What Is The Keto Diet?
The ketogenic diet, or keto diet, is a diet plan that is high in fat, low in carbs and moderate in protein. The typical keto diet is made up of 60 to 75 percent fat, 15 to 30 percent protein and 5 to 10 percent carbohydrates. Oily fish, whole eggs, nuts, cheese, peanut butter, asparagus, carrots, spinach, cucumber and garlic are examples of some of the foods that you can eat while they are on the keto diet.
How It Can Help Promote Weight Loss
Weight loss is one of the benefits that can be reaped from following the keto diet. Below are some of the ways that the keto diet can promote weight loss:
Low In Carbohydrates
Eating foods that are high in carbohydrates can lead to weight gain. Carbohydrate-rich foods are digested quickly and raise the blood sugar. When the blood sugar levels spike, the body releases more insulin. Even though insulin helps bring the blood sugar level back to normal, it also encourages the body to store fat.
Insulin spikes not only lead to weight gain, but it can also damage the cells. Because the keto diet is low in carbohydrates, it helps prevent insulin spikes.
A big appetite can make it difficult to lose weight. However, one of the advantages of being on the keto diet is that it helps suppress your appetite. Foods that are high in fat and protein are filling. They also take longer to digest. On the other hand, foods that are high in carbohydrates can stimulate appetite.
The ketones develop when the body begins to break down fat instead of sugar. This is a process known as ketosis. Studies have shown that ketosis can help suppress ghrelin. When people have higher levels of ghrelin, they eat more and gain more weight. They also use less fat for energy.
Not only does the keto diet help decrease ghrelin production, but it can also increase leptin production. Leptin helps curb your appetite.
Gluconeogenesis is a process that involves converting fat and protein into glucose for energy. This process can help you burn hundreds of extra calories per day.
Lower Body Fat
Not only does the keto diet help you lose weight, but it also helps reduce body fat. The keto diet increases the number of calories that are burned during rest and activity. It also helps decrease the amount of fat that is stored by the body.
Elimination Of Unhealthy Foods
When you drastically cut your intake of carbohydrates, you eliminate many unhealthy foods. Eliminating unhealthy foods will help you naturally reduce your calorie intake and lose weight.
What The Research Says
There have been quite a few studies done to confirm that the keto diet is effective for weight loss. One of those studies compared people who followed the keto diet to people who followed a low-fat diet. The results of the study showed that the people who followed the keto diet lost 2.2 times more weight than those who followed the low-fat diet.
There was another study done that compared people who followed the keto diet to people who followed the diet recommended by Diabetes UK. The results showed that the subjects who followed the keto diet lost three times more weight than the other group. They were also able to lower their cholesterol and triglyceride levels.
Tips For Successfully Losing Weight With The Keto Diet
Being consistent is one of the best things that you can do to lose weight with the keto diet. It takes a few days for your body to get adjusted to the keto diet. Even though most diets allow you to have at least one cheat day. However, because it takes a few days for your body to get adjusted to this diet, you may want to avoid having a cheat day. You can easily gain weight if you have a cheat day while on the keto diet.
You should also exercise while you are on the keto diet. Exercising regularly helps boost your metabolism. However, you do not want to overdo it. Exercising too much does not offer any additional benefits. In fact, it can actually hinder the weight loss process.