The Keto Diet: Unveiling its Benefits on Weight Loss

Dieting is nothing new. Many types are springing up but only one has gained immense popularity. Yes, you guessed right. It is “the keto diet.” The keto or ketogenic diet is typically the eye-catcher.

As famous as it is, some may not know how the ketogenic diet works scientifically. That is no problem. We will also take you on a guide to keto. You should pay rapt attention.

How has the Keto Diet been defined?

Following the keto diet is what we call the Atkins diet and the Mediterranean diet. Like them, it is a low-carb diet. We can say from this that the diet requires small carbohydrates.

Did you also know that we have different aspects of the ketogenic diet? Yeah, we do. The MCT and the very-low-carbohydrate diet are amongst them. These versions of the ketogenic diet have different goals.

What ketosis is and how it works

Ketosis is coined from the word ‘keto’. It naturally occurs when the body burns fat as main source of energy. It is true that reaching ketosis comes with discomfort. But it is rest assured that this is commonly associated with the ketogenic diet.

Reaching ketosis happens quickly and easily. You will just need to eat 50g of carbs every day in order to make your body turn to fat for fuel.

Fat, Protein and Carbs – Their Role in Keto

Fat, especially healthy fat, is the main foundation of the keto diet. When you consume more fat (about 70% to 80%), you give your body access to use it for fuel.

Protein should also be consumed more than carbs. You just need about 20-25% of it and you are good to go. Protein consumption helps to keep the body sound. It also maintains balanced hormones and a good weight.

Carbs need to be consumed less. Just 5% – 10% of carbs would do on a keto diet. This diet on the body will make it quickly reach ketosis.

The Keto Diet – What is the science behind it?

As we have mentioned in this blog post, weight loss is a feature of the ketogenic diet in obese. But how does the ketogenic diet work scientifically?

Here are few points that may surprise you.

Appetite Suppression and Calorie Deficit

Many people have found out that the keto diet makes them feel less hungry. There are factors responsible for this. One factor is the stabilizing of blood glucose which is a key to inhibiting hunger stimulation.

Another factor is the reduction in ghrelin (a hormone that is known to stimulate hunger). Another factor is the cell in our brain known as astrocytes. The food we eat interacts with these cells in our brain to control our eating. Thus, it ensures you do not crave sugary foods or those high in carbs.

Asides from the keto diet being the best appetite depressant, calorie deficit is also evident. Less intake of carbohydrates lead to less intake of calories which results in weight loss.

Enhances Fat Burning and Body Metabolism

Those who follow the diet gives the body access to burn fuel from fat since this is what is mostly consumed. When this happens, the body loses weight and maintains such weight for as long as a person sticks to the diet. In addition, following this diet helps to enhance insulin sensitivity, reduce inflammation and promote good cholesterol.

Are there potential Health Benefits and Risks of the Keto Diet?

Granted, the use of the ketogenic diet has improved lives. But have it in mind that anything with pros also has its cons.

Benefits of the Ketogenic Diet for Type 2 Diabetes – What are they?

A huge weight increase is a risk factor for insulin resistance. However, when you try keto and cut off carbs, you can reduce your body weight by 10% and manage your diabetic situation (for those with type 2 diabetes).

Other benefits of the diet include but are not limited to decrease in glucose levels. This also causes the number of hemoglobin proteins in the blood to decrease.

A high level of triglycerides can cause high sugar and lead to diabetes. The low carbohydrate diet that causes you to consume small amount of carbs is good. It will reduce these levels and improve the health conditions of a person.

Likewise, the ketogenic diet may help fight against metabolic syndrome like hypertension. It can help to treat these symptoms and put you at rest.

The Side Effects of Ketogenic diet – They are Worth Considering

Sadly, although the ketogenic diet helps people feel better, it has its bad sides that you should think of.

Starting and following this diet can raise the ketones in your blood to a very high level. Yes, it can become acidic and poisonous. Thus, the ketogenic diet can cause serious problems for diabetic patients and those predisposed to kidney issue.

The keto diet may also cause organ problems. You may wonder how that is so. There are organs that works to process fat and protein. These organs may be pressured to overwork and when they overwork, they will break down.

