With millions and millions of people all around the world aiming to lose weight rapidly, experts have worked diligently to create a variety of new diets. This has also led to various new health crazes. The Ketogenic Diet is one of the few that has managed to withstand the test of time. Today, this diet trend is more popular than ever before and it isn’t going to go away anytime soon. There is powerful evidence to support the diet’s effectiveness and this is one of the many reasons it is so enormously popular. Within this guide, you’re going to learn all about the keto diet and its weight loss benefits.
What Is It?
When it comes down to it, the Ketogenic Diet is fairly simplistic in nature. It requires the consumer to stick with a high-fat diet that is low in carbs. Simultaneously, it is vital to balance the diet enough to obtain a sufficient amount of protein. This unique diet takes an original approach to dieting. Evidence concludes that the ketogenic diet can force the body to burn fat instead of carbohydrates. Generally, those carbs would be converted into glucose and utilised to power the brain.
When following this type of diet, the process is different. The liver will convert the fat into fatty acids and some into ketones. While the diet is very beneficial for weight loss, it is also often recommended to epilepsy patients.
The State Of Ketosis
The goal of following a keto diet is to force the body to enter a state of ketosis. Once the body has entered this state, it will begin to burn fat more efficiently than ever. The body will enter the ketosis state when it no longer has enough glucose to produce energy. Then, it will begin creating ketones from fat. The ketones are produced during the fat metabolism process and they’re utilised by the brain for energy. Some specific bodily organs, such as the heart, prefer ketones. Nevertheless, entering the ketosis state gives the body more encouragement to burn fat cells.
During the past few years, a great deal of research has been carried out regarding the ketogenic diet. The evidence is great for supporters of the diet. In a 2014 study for the European Journal of Clinical Nutrition, strong evidence suggested a Keto diet could benefit those suffering from obesity, type 2 diabetes, and epilepsy. Newer evidence has confirmed that the diet could potentially help patients with neurological diseases, including Alzheimer’s and Parkinson’s. It was also believed that it could benefit sufferers of acne, cancer, and sclerosis.
Suffice to say, there are plenty of reasons to make a switch to a Ketogenic diet as soon as possible.
So, how does one go about following a Ketogenic diet? Surprisingly, the process is very simple. The consumer just needs to revamp their diet to ensure they consume plenty of fat, few carbs and a sufficient amount of proteins. In general, the participant should consume at least 70% of their calories from fat. The remaining should consider of a mixture of carbohydrates and protein. Most meals will be centred around certain foods, which are considered fat sources. These include fish, nuts, cheese, oils, and even meats. It is vital to remember that fat is the most important component of a Ketogenic diet.
Possible Negative Effects
Unfortunately, there are some negative side effects that could be experienced by following a ketogenic diet. This is the case, because the consumer may be unable to receive enough carbohydrates. The side effects do not fall into the diabetic ketoacidosis category, but they may be somewhat similar. The ketosis, which is induced by the diet, is unique. Once you’ve entered this state, there is a possibility that you may experience weakness, fatigue, headaches, and irritability. Just remember that the side effects are mild and temporary. Most people will only experience these symptoms for the first week or so.
Remember that it is generally best to consult with a physician before switching to a new diet.
Similar To Atkins Diet
While the ketogenic diet is similar to the Atkins diet, many people find it more affordable. The main reason for this is because Atkins is available in prepared frozen and non-frozen foods, which can be rather expensive. Of course, you can purchase the prepared foods at a supermarket so you do not have to do anything except for throw them in a microwave. However, if you are looking for a more affordable, but similar alternative you may find the ketogenic diet more to your liking.
The ketogenic diet is basically a low carbohydrate diet, just like Atkins. The similarities were not intentional, but more or less by accident. The ketogenic diet is designed particularly to cause the ketone bodies to increase, which is a process known as ketosis, linked to diabetes mellitus and abnormal fat metabolism.
The Essentials Of A Ketogenic Diet
When attempting to follow a ketogenic diet, it is vital to stick with the right foods. The good news is that you’ll have plenty of options to choose from. The Ketogenic diet is not overly complicated and you’ll be able to consume foods from various categories, such as vegetables, nuts and even vegetables. Below, you’ll discover a breakdown of some of the food sources that you should incorporate into your diet.
- Oils and Fats – It is generally best to acquire fat from natural sources. This includes meat and nuts. Saturated fats from olive oil, butter, and coconut oil are also acceptable.
- Vegetables – Vegetables are vital! Frozen and fresh are both acceptable.
- Dairy – Dairy is great. However, it is pertinent to make sure you stick with the full-fat varieties. Harder cheeses are best, since they tend to have fewer carbohydrates.
- Protein – Always stick with organic meat. Be cautious when consuming protein to avoid overdoing it. For a proper ketogenic diet, protein needs to be kept to a minimum.
When it comes to drinks, you should always stick with water. Stevia-based sweeteners can be added, if necessary.
Author: Bruce Kuster graduated with a Bachelor of Science degree in Medical Biology and Health Science, primary contributor on wealthformyhealth.com concerning sports and nutrition, Bruce is now a coach and CrossFit lover, he likes to share his passion for nutrition and health