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Ultimate Guide with precautions to Stay Fit on Keto Diet


How Keto Diet Improves Your Health?

The popular low-carb, high-fat ketogenic diet is the dieters’ favorite eating plan. The diet focuses on healthy keto meals providing your body with a high amount of healthful fats, a few healthy carbs, and an adequate amount of protein. Weight loss is the prime reason why people go on a ketogenic diet. This is what initially draws people to the ketogenic diet but this is not the only benefit of ketosis – the fat-burning process resulting from the diet. The benefits go way beyond that. From the cure of diabetes to dementia, from cardiovascular disease to cancer, there are numerous health-related advantages of the keto diet. Let’s shed a light on some of the keto health benefits and see how keto diet improves health.

Health benefits of Keto Diet and Weight Loss

Weight loss, one of the widely known, and the well-recognized upsides of the keto diet. Healthy fat for keto diet that you ingest by eating healthy keto foods helps reduce weight. Too hard to believe, right? But this is exactly how the keto diet helps reduce and maintain healthy body weight using stored body fats as a fuel source. This is what is known as ketosis, a process where the body uses ketones instead of sugar reserves to obtain energy. This fat-burning process is what leads to a reduction in weight and helps maintain a happy keto body.

The diet employs several ways to aid shedding pounds. By reducing the appetite, the diet promotes and speeds up weight loss. The healthy keto meal not only is filling but also helps reduce hunger-stimulating hormones thereby reducing appetite. Consuming healthy carbs for keto diet in a low amount reduces insulin level allowing us to access stored body fats thereby burning them for energy. This is how the diet works and results in weight loss. The process probably is the reason why people prefer the incredible keto diet over any other diet plan.

Improved Blood Glucose control with the Ketogenic Diet

This is one of the excellent health benefits of the keto diet. The supply of energy from your food to our tissues is at the core of our metabolism. The regulation of your blood glucose is an important part o this. When you consume highly processed carbohydrates you experience energy spikes and the sugar crash. This results in an elevated blood sugar level which is then reduced quickly as a result of the insulin response to it. This, in turn, leaves your body with low energy levels. The healthy keto diet, on the other hand, where you eat low-carb foods helps avoid these energy spikes and regulate blood glucose levels.

Keto and Heart Health

The low-carb ketogenic diet helps improve cardiovascular risk markers. Some people find it hard to believe because of the high consumption of fats that go side-by-side. This is when people start to question keto health care when it comes to the correlation between a healthy keto diet and heart health. They doubt if there’s any at all. However, this is not true. The goal of this article is to bust any such myths based on facts. The science shows that the low-carb keto diet actually improves many of the markers associated with heart diseases. Firstly it improves HDL (high-density lipoprotein) aka good cholesterol. Secondly, it increases the size of the LDL (low-density lipoprotein) aka bad cholesterol. Now, many people believe that it could be damaging but what they don’t know is that by an increase in the size, the LDL becomes less damaging. Thirdly, the keto diet is effective for reducing triglycerides – the fats that are made in the liver when carbohydrates are consumed in excess. With a low-carb diet, there is a significant improvement in the level of triglycerides. This is what qualifies a keto diet as a medical keto diet recommended by doctors.

There are also many other benefits of the effective ketogenic diet besides those mentioned above. such as:

  • The diet is good for type 1 and type 2 diabetes
  • Cutting the carbs help cut blood pressure
  • Helps with abdominal obesity
  • Helps reverse fatty liver diseases
  • Reduces inflammation
  • Improves brain function
  • Improves health in women with PCOS

This is Why Keto Keeps Burning Fats Even Without Exercise

The keto diet plan was first adopted as a healthy lifestyle for patients of epilepsy, cancer, or diabetes. But due to its fast fat shedding properties, the keto diet soon became the most preferred weight-loss dietary regimen among fitness enthusiasts. Most people go for the ketogenic diet only to lose weight. Also, in most cases, they do get the desired results by following the right routine. Now before getting into that let me briefly explain what a keto advanced weight loss plan is. This routine is mainly based on two things: restricting yourself strictly to keto-friendly foods only and doing a proper workout.