Individuals who follow a ketogenic diet also risk the possibility of lacking important nutrition. They may not get enough of certain vitamins and minerals that the body needs to work well.

Get Started on the Ketogenic Diet as a Newbie

It is not that difficult to start your high-fat ketogenic diet. But hold on. You should pay a visit to your doctor and discuss your plan with him. With this, he can properly decide if a keto diet will be good for you.

The Standard Ketogenic Diet and its Macro Ratios – Let’s Talk about Them

Of all the types of diet people do, the standard ketogenic diet is quite the most popular. The ratio usually consists of more fat and protein than carbs. That is, 60% fat, 30% protein and 10% carbs.

How to Successfully Adapt on Keto Diet

For newbies, the ketogenic diet can be challenging. Here are nice tips to help you start the low carb, high fat diet:

• Try intermittent fasting. This means for a specific period of time, you avoid foods and drinks that contains calories.
• Do not stress yourself as this will delay your body from entering ketosis.
• Do not forget to drink plenty water.
• Follow the diet without added sugars and high-carb foods.
• Aim for a good sleep of at least 7 to 9 hours. This will reduce the level of stress hormones and boost the fat-burning mode.
• Consume more salt as you will be getting minerals like sodium every day.
• Exercise regularly and frequently as this will make it quicker for you to reach ketosis.
• Always keep keto snacks like egg or beef jerky in your bag when you go out.
• Watch out for the restaurants or any other place you will be tempted to consume more carbs.
• Welcome social support by collaborating with other keto dieters.

Keto Diet Review: Let’s delve into real-life success stories

To begin your keto journey, we have a curated a list of real life experiences that are wroth sharing. You would agree that there is no better way to convince you. Here are a few success stories of people who have benefited from this lifestyle.

Inspiring Transformations and Long-Term Weight Loss Results

Brittani – “I started keto 2 years ago because I wanted to lose weight and to be energetic. I lost 35 pounds in 6 months but sadly, I stopped because I became pregnant. After I gave birth, I started again and lost 67 lbs. in under a year. Now, I have energy and focus. I am definitely continuing this lifestyle.”

Lele Jaro – “I was diagnosed with a type 2 diabetes. Somehow I managed to work out and lost weight but I knew it wasn’t just about losing weight. I had to reduce my sugar level. My eating plan and medication wasn’t working so I turned to the internet. There, I found the keto diet. I discussed it with my doctor and I started the journey and I have no regrets. My sugar level has improved and my doctor agreed that I stick to keto.”

Amy – “I was overweight even at an early age. Though I tried the weekly weight watchers meeting with my mother, I wasn’t satisfied. So I came across the low-carbohydrate diet. I read many inspiring success stories and how it works scientifically. I had doubts if it would work but I tried it anyway. The ketogenic diet provided me with what I lacked which was good health.”

Addressing Common Concerns and Misconceptions

No. 1: I experience Keto Flu

Yes, this happens as a way to prepare your body for ketosis. But you can manage the situation when you take in enough water as you start keto.

No. 2: You don’t eat carbs, so you won’t have energy for workout

This is not true. Those who eat low carbs can also exercise even at professional levels.

No. 3: Carbohydrate is the bad guy

Carbohydrate is not bad. On the contrary, it is essential for optimal function of the brain. Do not completely cut out carbs from your meal. Just reduce the intake and you will be fine.

No. 4: As you consume more fat, your cholesterol level will be very high

Not necessarily. The keto diet give preference to healthy fats like unsaturated fats. These kinds increase the level of good cholesterol in the body.

No. 5: You can never satisfy your craving as you will always be hungry

Nope. The consumption of fat will decrease your craving and make you feel satiated. No wonder it is known as a good appetite suppressant.

The Future of Keto

The evolution of trends and research shows that keto has a promising future. There is nothing left to say. Countless number of people are interested in trying it out.

Ketosis and Its Therapeutic Applications

The modern ketogenic diet has been shown to help someone manage certain diseases like diabetes and neurological diseases like epilepsy. Additionally, it is applied to manage weight in obese and to reduce chronic inflammation.

