Talk about the most prevalent trendy lifestyle. The high-fat, low-carb diet is everyone’s favorite keto diet plan these days. The diet has recently gained a lot of popularity and is booming at an incredible pace. It has captured the attention of a lot of fitness enthusiasts who have simply adopted the keto diet as a healthy lifestyle. The diet is commonly adopted for its weight loss plans in a variety of ways such as lazy keto, keto fast, keto supplements, vegan keto, etc.
Some people, however, show concerns when it comes to keto benefits. They wonder if it is really healthy and effective. If it really helps shed some pounds. If yes, then how does that happen? There arise so many questions in everyone’s mind especially beginners. Here we are going to answer all your queries and concerns. From keto weight loss benefits to its health benefits, from how it works to the duration of it. Every such query and many others are going to be discussed in detail here. Keep reading to have your queries answered and to know why the diet is so popular.
To know how the diet helps lose weight, let’s first explain the keto diet. What is a ketogenic diet?
The keto diet is a high-fat, low-carb, moderate-protein diet commonly known for its weightloss effects. But that isn’t just it, the diet has many other benefits beyond weight loss. It is also recommended by doctors for their health benefits. It helps treat the following medical conditions:
To achieve the desired results out of the diet, make your keto diet plan with the help of a registered dietitian or a doctor. You have to be very careful with the foods you add to your meal plan. The foods that are low in carbohydrates, moderate in proteins, and rich in dietary fats are preferred. While on the diet, you consume 75-80% of your calories from fats. 20-25% from protein, and 5-10%.
The idea is to induce ketosis in the body by minimizing carbohydrates intake and consuming more fats. Ketosis is a process also where the body converts fatty acids and ketogenic amino acids into ketones. These ketones then act as power generating source by the body. This happens when there is a reduced glucose level in the body, the result of consuming a low-carb diet. Since the body can longer rely on glucose to produce energy, it switches on the fat-burning mode where it burns stored or consumed fats to obtain energy.
Your metabolic system shifts to the ketosis mode after you go on a keto diet. In the process of ketosis, the liver converts fats into ketones which act as the body’s power source. Your body gets into a state called the fat-burning state. The source of this fat is either stored fat in the liver or the fats you consume in your diet. And this is what results in weight loss. The high-fat diet helps shed pounds by keeping you full for a longer period of time and by reducing the hunger pangs.
Basically, it is by consuming the stored fats and because of the satiating properties of fats that the keto diet helps lose weight. Because the fat intake makes you feel full for long periods of time, you are not munching 24/7. There are no hunger pangs or cravings. Thus, our intake gets low leading to weight loss. Additionally, with ketosis, your body also starts burning the stored fats along with the dietary fats you consume. This speeds up the weight loss.
If you are new to this lifestyle and have started the beginners’ meal plan, you’ll want to know if the diet is really working. It’s is quite easy to tell. You just need to observe your body as it keeps giving signals indicating the effects of the induced ketosis. Here are some signs that indicate that ketosis has kicked in:
If you experience any of these symptoms, know that you are on the right track.
Here is a keto food list that you should base your keto diet meals with to undergo ketosis.
|Keto-friendly foods||Keto foods to avoid|
|Bacon, turkey, sausage, red meat, steak, chicken, ham, tuna, salmon, trout, and mackerel||Carrots, potatoes, sweet potatoes, parsnips, and fruits except for berries, and condiments and sauces containing unhealthy fats and sugar|
|Unprocessed keto cheese such as cheddar, mozzarella, or cream, coconut oil, extra virgin olive oil, avocado oil, grass-fed cream/butter||Limited intake of mayonnaise, processed vegetable oils, and all unhealthy fats|
|Almonds, pumpkin seeds, flax seeds, chia seeds, and walnuts||Smoothies, candy, soda, cake, fruit juice, ice cream, and other sugary foods|
|Tomatoes, peppers, onions, and most green vegetables||Cereal, rice, pasta, and wheat-based products|
|Whole avocados or freshly made guacamole||Alcoholic beverages and low-fat or diet products|
|Pastured or omega-3 whole eggs||Kidney beans, lentils, chickpeas, and, peas|
Vegan and not sure what to do? Well, don’t worry because the vegan keto diet has got your back. It is possible to take them both together. It can be a little challenging for some people to maintain a vegetarian keto diet plan. But with time your body will adapt to a new lifestyle. If are well-prepared and well-informed, you have got this.
Here’s guide vegetarian keto diet plan guide for you to help narrow down a keto vegan food list.
Other vegan keto meal plans include:
Get at least 70% of your calories from plant-based fats. Stay away from sour cream, ghee, bacon, or lard as much as you can. Many monounsaturated fats (MUFAs) such as coconut, avocado oil plant-based butter, and MCT are entirely healthy plant-based fats. So, you don’t have to resist them.
Don’t fret for eggs as there are many food subtitles for eggs to help you maintain a vegan lifestyle along with keto. One such egg replacer is a flax egg. With vegan egg replacements, you can bake cakes, and muffins, and keto-friendly cookies to make your diet mouth-watering.
A Keto diet is one of those diet plans that can be maintained for longer. While the keto diet weight loss plan can be challenging, it assures the desired results. There is no denying the fact the keto plan seems hard to follow initially, but you don’t find any trouble following once you start to observe the change. But how long does it take to reduce weight depends on your target. However, if you go at a normal pace and follow a keto pure diet, you are able to shed two to ten pounds a week. It’s true that following a keto diet meal plan, you experience a significant drop in your weight following the first week.
