What is the ketogenic diet?

June 6, 2017

There are many things that are taken into consideration when one is trying to lose weight. Some diets focus on one aspect, whereas others focus on another. In a Ketogenic diet the main idea is to limit carbohydrates but increase fats. The Ketogenic diet is in fact one of the most popular low-carb diets, and many compare it to the Atkins diet.

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The name of this diet derives from the fact that the main emphasis is placed on the fact that with lower amounts of carbs the body will eventually go into what is called a metabolic state. This is technically referred to as ketosis. In this phase the body will start to burn more fats, and this is how this type of diet will lead to weight loss.

Ketosis is a process which occurs whenever one limits carbs and increases fats. Those fats will be turned into ketones. These are responsible for supplying energy to the brain. In time the body will get used to this and the brain in conjunction with the body will have got used to be more efficient in burning the fats and ketones rather than the carbs. This will ultimately lead to weight loss.

A ketogenic diet can lead to weight loss not only because it produces ketones and increases the rate at which fats are burned, but also because it also leads to lower insulin levels. A ketogenic diet that works optimally will allow one to preserve muscle mass while losing weight.

There have been a number of studies and research conducted on the ketogenic diet and whether it is indeed effective. One cannot say that it will work for anyone and everyone as there are various factors to take into account and each individual varies from another. However all in all it was concluded that in most cases the ketogenic diet does work quite well for most people who are trying to lose weight.

Obviously it is not something that is going to happen overnight. There is first of all the need to start limiting the carb intake, and as a general rule of thumb one should try to limit it to merely 30 grams of carbs per day, which is surely not easy. Therefore it is evident that one would need to be very responsible about it, and plan meals and snacks carefully so as to ensure that this limit is not exceeded.

Apart from limiting the carb intake, one will also need to increase his or her protein intake. With a ketogenic diet most meals will need to be prepared with staple foods such as nuts, eggs, meat and cheese. It is also recommended to stock up on vegetables which are low in carbs.

Ketogenic diets, like all other diets, have the pros and cons to consider. Even though they can prove to be effective for weight loss, it is important to note that one will need to consider the foods that are consumed so as to limit the intake of carbs. That may not be that easy since many people will have got used to preparing meals which are made up of ingredients which contain carbohydrates. This includes milk, grains, cereals, rice, and potatoes. Such food items will have to be eliminated from one’s diet, and so it may prove to be a bit difficult for some.  A ketogenic diet revolves around meal plans that include low carb vegetables, fish, meat, eggs and nuts.

Many claim that when relying on a ketogenic diet they managed to feel quite full. As a result one will be less inclined to consume large portions. Many felt the urge to eat less frequently too. With this coupled up with smaller portions, the result will naturally be weight loss.

Thanks to the fact that insulin levels are lowered when one is on a ketogenic diet, there should be improvements in the metabolic rate. Moreover the body will be in a better position to convert fats and proteins, while burning more calories. This also contributes to weight loss. A ketogenic diet is also said to reduce the process where sugars are converted into fats and this leads to lower fat storage, which also results in weight loss over time. These are all processes which contribute to weight loss, and so it follows that a ketogenic diet actually works in a multitide of ways in helping one lose weight.

Other benefits besides weight loss that are said to occur when one decides to start and maintain a ketogenic diet include:

– reduction in chronic inflammation

– reduction in the risk of type 2 diabetes

– reduction in the risk of heart diseases

– reduces the emergence of metabolic diseases such as high blood sugar levels and high blood pressure.

– reduction in the risk of developing cancer

– reduction in the risk of epilepsy

– lower risk of developing the Alzheimer’s disease.

Considering all of these possible positive benefits, it may be a good idea to try out the Ketogenic diet. After all there are a good number of people who claim that it worked really well for them and they managed to lose weight. As long as one is committed to stick to this diet and ensure the carbs are kept at just 30 grams daily, this diet could work out really well. High fat foods that replace foods which are high in carbohydrates would then lead to the ketosis in the body. This will then help to lose weight quite effectively. The main idea of the ketogenic diet lies here, and burning fats rather than carbs is actually one of the main ways to lose weight. The reality is that many people put on weight because of a high carb diet, and this is where a ketogenic diet excels.

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