Losing weight can be very difficult after a point. There are many diets out there that promise to help you reduce weight, but not all of them are effective and quick at producing results. Here’s where a ketosis diet comes into play.
A ketosis diet is said to help lose weight rapidly and that too, in a safe manner. Apart from reducing weight, it is also said to lower the risk of some of the most dangerous illnesses such as Alzheimer's diseases, diabetes, stroke, and epilepsy.
The Ketosis diet works on 3 principles:
- Consuming a lot of fats.
- Consuming some amount of proteins
- Limiting carbohydrates intake as much as you can.
In short, a ketosis diet asks to take 75% fats, 20% proteins and only 5% carbohydrates.
What Is a Ketosis Diet?
This diet encourages to lower the consumption of carbs and increase the quantity of fats and proteins in everyday diet. Doing so changes the body’s energy supply and the fat stored in the body is used as a source of energy. Hence, the fat in the body is burned quickly and weight is reduced.
A ketosis diet isn’t hard to follow since it incorporates many delicious foods including seafood, poultry, meat, nuts, seeds, dairy, fruits and vegetables (low carbs).
This causes ketosis in the body. It’s a process where the body doesn’t use glucose to gain energy but ketones. When the fat in the body burns, ketones are generated which act as a source of energy. This energy is much more stable than the energy provided by glucose. Hence, the rapid weight loss.
Foods To Eat In a Ketosis Diet
A variety of foods can be eaten on this diet. However, make sure to eat foods that are high in fat and proteins but low in carbs.
Fish: Fish contains 0% carbs, 18% fat and 44% proteins. You can eat a variety of fish that you like such as tuna, mackerel etc. Fish can be eaten in several ways. Just pick one you like and enjoy it.
Meat: Keto friendly meats such as grass fed, organic and unprocessed meats can be taken in this diet. However, meat should be consumed in lower amounts because they are high protein providers as they contain 52% proteins and only 6% fats.
Sauce (High In Fat): While a ketosis diet does include foods that are high in fats, you can further increase the fat contents by including high fat sauces in the mix. Butter, garlic butter, coconut fat and bearnaise can increase the amount of fats in your diet.
Low Carb Veggies: Broccoli, zucchini, bell pepper, spinach, mushrooms, avocado, and cauliflowers can all be included in a ketosis diet since they are low in carbs.
Dairy: High fat dairy is an important part of a ketosis diet since this is where a large part of fats comes from. High fat yogurt, butter, fat cheese are all encouraged in a keto diet.
Other Foods: Nuts, mayonnaise, fermented foods, coffee, tea and pickle can also be taken in a ketosis diet.
Foods Not To Eat In A Ketosis Diet
Fruits that are high in carbs should be avoided. Other than that, sugar, starch, beer and legumes should be avoided when on a ketosis diet.
Benefits Of A Ketosis Diet
Improves Blood Sugar Levels: Since a ketosis diet restricts all kinds of foods that are high in sugar, blood sugar levels improve and insulin levels are controlled. This way the risk of catching or worsening diabetes is also minimized.
Suppresses Appetite: A ketosis diet helps to suppress hunger as energy in the body is released from time to time. This causes you to eat less, which helps lose weight.
Weight Loss: The main reason to take up this diet is to reduce weight. Since this diet changes the body’s energy supply from glucose to fats, weight can be reduced quickly and in a healthy manner.
Fights Diseases: Ketosis helps reduce a number of diseases including epilepsy, liver diseases, acne, headaches, cancer, alzheimer, diabetes and cognitive behavior as well.
Ketosis Recipe To Know About
Here’s a famous recipe that you can make yourself in just 10 minutes.
Garlic Chicken (Creamy Tuscan) (10 minutes)
- Boneless chicken breasts - thinly sliced (1½ pounds )
- Olive oil 2 tbsp.
- Garlic powder 1 tbps.
- Italian seasoning - 1 tbsp.
- Parmesan cheese - half cup
- Chopped spinach - 1 cup
- Heavy cream - 1 cup
- Chicken broth - half cup
- Sun dried tomatoes - half cup
- Take a skillet and put olive oil in it at medium heat.
- Add chicken in the skillet and cook on medium heat for 5 minutes on both sides. Make sure the chicken turns brown on each side.
- Remove the chicken and put aside on a plate.
- Add Parmesan cheese, broth, garlic powder and Italian flavoring in the same skillet, and increase the temperature. Cook until the content begins to thicken.
- Add spinach and sundried tomatoes and allow it to stew until the spinach begins to shrink.
- Add the chicken back to the skillet and eat.
The trick lies in triggering ketosis early which requires to cut off as much carbs as you can and consuming lots of fat containing foods. This way weight can be reduced rapidly.