Staying fit has been the talk of the town for some time, and rightfully so! With so many weight loss options to follow, the question is, which should you choose? This article answers your questions related to what is keto diet for weight loss. Now that we are on the topic let’s uncover what the keto diet is.
What Is The Keto Diet For Weight Loss?
As per Wikipedia, the list of diets is infinite. So, we are not digging into all the available options. What caught our eye was how the keto diet is among one of the most followed and popular. The only answer that summed up the research was it works! And, what do you want when following a weight loss program? Weight loss of course!
The keto diet, unlike other low-carb diets, emphasizes deriving the most amount of energy from fat instead of carbohydrates. Thus, it means the diet you will be following with the keto diet will concentrate on the least amount of carbs, moderate proteins, and a high intake of fats.
As a result of following the keto diet for weight loss, you will have to stop all the carb consumption like sugar, processed foods, and canned products. Yet, this does not mean the keto diet will stop you from eating your favorite foods. It gives a decent menu of food options you can consume while following the diet.
How Keto Diet For Weight Loss Works
High fat-centered diets lead the body to get its energy from fats stored in the body instead of relying on glucose. That means the same amount of energy previously coming from sugar, grains, and certain fruits and vegetables is eliminated. The transition will be to foods with high levels of fats like cheese, nuts, healthy oils, and other saturated fats.
This diet will cause your body to enter ketosis process. Now you might wonder what ketosis is. It is the state the body enters that makes it run on fats.
Helping your body reach ketosis requires no hard and fast rules as long as you are sticking to the keto diet guidelines. Those involve consuming 5% carbs, 25% proteins, and 70% fats. The thought behind the process is when the body does not have enough glucose, the liver will get the necessary fuel to run the body from burning fats. But, it only works when proteins and carbs are kept in check as well. Otherwise, you will notice your body does not enter ketosis.
The process of checking whether the body is in a state of ketosis or not depends on specific symptoms. For instance, there will be an increase in urination, dry mouth, and you will feel thirsty. Another way of knowing the keto diet for weight loss is working is by noticing if you can control your appetite or not. You can always run some tests to be sure if you are in a state of ketosis.
Keto Diet And Weight Loss; What’s the Relationship Between the Two?
Those who have been following a keto diet for some time report they notice a significant reduction in weight. Furthermore, keto helps you in shedding weight fast. Is it not important it not only helps in shedding some pounds but works efficiently too?
Ways To Stimulate Weight Loss On A Keto Diet
Let us uncover what a keto diet is for weight loss and how it works. Since keto works by putting the body in ketosis, the process of fat burning helps in reducing weight. Since the most significant number of calories comes from fat, it helps keep you satiated longer. Which eliminates those unhealthy and common hunger pangs. How it works is like any other diet to reduce weight, too often you find yourself starving. The keto diet allows you the option of eating whatever and whenever as long as it complies with the keto guidelines. Additionally, a part of hour calorie intake comes from protein as well which helps increase the weight loss process. Studies show the keto diet and weight loss have a strong connection.
What Other Benefits Does The Keto Diet Offer Other Than Weight Loss?
You will be amazed to find the keto diet holds more benefits than just helping with weight reduction. Let us review some of them in the list below. Also, not to forget, if you are someone following a keto diet, you will get to gain from these pros apart from weight loss. Isn’t that cool?
1. Helping To Normalize Blood Sugar Levels
Yes, you read that right. If you are someone facing issues with weight gain problems including high blood sugar levels, then this is for you. This may come as a surprise to you, but it can help end the need to take the medication diabetes patients take. That means apart from helping in shedding some weight, the keto diet has a lot more to offer for your well-being.
2. Helps With Hypertension
The first thing a person with high blood pressure issues hears is to reduce their weight. If you follow a keto diet, you will not only be maintaining your weight but also keeping your blood pressure in check. Cutting down on carbs will help you maintain the best blood pressure levels. Moreover, other related issues such as heart disease, strokes, and kidney failure can be significantly reduced.
3. It Helps In Treating Certain Types of Brain Disorders
Cutting down on the carbs in your diet and helping your body reach ketosis has proven to be beneficial for brain problems like epilepsy. Also, there are studies backing the fact the keto diet helps people with Alzheimer’s.