The Keto Diet Explained

To put it simply, the keto diet is all about avoiding the sneaky carbs to get rid of the mean fats stored in the body! This is how it works. Generally, our body generates energy from the carbohydrates in the sugar burning mode. It breaks down the glucose molecules to form ATP (energy source). In this mode, it requires only a small amount of fats for proper nourishment. All the extra fat consumed is stored in the body and increases weight. Even the extra sugars are also converted and stored in the form of fats. The keto diet reverses things by consuming fats to generate energy instead of stashing it up. In order to do so, the process of ketosis is kick-started in the body. Once ketosis hits, the body starts using fat reserves to form energy and over time, the person on the keto diet begins to lose weight.

What Is Ketosis?

Ketosis is the process of burning fats to generate energy for the body. When the blood glucose levels drop in the keto diet due to low carbohydrate and moderate protein consumption, ketosis kicks in. In the liver, fat molecules are broken down to form ketone bodies. These fats come from the dietary fats consumed from the keto-friendly foods and from the stored up fat molecules in the body. The ketones formed in the liver then go to the brain and other important organs to generate energy by yielding ATP. Now the question is if this whole process of ketosis is enough to lose weight or one should exercise too?

Can You Lose Weight On Keto Without Exercise?

Well, it mainly depends on the person’s goals. Most people like to workout along with their keto diet to obtain faster results. Also, exercising ensure that they don’t only lose body fat, but also get a toned up body. With that being said, not all people are into gym, workouts and stuff. They prefer what we may term as lazy keto. They wish to lose weight only via a keto diet without having to do any exercises. Is this possible? Definitely yes.

How To Get Results With Keto and Without Exercise?

Well, the main thing that contributes to weight loss on the keto diet is the utilization of stored body fat. The longer a person remains on the ketogenic dietary regimen, the more fats his body utilizes in generating energy. Thus, the more weight he may lose. Exercising does help in achieving the goals faster. It has several other benefits like relieving stress or preventing insomnia during the keto diet. But as for the weight loss, the ratio is:

The Process Assisting Weight Loss% Weight Loss
The Keto Diet Plan85%

Thus, a person can absolutely lose weight with the lazy keto diet. In terms of achieving the target faster, people often use various keto tablets or keto weight loss supplements. This is how these supplements work.

What Happens When You Use Keto Supplements and Keto Pills For Weight Loss

People all over the world take a lot of supplements every day, be it vitamins, minerals, or any other important nutrients. There are all sorts of supplements found in the markets. From the hair growth supplements to workout shakes and weight loss tablets, you can get it all from the market. Scientists have made things easier especially for people following a lazy keto diet. You can get the keto tablets and boost up your weight loss diet plan.

Why Should We Take Keto Weight Loss Pills?

When somebody goes on the keto diet, he needs to stick to a specific ratio diet plan. The ketogenic diet involves consuming about 75-80% dietary fats, 15-20% proteins, and small amounts of carbohydrates (5-7%). It is mandatory to get the maximum amount of calories from healthy fats. If this ratio is disturbed, the process of ketosis does not start. However, it is difficult to maintain the exact percentage. Many people begin the keto diet but can’t get their bodies to shift to the fat-burning mode. The reason is that their diet is not rich in fats, low on carbohydrates, and moderate in proteins. To balance the ratios, thus, people resort to the ketogenesis supplements.

The keto boost pills have various nutrients that start the ketosis. Also, these pills keep in check that the body does not face any other nutrient deficiencies while we concentrate only on keto-friendly foods. It keeps the body from dehydration. The keto diet pills improve metabolism and enhance the weight loss process. Most importantly, the keto tablets help fight the keto flu. It reduces fatigue and insomnia. Here is how exactly the keto supplements work.

