we all know that exercising and eating healthy are the most common methods to lose weight but have you ever heard of the keto diet in this article we are going to talk about what the keto diet is how to follow it and how to realize if it’s working for your body be sure to stay until the end of this article to find out if the keto diet works for your body you won’t believe how easy it is to try this and if you end up deciding to go through with this diet you could start today.
first things first what is the keto diet the ketogenic diet is a very low-carb high-fat diet that shares many features with the Atkins and low-carb diets it involves drastically reducing carbohydrate intake and replacing it with fat this process puts your body into a metabolic state called ketosis when this happens your body becomes incredibly efficient at burning fat for energy ketogenic diets can cause
significant reductions in blood sugar and insulin levels a ketogenic diet is an efficient way to lose weight and lower risk factors for disease studies uncovered that the ketogenic diet can sometimes be as effective for weight loss as a low-fat diet this diet is so satisfying that you can burn belly fat without keeping track of your calories a summary of 13 studies found that following a very low carb ketogenic diet was better than a low-fat diet when it comes to weight loss those who went through the keto diet were able
to lose two pounds more than the group that followed a low-fat diet but wait there’s more it also led to reductions in diastolic blood pressure and triglyceride levels another study in 34 older adults found that those who followed a ketogenic diet for 8 weeks lost 5 times as much total body fat as those who followed a low-fat diet the increased ketosis lowers blood sugar levels and improved insulin sensitivity may also play a key role now that we
know the basic concepts let’s go over the steps to follow a keto diet eliminate carbs check food labels and look for 20 to 50 grams of carbs or fewer per day stock up on staples buy meat cheese whole eggs nuts oils avocados oily fish and cream as these are now staples in your diet consume lots of vegetables fat sources are high.
in calories, so base each meal on low carb veggies to fill your plate and help keep you feeling full veggies will also provide a lot of nutritional value to your body experiment with a ketogenic diet can still be very interesting and tasty you can even make ketogenic pasta bread muffins brownies puddings ice cream etc build a plan it can be hard to find low carb meals for when you’re on the go as with any diet it’s important to have a plan and go to snacks or meals find what you love continue to try
different things within the keto diet parameters until you find a comfortable eating routine track progress take photos measurements and monitor your weight every three to four weeks make sure you’re getting enough vegetables at every meal and keep portion sizes moderate stick with water make sure you’re drinking a lot of water and try to stay off sodas and juices.
don’t drift away from your goal diets only work if you keep up with them for a long time maintain your habits if you want to see results as you learn more and more about this rare diet you might have some common questions you want to answer before jumping into the process is it safe this eating plan certainly contradicts most people’s understanding of a healthy balanced diet that typically promotes consuming protein fat and carbohydrates from an evolutionary point of view ketosis is a normal
the adaptive response that helps humans to go through periods of scarcity throughout history today this natural physiological mechanism has been used by several low-carb diet followers following such a diet means you will be replacing carbs with foods rich in fat and protein and if you follow it over a long time this may have unfavorable consequences,
who should be more careful about following a ketogenic diet diabetic people are the ones that face a big risk if they ever decide to follow a ketogenic diet anyone who has blood sugar level issues also anyone with kidney disease or a family history of such should consult their GP are there any long-term effects of this diet some long-term effects associated with ketosis are very rare and temporary these have to do with dehydration in case you happen to experience consequences it will most likely be a headache dry mouth bad breath fatigue and nausea, in this case, make sure that you are consuming plenty of gut-friendly.
foods like leafy greens fermented vegetables and certain fats like butter which provide bootric acid a gut supportive short-chain fatty acid why the keto diet is not working for me now let’s say you’ve started following a keto diet for some weeks now and nothing seems to have changed at least in a positive way.