You know that on a keto diet you are on reduced sugar level and so there is low insulin in the body. It is the liver that breaks down fat for energy. But studies have shown that if the body remains in a ketosis state for a long duration, the liver starts producing some glucose. This could reverse your weight loss journey.
It is, therefore, advised to bring fluctuation in your keto diet meal plan. Go into a keto diet meal plan and then into a period where you are on a low carb diet. You can add some healthy carbohydrates such as potatoes, corn, and peas at this point. You can even include some fruits like berries to add a few more carbs. This would create a balance needed to achieve your goal.
Once you go off the keto diet, you can reincorporate carbs back into your diet. But don’t make a mistake of going full carb. Gradually include it into your diet but still be careful with the amount you eat. Don’t binge on carbs as they are not healthy anyway.
The body can enter ketosis following two typical ways. One, as mentioned above, via a ketogenic diet. You are now familiar with how it works. This way of getting into ketosis is known as endogenous ketosis which results due to lipolysis. Lipolysis is a process in which free fatty acids (FFAs) are released into the liver where they are converted into ketones. The ketone bodies produced when your body is in a ketogenic state are:
Contrary to endogenous ketosis, there is another way to enter ketosis and it’s called exogenous ketosis. As indicated by the name itself, in exogenous ketosis, there is an external source to provide the body with ketones. The source outside your body is synthetic and it is in the form supplements that you ingest ketones. There are two ways to take supplements i.e:
The exogenous ketones and the endogenous ketones are structurally alike and share almost the same keto benefits like weight loss. The exogenous ketones come in the same form as acetoacetate or BHB. However, with keto supplements, you need not be in a ketogenic state. You can simply consume exogenous ketones or the ketogenic precursors to begin the process. Fatty acids such as Medium-chain triglycerides (MCTs) are one of the examples of precursors to ketones. Food is the source of such precursors such as coconut oil.
The keto supplements mimic the same ketosis as induced by a keto diet. You do not need to modify your diet with supplements. There is no need to follow a ketogenic diet, restrict carb intake, or go fasting. Simply by consuming keto diet pills, keto capsules, or keto energy drinks, you can undergo ketosis. They keep blood ketone levels elevated for a considerably longer period of time when consumed consistently.
In addition to that, the exogenous ketones can also be consumed on a ketogenic diet for an ultra-fast keto boost. In case, you are unable to produce the desired levels of blood ketones with dietary restrictions, you can supplement your diet to get the results. Superimpose endogenous ketones with exogenous ketones by consuming keto pure diet pills. By supplementing the ketogenic diet, you boost the ketosis resulting in faster weight loss. You can also take them to achieve ketosis in a comparatively short time period. Because of this reason, exogenous ketone supplements are also called ketogenic accelerators.
There are two forms in which ketone supplements are typically available. These are:
You now know the wonders of keto supplements. Besides performing the actions described above, they also help counter risks associated with the keto diet. Available in the form of keto pills, capsules, ad tablets, some of the most common supplements are:
While there are things you are required to do when on the diet, there are some things that you need to avoid. It is necessary to follow the general guidelines in order to achieve fruitful results. Some of the strict don’ts of the keto diet are:
Exercise is very important for an active lifestyle. Having on the diet doesn’t mean you can quit on the workout. A workout is necessary and the diet works best when accompanied by a regular workout regimen.
Enjoying proper sleep is a marker of good health and an active lifestyle. Whether you are following some diet or not, taking good and enough sleep is extremely important. In order to get the most out of your diet, go cliche: early to bed, early to rise.
While the diet is effective, it also has some cons and risks associated with it. They can create lots of other problems if taken lightly. You need to steer clear of the downsides of the keto diet to not let your diet harm you. Some of the side effects of the diet are:
Your metabolic system naturally undergoes some changes when you switch to a new lifestyle like a ketogenic diet. It is a common stomach problem when you first began the diet. This occurs because your stomach is upset due to a modified diet plan. This, in turn, causes keto nausea. The low carb diet nausea is unrest in your stomach before vomiting. The reason why this happens is the inability of digestive enzymes to pick up the pace as you consume too many fats. Also, be careful of the amount to protein you ingest on the diet as they are difficult to digest.
It is another result of the changes in the metabolic pathway. Initially, you may not feel well following the diet. You may suffer from keto flu, which is highly likely to happen. The following are the symptoms that help you know if you have caught the flu:
The symptoms last for a week or two, or for a month at max. In order to avoid catching the flu, go at a slower pace. Allow your body time to adjust to a low-carb diet.
You need to drink a lot of water on the keto to discharge ketones out of your body. Drink as much as you can. Not drinking enough water will not only hinder the passage of ketones out of the body but also causes dehydration. The dehydration can further lead to other problems, such as:
Besides these, there are also some other risks associated with the keto diet, that may occur if you do not follow the diet properly, such as:
If you wanna get rid of that stubborn body fat, you might wanna consider the amazing low-carb, high-fat diet. Yes, it could be a little challenging, but know that it’s well worth it! However, it is recommended that you consult your doctor before you switch to a ketogenic lifestyle. Most importantly, to squeeze the most out of your keto diet, complement it with a regular workout routine.