How Do The Keto Diet Pills Work?

There are some major ingredients found in the best keto diet pills that help achieve the above-mentioned benefits on the keto diet. Those key ingredients include healthy fats, vitamins, various minerals, and things that help fight keto flu. We will talk in detail about all three ingredients and how they help on the keto diet.

  • Beta-hydroxybutyrate or BHB Salts

The BHB salts are exogenous ketones that help the body boost its fat burning process. Through the pure BHB keto supplements, we provide the body with extra fuel to burn and generate energy. It is particularly important when your fat intake is not enough to start the ketosis or provide the body with enough calories via fats to work efficiently.

  • Medium Chain-Glycerides or MCTs

MCTs are also just healthy fats. They supplement the keto diet plan by completing the amount of fats required daily during the keto advanced weight loss diet. The keto MCT oil powder ensures that 70% calorie intake via fats is done.

  • Caffeine

The caffeine in the keto diet pills helps fight some of the symptoms of keto flu. It keeps you active and focused.

  • Vitamins To Take On Keto

The most important vitamin supplement to take on the keto is vitamin K2. it is especially important for people who don’t exercise along with the keto diet. This vitamin is only produced in the body by a gut bacteria through fermentation when we exercise. This vitamin removes the calcium from the blood and gets it absorbed in the bones. Thus, it prevents people from getting cardio-vascular issues on the keto diet.

  • Essential Minerals

On a ketogenic diet, due to low levels of insulin in the body, the kidneys expel a lot of water. This is why in the first week of the keto diet people may lose 2-3 kilos weight due to loss of fluid weight. This expulsion of water also means the loss of electrolytes. Thus, to ensure that the body gets all the essential minerals during the keto diet, the keto supplements should be taken.

That is all about the keto diet supplements. These supplements boost the keto diet effects. However, if you want to lose weight fast and gain several other benefits, it is highly recommended to follow a proper workout regime.

Working Out On Keto Diet: Building Muscles and Burning Fats

The ketogenic diet and the exercise complement each other well. Probably, this is why the diet is popular among athletes. Muscle building via workout and fat burning via the fat-burning keto diet can go hand-in-hand. Exercising on a ketogenic diet has a number of benefits. But there are certain important things that you need to know before you start working out while you are in a state of ketosis.

How to Workout on a Keto Diet

While exercising is excellent for your health and fitness, you should know how and what workout routine to follow while you are on a diet. It is because exercise types relate directly to your nutrients intake and so they vary depending on the workout type. When on a ketogenic diet be very careful with the type of exercise you do and how you do that to achieve your goals. Do the following before you start working out in ketosis to build muscles.

Avoid Working Initially

After you go keto, your body switches to stored fats and convert them into ketones to obtain energy from. It no more relies on stored glycogen as the primary fuel source. These changes may not sit right with you at the beginning of your diet. Adjusting to a ketogenic lifestyle may take some time and you may not feel so great during this particular period of time. The changes at first not only affect your mood but can also affect your workout. It is, therefore, recommended that you avoid exercising in the first few weeks of workout especially the intense kind of workout. It is probably not the best time to jump right into a workout routine. Give your brain and body some time to adjust to new changes first. After you have adapted your body to the diet only then incorporate exercise into your routine for muscle gain.

Don’t Starve and Eat Enough Fats

Your body needs and adequate amounts of energy to work out. This requires you to nourish your body enough to workout properly without losing stamina and to achieve the desired results. As you now already know that on a keto diet your body obtains energy from fats instead of stored carbs. Therefore, you need to consume high amounts of fats to bring ketosis and to workout with your full capacity. Not eating enough fats can cause energy spikes leaving your body too drained to even perform actively let alone workout. In order to build muscles and gain more strength in ketosis, take maximum calories by consuming fatty healthy keto foods.

