss.
While most people think of weight loss as something that happens over time due to lifestyle changes and healthy eating, there is another option that can help those who need it.
The ketogenic diet is currently trending as it offers a quick and effective weight loss method, as well as other health advantages. In this article, we will discuss the many ways that this diet can help you shed those unwanted pounds.
How Does The Ketogenic Diet Work?
The ketogenic diet is a high-fat, low-carb diet that allows for plenty of health benefits, as well as rapid weight loss. The diet works by limiting carbohydrate consumption and forcing the body to find viable alternatives for energy, such as fats and ketones. When the body runs out of carbohydrates, it begins producing ketones in an effort to provide energy, causing weight loss.
Unlike other diets, the ketogenic diet allows for free diet choice and encourages the use of healthy fats, such as those from plant-based sources. In addition, there are no restrictions on how much protein you can eat, allowing you to create your own healthy and well-balanced meals.
Why Should You Try The Ketogenic Diet?
There are numerous advantages to the ketogenic diet, helping to make it a popular option for those who want to lose weight. Below we will discuss a few of the most important reasons why you might want to try this food style and lifestyle.
Rapid Weight Loss
With the ketogenic diet, you can expect to see results pretty quickly. One study from the United Kingdom noted that overweight patients who followed the diet for six months experienced a 5% weight loss, and 88% of those participants reported feeling happier and healthier. Those who followed the diet for one year saw a 9% weight loss and 87% reported improvements in their mental health.
In addition, cutting out carbs helps to reduce cholesterol and triglycerides, both of which are harmful to the heart. The ketogenic diet is also known to be cardio-friendly and can increase oxygen consumption, promoting healthy blood circulation throughout the body.
Health Benefits
The ketogenic diet offers a number of impressive health advantages. It has been shown to significantly reduce seizure activity in children with epilepsy, as well as in adults who suffer from epilepsy or schizophrenia. The ketogenic diet also helps to reduce the symptoms of Parkinson’s disease, Alzheimer’s disease, and multiple sclerosis.
In addition to helping to fight disease, the ketogenic diet provides many benefits for weight loss and general good health. It limits the body’s need for insulin, making it a viable option for diabetics. It also encourages the body to utilize its own natural fats for energy, instead of turning to carbohydrates, which can raise cholesterol levels.
How To Adopt The Ketogenic Diet
If you’re thinking of trying the ketogenic diet for weight loss, it’s important to understand how to make it work for you. Below we will discuss a few simple steps that you can follow to get started.
Firstly, make sure that you consult with your doctor to ensure that this is the right diet for you and that you’re not at risk of any complications. Secondly, try to keep everything as natural as possible and avoid manufactured foods that are loaded with preservatives.
Lastly, it’s important to set realistic expectations. Just because you’re on a diet doesn’t mean that you’ll lose weight instantly. It also doesn’t mean that you’ll never be able to eat carbs again. Just because something is ‘low carb’ doesn’t necessarily mean that it’s ‘good for you’. Certain nutritional facts, such as fiber and protein, can still be high even when carbohydrates are low.
Keeping foods natural and unprocessed not only reduces the risk of obesity and type 2 diabetes but also ensures that you’re not eating foods that have traveled long distances. This might affect the nutritional quality of the food and increase the likelihood of you becoming overweight or obese. There is also the environmental factor to think about. Eating natural foods reduces your carbon footprint, as well as the amount of plastic waste that would be generated from manufacturing artificial foods.
When Should You Eat The Ketogenic Diet?
The best time to eat the ketogenic diet is between meals, so that your body can utilize fat as an energy source. Studies have shown that protein consumption between meals results in better glucose tolerance and ketone levels, so this is a food style that can be enjoyed throughout the day.
For those who want to lose weight, the best time to eat the ketogenic diet is between meals, so that your body can utilize fat as an energy source. Studies have shown that protein consumption between meals results in better glucose tolerance and ketone levels, so this is a food style that can be enjoyed throughout the day.
However, this is not always possible, especially if you have epilepsy or diabetes. In these cases, you should follow a restricted schedule, eating the ketogenic diet only at certain times.
What Should You Eat On The Ketogenic Diet?
The best diet to follow if you’re on the ketogenic diet is a low-carb diet. This essentially means that you should eat lots of vegetables and fruits, and avoid carbohydrate-rich foods, such as potatoes, pasta, and bread. These are all examples of ‘starchy vegetables’, which the body converts into sugars that cause weight gain. The diet also encourages the use of healthy fats, such as those from plant sources, rather than animal fats. This can reduce the risk of heart disease and Type 2 diabetes.
On the contrary, the ketogenic diet prevents carbohydrates from being used as an energy source, causing cells to become dependent on fat for energy production. This can lead to rapid weight loss.
Should You Supplement The Ketogenic Diet?
It is generally recommended that those who follow the ketogenic diet supplement their diet with vitamin C and magnesium. Vitamin C helps the body to create collagen, which provides structural support for the skin, while magnesium maintains a healthy cardiovascular system and muscle function. In addition to vitamins C and Mg, those who follow the ketogenic diet should also consider taking a multivitamin and mineral supplement.
It is also important to note that vegetables and fruits contain essential nutrients that the body needs to stay healthy. Even those who follow a diet of mostly proteins and fats should consider eating plenty of vegetables and fruits, as these contain fiber, which can improve bowel function and maintain a healthy digestive system.
On the other hand, processed foods contain ingredients that the body does not need and may even be harmful. These include added fats, sugar, and salt, as well as preservatives and artificial flavorings. Keep food as natural as possible and avoid foods that are overly processed. This will reduce the chance of you gaining weight, even if you’re following a diet regimen.
What Is The Difference Between The Ketogenic Diet And Other Diets?
The ketogenic diet is often described as a ‘low-carbohydrate diet’ but is much more than that. In reality, the ketogenic diet encourages the use of healthy fats and proteins, as well as limits the intake of carbohydrates and processed foods. This makes it a bit more complex than other diets, as there are a lot of food choices to make if you want to follow the diet successfully.
While the ketogenic diet can greatly reduce your carb intake, it does not prevent you from eating carbs, just like most other diets. The main difference is that you cannot have starchy vegetables or fruit on the ketogenic diet. This is because these are converted to sugar by the body and contribute to weight gain, not to mention that they are high in calories. In addition, fats are also a no go on the ketogenic diet, as the body needs these for energy production, so it can avoid falling into a state of ketosis. This could result in serious health problems, especially for those with diabetes or epilepsy.
On the contrary, the ketogenic diet encourages the use of healthy fats, proteins, and carbohydrates, so it is a well-rounded diet that offers numerous health advantages. This is also why it is suitable for those with various ailments, as it treats each nutritional deficiency, rather than relying on medication to solve the problem.