4. It Helps Boost Energy Levels
Unlike other diet plans that leave you starving, weak, and low on energy, the keto diet helps your energy levels to increase. When it comes to talking about what is a keto diet for weight loss, the first thing that might hit your mind would be it will affect your day-to-day activities. Nothing is more horrendous than not being able to perform your daily task because you are making an effort to lose weight. If you follow the keto diet with the hope of losing weight, there is evidence to show you will not lose your energy levels.
5. Can Help Improve Liver Function
The accumulation of fats in your liver is common. When you are diabetic, you will learn the importance of the keto diet for weight loss here. When it gives you more health benefits while helping to keep you fit and in shape. What else do you need? After all, healthy life is what everyone is looking for. Thank goodness there is the keto diet.
Some Pitfalls With The Keto Diet
On your weight loss journey with the keto diet, there might be some cons you face.
The benefits overshadow the drawbacks of following the keto diet for weight loss. One must still be knowledgeable enough about them to make the right decision for themselves. Here are some disadvantages of the keto diet for weight loss:
- You can become a victim to a well-known issue with the keto diet known as the keto flu.
- The diet is limited in fiber, and so, you might notice bowel issues and constipation.
- There is an increased risk of developing kidney stones due to greater reliance on high-fat animal foods.
- Apart from helping to control your sugar levels, there are chances it might lower your sugar levels too much. This might lead to issues like fatigue, shaking, and sweating.
The keto diet for weight loss has much to offer to a person when it comes to maintaining a healthy lifestyle. There are some drawbacks of following the keto diet for weight loss for the long term. Because, at the end of the day, carbs do play a certain part in one’s diet.
Is The Keto Diet A Good Way To Lose Weight?
Among the many questions you have about what is keto diet for weight loss, the one that tops the list is: is it a sustainable way of reducing weight? People who are making an effort to shed some kilos agree that it is hard to get rid of those extra pounds. But what is more challenging is you cannot maintain the weight reduction. So let us be honest here.
If you are looking for effective results from the keto diet for weight loss, and you need to be aware of something. Such as, you feed your body with healthier options of food containing high fat. These include oils, nuts, fat-enriched vegetables, for instance, avocados.
One thing for sure is you are not going to follow this low-carb, high-fat diet forever. Once you reach the desired level, you can transition back to a regular diet. Yet, that comes with the risk of gaining back the weight. But not when you follow some of these tips.
First, make sure you gradually increase the carbs and not all at once. Try slowly eliminating the complete dependence on fat too. Second, add more proteins to your diet. Proteins provide you with all the necessary nutrition. Besides that, it keeps you feeling fuller longer and helps in maintaining your weight at the best levels. These little tips will ensure your weight remains within normal ranges despite stopping the keto diet for weight loss.
How Long Should You Follow The Keto Diet for Weight Loss?
Another question that comes to mind is how long will you need to follow the diet to reduce your weight. Well, that answer depends on your ability to refrain from consuming carbs. There are not many extensive pieces of research that provide a comprehensive answer of how long you can do the keto diet for weight loss. The body can take from two to six weeks to enter the ketosis process. Hence, it is safe to say you can follow a keto diet for at least three months. Moreover, studies have proven you can stick to a low-carb diet as long as you feel that it is not causing you harm. Or else, after getting the desired results, you can always switch back to normal eating habits with a usual diet plan.
How Can You Speed Up The Weight Loss Process On The Keto Diet?
In case, you are a little impatient to wait for the results and want it to work more quickly. Here are some tips for you:
- Make sure you exercise while following a keto diet for weight loss. Exercising helps to speed up the process of the body entering into ketosis and so gives you the desired results in less time.
- Intermittent fasting can help you with speeding up the weight loss journey.
- Make sure you add protein to your diet.
- Consume healthy fats.
This article covered in detail what is a keto diet for weight loss. It discussed in detail how you could make yourself fit while being on the keto diet. If you are someone searching to find the right type of diet plan for you, then the keto diet may be what you need. Not only will it help you stay in shape, but it will allow you to experience more benefits. What else could you need?
What do you think of the keto diet for weight loss? Please share what worked for you in the comments section below!