Keto diet has gained popularity in recent decades. The basis of the keto diet is fat burning. A keto diet is a low-carb, high-fat, moderate-protein diet. Stay with us and find out how to get extraordinary results of weight loss on keto.
First, such a diet was developed for children who suffered from epilepsy. Usually, the carbohydrates that we take with food are converted to glucose, which is essential for the nutrition and functioning of the brain.
However, if the diet is low in carbohydrates, then the liver begins to turn fats into fatty acids and ketone bodies. Ketone bodies enter the brain and are used as a source of energy. Sounds silly? It’s not. Do you want to learn how to get the best weight loss result on keto? Stay with us and accept this challenge!
What’s Up with Carbohydrates?
So, what is a keto diet? Why should carbohydrates be avoided on keto? Let’s dive into detail on how does the keto diet work. It’s simple: carbs are converted to glucose in the body, more precisely, in the digestive tract itself.
And glucose, as we have already found out, contributes to weight gain. However, it is the primary source of energy for the body. Having lost glucose, our body starts searching for energy from other sources. In particular, the body produces it from fat.
But this is a specific situation, and at first, the body will extract energy from the muscles, “eating” them. How do you like it? After a couple of days, your body will feel sorry for the muscles and will enter a complex state called ketosis. That’s when the fat starts to “melt” to the fullest!
Let’s put it all in numbers: approximately 80% of the diet is fat, 15% is protein, and only the remaining 5% is carbohydrates. These are mainly green vegetables and lettuce leaves.
How to Maintain Ketosis?
So, the purpose of the diet is to enter the body into a ketosis state to lose weight quickly. How to start a keto diet?
- A minimum of carbohydrates per day, literally 30-20 grams in its pure form;
- Food is calculated so that you do not stay hungry;
- At least 3 liters of pure water;
- The consumption of foods containing fat does not make us gain weight, but, on the contrary, starts the process of losing weight;
- Blood sugar spikes are not allowed, which means that you also need to snack rarely;
- Sports, sports, sports: at least a couple of home workouts per week, jogging, swimming, walking.
- The correct calculation of calories per day, a decrease in daily calories of at least 15-20% for weight loss on keto;
- At least two meals a day, but you would better stop eating at least 2 hours before going to bed.
Tips for Losing Weight on The Keto
There is a vast number of ways to follow a ketogenic diet incorrectly, and these tips will help you avoid these wrong ways and get the best keto diet results.
Tip # 1. Pay attention to electrolytes
The exclusion of carbohydrates from the diet acts primarily in the early weeks as an excellent diuretic. The body drains the liquid. It will not be a problem if you do not lose electrolytes important for metabolic processes with the liquid.
Be sure to replenish the supply of electrolytes: potassium, magnesium, sodium, and calcium, consuming green-leafed vegetables, or using supplements. However, even the best keto supplements cannot replace the value of green vegetables.
Tip # 2. Remove waste
When the fat cells of the subcutaneous fat depot break down, the toxins stored there are released and need to be removed. If the liver and gall bladder do not cope with this, you have constipation and a skin rash. It is quite reasonable to use a not very extreme, organic laxative, so as not to keep these toxins in your body.
Tip # 3. Watch for symptoms
You feel a lack of energy in the process of switching from glucose to ketones – this is most likely a lack of sodium and B vitamins. The solution is straightforward: add a little salt to the diet and an excellent source of B vitamins – nutritional yeast.
Tip # 4. Watch out for fats
A ketogenic diet means consuming large amounts of fat. Right! However, you should approach the increase in fat in your diet gradually, giving the liver and gall bladder a chance to adapt to the need to work much more intensively than before.
Tip # 5. The quality of the food
Each piece of food you consume will ultimately replace a piece of your body – watch what you will consist of. Losing excess weight does not necessarily look unhealthy at the same time. Do not save on quality products. Sounds good? Think of it as an investment in your health.
So far, the standard protocol for metabolic syndrome and weight loss involves a low-fat diet with lots of “good carbohydrates” and regular exercise. And although no one denies the benefits of physical activity, scientific evidence indicates that to improve metabolic health, you should, first of all, change your diet.
Ketosis is an increased level of ketone bodies in the blood, while the ratio of fat to protein and carbohydrates in your food is 80%/15%/5% (in a classic ketogenic diet).
High carbohydrate foods, such as sweet fruits and starchy vegetables, bread, pasta, cereals, sugar, are excluded from the menu. At the same time, you should increase the number of foods that are rich in fats, like eggs, cheese, and butter, which are perfect keto diet snacks.
What about you? Please share your keto weight loss results with us. Tell us, what is your perfect keto diet plan, and do not hesitate to share your opinion in the comments below.