Ketogenic Diet for Fast Weight Loss
Low Carb/Ketogenic Diet for Fast Weight Loss
A ketogenic diet consists of consuming high fats, medium protein and very low amounts of carbohydrates daily, this pushes your body into a state of ketosis.
Ketosis will help you burn your fat stores as energy. Many people, even those who are on low carbohydrate diets, don’t quite understand ketosis and why it works.
Most diets are calorie-reduction diets. They help you lose weight, but some of the weight is from fat and some of it is from lean muscle tissue. While you may look smaller on the scale, your metabolism is actually slowing down. The more muscle you lose the slower your metabolism will be. This makes losing weight more difficult and gaining weight back even simpler.
The Ketogenic diet, on the other hand, is carbohydrate restrictive. It creates a state of ketosis in your body that burns only fat, and not muscle. The primary source of your energy for your body will be fat in the form of ketones. Your liver will convert fat into ketones and it cannot be converted back. It will be excreted naturally.
Ketones are created in the liver from the fatty acids that result from the breakdown of body fat. These only appear when there is an absence of glucose and sugar. In the Ketogenic diet, you reduce the amount of glucose and sugar that is in the bloodstream. As a result, your body produces ketones for fuel. When your body is creating ketones it is called ketosis.
There is a common misconception that following a ketogenic diet is dangerous. The truth is that being in ketosis is a completely natural state. The human body creates ketones to use as fuel in the absence of glucose.
Reaching a state of ketosis is key to success on the Ketogenic diet and it is as simple as eliminating carbohydrates from the diet. A general rule of thumb is to consume 70% calories from fat, 25% from protein and 5% from carbohydrates.
Getting into a state of ketosis can take anywhere from 3 days to over a week, everyone is different and there are many factors that effects this. Exercising usually helps get your body into ketosis faster.
In the beginning of a Ketogenic diet, it’s not uncommon to get “Keto flu” for a few days. Keeping hydrated and consuming electrolytes usually helps.
Common symptoms are:
- upset stomach
- Lack of mental clarity
Although Keto flu may not be very pleasant, you need to push through it, usually after 2 to 4 days the Keto flu will disappear and you will start feeling extremely good. Your energy will be better, cravings for carbohydrates will start to disappear, mental clarity will be better etc… There are many benefits to a Ketogenic diet, not only weight loss.
What kinds of food to eat on a Ketogenic diet?
Basically anything that’s high in fat and low in carbohydrates.
All types of meat: Beef, chicken, fish, lamb, pork etc…
Healthy fats: Olive oil, Avocado oil, Macadamia nut oil
Non starchy vegetables: Celery, Broccoli, cauliflower, cucumber, zucchini etc…
Diet cool drinks that contain zero sugar or any other type of carbohydrates are also fine.
The above list is a very small example of what can be eaten on the ketogenic diet. There are many different types of food that can be eaten. A simple search on Google will provide you with complete lists of foods you can eat and foods you should avoid on a ketogenic diet.
There are also many different recipes available online for the ketogenic diet, low carb chocolate brownies, cheese cake and many others are all possible.
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