You Can Also Read This: What Are The Golden Rules Of Keto

Keto-Friendly Product Innovations and Resources

Major brands are beginning to produce ketogenic food that will make it easier for people to know what to eat on keto and remain in ketosis. Here’s an example of some innovations:

• Keto sweeteners like stevia and allulose are being added into candies and baked goods like cake.
• These brands now make use of oils that are rich in healthy fats to prepare spreads. Yes, we are talking about avocado oil and MCT oil.
• They also make use of keto flours to bake breads, snacks and cookies. Almond flour and coconut flour are good choice instead of the ones high in carbs.
• They produce helpful keto resources found on the internet to help you kick start your journey. These resources could contain keto recipes and tips.

Synthetic Ketogenic Compounds – An Alternative to Ketosis

These compounds or supplements are taken to produce ketones in someone’s body in order to reach ketosis. People take these compounds because it is convenient and affords them opportunity to reach ketosis without cutting off their meals. Some of these compounds are:

• Ketone salts (a mixture of ketones and mineral salts)
• MCTS (Medium-chain triglycerides), employed to break down fat into ketones.
• Ketone esters (made from ketones and a group of alcohol)

Is it safe for those with diabetes and prediabetes to try keto?

It is a popular opinion that the ketogenic diet reduces sugar levels by reducing carbs. So yes, it is safe. The ketogenic diet also work scientifically to reduce the insulin.

A Sample 3-Day Menu on Keto

Day 1

Breakfast: 3 eggs (boiled or fried), 4 slices of bacon and water
Morning snack: Consume about 2 ounces of cheese
Lunch: About 6 ounces of hamburger with lettuce salad and water
Afternoon snack: Tuna mixed with mayonnaise
Dinner: Baked chicken legs, seasoned with herbs and lettuce, with whipped cream tea or water.
Evening Snack: Hot chicken broth with minced chicken

Day 2
Breakfast: 3 scrambled eggs with cheese, coffee, tea or water
Morning snack: chicken broth with mixed chicken and celery
Lunch: 2-cup salad with can of tuna, celery, cucumber and water
Afternoon snack: Deviled eggs
Dinner: 8 ounces of broiled steak with cucumber circles and radishes with whipped cream and water.
Evening Snack: Mixed cold cuts and cheese

Day 3
Breakfast: omelet, 2 ounces of grated cheese, coffee, tea or water
Morning snack: cucumber slices with ranch dressing
Lunch: chicken salad with bacon, celery, lettuce leaves and water
Afternoon snack: mixed cold cuts and cheese
Dinner: 2 pork chops, celery, cucumber, mustard diet gelatin with real whipped cream tea or water
Evening Snack: Beef broth with chopped meat, celery and egg.

FAQ’s:

Is there scientific evidence for keto diet?

Various studies of the keto diet showed its assistance in weight loss and improved energy.

Is keto actually healthy?

The truth cannot be disputed that it is actually healthy. One reason is that the ketogenic diet promotes healthy living.

How would you explain ketosis scientifically?

Ketosis happens when the body is extremely down of carbs. Then, it uses fat for fuel and energy. This produces high ketone levels in your body.

Keto diet was first invented for what?

The first invention was in 1920 where epilepsy was addressed by the ketogenic diet in children.

Do you know if the keto diet is approved by FDA?

Unfortunately, it is not approved as they do not regulate it.

Please explain the science behind keto.

The body converts fats into energy instead of the regular glucose. This is what we call keto.

Can I take supplements for keto?

There are exogenous supplements like ketone salts. You can try them if you want.

Is true that ketogenic diets really suppress appetite?

Yes, they make you stay fuller and satiated.

I need to know the key takeaways from the keto diet review.

Do not hesitate to go on a ketogenic diet. While at it, be consistent and listen to your doctor. He knows best.

So why is everybody going for the keto diet?

The increasing popularity is because people use ketogenic diet to reduce weight.

Can you explain the basic principle of the keto diet?

Consumption of more fat than carbs is the main goal of the ketogenic diet.