Know Your Workout

When it comes to exercises every one of them has its own nutritional demand. In order to get the most out of your workout regimen, you need to fuel your body with the required nutrients. The fats being the primary source of energy on a keto diet makes aerobic exercise an excellent fit for your workout routine. However, to achieve building muscle on keto, you need to make high-intensity anaerobic exercises a part of your fitness routine. However, adopting high-intensity bodybuilding workouts such as weightlifting and strength training for muscle building can be challenging when on keto. It is because the main energy source during anaerobic exercise program is carbohydrates. Your body being already low on carbs can’t provide enough energy to kickstart anaerobic muscle-building workout. But this can be resolved by opting for a targeted ketogenic diet (TKD) to acquire gaining muscle on keto.

The targeted keto diet is characterized by the changes in the keto diet to meet the required carb needs. This can be done using a ketogenic calculator to figure out the optimal carb intake needed for the workout. To switch from the standard keto diet (SKD) to the targeted keto diet (TKD), you need to change the way you consume your carbs. Instead of consuming the optimal amount of carbs(20-50) throughout the day, eat 15-30 grams withing 30 minutes before and after your high-intensity workout. This not only gives your body the proper amount of glycogen during the training as well as during recovery. But it also lets you go with the SKD’s healthy keto meal plan. Hence, a keto diet coupled with high-intensity workout not only burns fat but also promotes muscle growth.

Possible Side Effects Of Using Keto Diet For Fitness

The Keto diet has become the “most famous” diet in the world. Although the keto diet keeps you on the safe side, some low carb diet side effects can be life-threatening. There are two types of side effects of keto. Minor, and major. To prevent both, it is important to consult an expert before you start your keto diet. So, what are the side effects of the keto diet?

Major Side Effects

1) Nonalcoholic Fatty Liver Disease

Also known as the NAFLD, the nonalcoholic fatty liver disease is a condition in which fat builds up in your liver. Fat healthy meals are common in the keto diet. Thus, when you eat an excessive amount of fat, you can suffer from the keto diet NAFLD. Many people have no idea that they are suffering from NAFLD.

That is why the scientists call the NAFLD “The Silent Killer”. The main reason behind this is that the keto NAFLD causes no pain or any other symptoms at the beginning. Only when the situation deteriorates to a very serious stage, the symptoms come into notice. Thus, it is important to get yourself checked before going for the keto diet.

2) Keto Causes Heart Attacks

Many experts believe that consuming a very low amount of carbohydrates can cause several problems. This is a proven fact that the people who eat less amount of carbohydrates have a higher risk of dying from heart attacks. The carbohydrates help in preventing plaque in arteries. Plaque are deposits that are made up of fatty substances and waste materials. We know that the ketogenic diet is mostly made up of fats. That is why taking a high amount of fats and proteins can help in plaque buildup. Due to this, you can get a heart attack from keto.

3) Problems In Urination

When you start the keto diet, you will witness yourself urinating more often. The reason behind the increase in keto urine is that your body uses glycogen in keto diet. Glycogen holds the water in your body. Once your body depletes the glycogen, the water will flow in the form of keto diet urine.

Minor Side Effects

1) Diarrhea

A lot of people witness diarrhea from keto when they start the ketogenic diet. Keto diarrhea occurs when unabsorbed fats enter your intestines. To complete their process, your intestines will use more water. Resulting in diarrhea on low carb diet. Diarrhea can also occur due to the sudden change to a low carbohydrate diet.

2) Nausea

When you start the keto diet, your body has to switch to a new system. Your body has to burn fat in the state of ketosis while the consumption of carbs will be less. Due to this sudden change, one may not feel good in the beginning. Thus you can suffer from keto nausea. The keto diet nausea is temporary, and you will get back to normal, once your body has adapted.

3) Fatigue

The moment you start the ketogenic diet, your brain will start burning ketones instead of glucose. Your brain needs some time to get the hang of it. Due to this, you may witness fatigue on the keto diet. But, this will end when your body adapts.

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