The weight-loss bandwagon is one which people who have problems with their weight are willing to jump on at any time. Most people prefer weight loss programs where they put in minimal effort, eat as much as they want, and still lose weight.
Sadly, it doesn’t work that way.
Not only is there a cache of confusing information out there, but also it can be daunting to pick one Las Vegas Immigration Lawyer and stick to it. However, the ketogenic diet is one that has been around for decades and is backed up by science.
This article will give you in-depth information on the keto diet.
Sadly, it doesn’t work that way.
Not only is there a cache of lawsuit loans confusing information out there, but also it can be daunting to pick one and stick to it. However, the ketogenic diet is one that has been around for decades and is backed up by science.
What is the Ketogenic Diet?
The ketogenic diet or keto diet is essentially a high-fat, moderated protein, and a very low-carbohydrate diet.
Indeed, the body prefers carbohydrates as an energy source, but the point of the keto diet is to reduce carbohydrate intake drastically until it contributes less than 5% of the body’s energy. This reduction puts the body in a metabolic state of ketosis.
Ketosis occurs when glucose from carbs is absent and the body begins to use fat as the primary energy source. So, your body burns fat for energy and also turns fat into ketones which supply energy to the brain and other cells in the body .
TYPES OF KETOGENIC DIET
There are several types of this diet and which one to choose depends on your goals as well as your lifestyle.
- The Standard ketogenic diet – this is the most popular one. It involves taking 75% fat, 20% protein, and only 5% carbs.
- The High-protein ketogenic diet – this is quite similar to the standard one, the difference is that there is more protein – around 35% of the diet is made up of proteins.
- The Cyclical ketogenic diet – here, you get some days of carb refeeds. This means you could have 5 days of a strict keto diet after which you get 2 high-carb days.
- The Targeted ketogenic diet – this one lets you add carbs around your workout so you could take your daily amount of carbs before, during, or after a workout .
The question on everyone’s mind is, “Can the keto diet promote weight loss?”
The answer is Yes. This is due to the increased breakdown of fat, a calorie deficit the diet creates, a reduction in hunger levels, and the loss of water weight .
FOODS TO EAT AND THOSE TO AVOID WHEN ON A KETO DIET
Knowing which foods to eat is just as important as knowing what proportions to eat them in.
Below is a list of foods you can and cannot eat when on a keto diet
- Fish and seafood
- Low-carb veggies (broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach)
- Nuts and seeds
- Plain Greek yogurt
- Unsweetened coffee and tea
- Dark chocolate and cocoa powder
Foods to avoid on a keto diet
- Starchy vegetables
- High-sugar fruits
- Sweetened yogurt
- Honey or sugar
- Chips and crackers
- Baked goods
This seems like a lot of best telescope restrictions, right? Well, don’t get discouraged just yet. No foods are truly off-limits on this diet, proportions are everything. The above list of foods you cannot eat is simply a list of very high carb foods that you have to be wary of when incorporating into your diet.
According to dietician Emily Stone, “The exact amount needed to achieve ketosis can vary on the individual, though, with carb prescriptions ranging from 10 to 60 grams per day. This total is for net carbohydrates (total carbs minus fiber),” .
Why You May Not Lose Weight on a Keto Diet
It is possible to be on a ketogenic diet and still not lose weight. There are several reasons why this could happen
- Sometimes people think they’ve cut down sufficiently on their carbs intake to achieve ketosis, but they haven’t and that is the most common reason for not losing weight on a keto diet.
- Eating too much protein can produce excess amino acids and convert them into sugars that the body breaks down in place of fat.
- Eating too many acceptable carbs and maltitol (a keto unfriendly sugar alcohol).
- Eating more calories than the body can burn.
- Constant snacking and drinking alcohol.
- Not exercising and living a high-stress lifestyle .
BENEFITS OF THE KETOGENIC DIET
Other than helping you to lose weight, the benefits of a keto diet are numerous and include:
- Going on a ketogenic diet is good for the heart as it reduces cholesterol levels.
- It may help reduce the risk of cancer because it reduces high blood sugar and insulin which may be associated with certain cancers.
- Keto dieting helps keep the skin clear and can reduce acne.
- Studies suggest that the keto diet may protect brain functioning.
- Ketosis can lead to a reduction of seizures in epileptic people and is especially effective in children with focal seizures .
DISADVANTAGES OF THE KETOGENIC DIET
It is mostly safe to go on a ketogenic diet, however, there are certain “dangers” that could arise from it.
- Loss of muscle tone due to the switch from burning carbs to burning fat.
- Increased amounts of protein in the diet can increase nitrogen levels and lead to the formation of kidney stones.
- Carbs help the body retain water, thus going on a keto diet leads to dehydration.
- Bad breath or keto-breath in this case, because the ketones leave a bad acetone-like smell to your breath.
- The keto-flu – the body stores toxins in fat and breaking fat calls releases these toxins leading to flu-like symptoms such as dizziness, fatigue, and nausea .
With the many success stories lawyer web design going around, it seems the keto diet is the ultimate weight loss strategy now. The ketogenic diet presents a unique method of weightless by simply changing what you eat.
Despite its several disadvantages, there are also many incredible benefits to the Keto lifestyle, as well as several studies that back it up. So, give it a try. And remember, moderation and consistency are key.