How Keto diet helps lose weight?

03/07/2020

What is a ketogenic diet?

 

A keto diet is a deficient carb diet and high-fat diet. It drastically reduces the intake of carbohydrates and replaces it with fat. This process puts your body into a metabolic state called ketosis. 

Therefore, this process becomes efficient in burning down the fat for energy, leading you to lose weight. 

 

Types of keto diets

 

There are various types of ketogenic diets;

 

1. Standard ketogenic diet (SKD)

 

This diet is the most commonly tried. In this diet, the carb intake is very low as much as 5%, moderate protein 20%, and high-fat diet 75%. 

 

2. Cyclical ketogenic diet (CKD)

 

This diet is referred to as ‘refeeding’ as it consists of periods of high-carbs refeeds, such as; 5 ketogenic days followed by two high-carb days. 

 

3. Targeted ketogenic diet (TKD)

 

This diet allows you to add carbs around your workouts. 

 

4. High-protein ketogenic diet

 

This diet is partially the same as the standard ketogenic diet, but it includes more intake of protein. In this, the ration is 60% fat, 35% protein, and 5% carbs.

 

Can this diet help you lose weight?

 

A ketogenic diet is a very effective way of losing weight, which also helps in lowering risk factors of various diseases. 

According to a survey, people on this diet lost twice more weight from those on a calorie-restricted low-fat diet. 

This diet is recommended as your diet is so filling that you can quickly lose weight without counting calories or tracking your food intake. 

Also, the increased ketones, reduce your blood sugar levels, hence, improving insulin sensitivity. 

 

Foods to avoid while on this diet

 

Any food item that is high in carbs should be avoided or limited. 

 

• Sugary foods
• Starch or grains
• Fruit
• Beans or legumes
• Root vegetables and tubers
• Low-fat diet
• Sauces
• Unhealthy fats
• Alcohol
• Sugar-free diet foods

 

Foods to eat

 

Your diet should contain the following items;

 

• Meat
• Fatty fish
• Eggs
• Butter and cream
• Cheese
• Healthy oils
• Avocados
• Low carb veggies
• Condiments

 

Outcome

 

The Keto diet is high but not for everyone. However, it is one of the most effective ways to lose weight. 

This diet will only benefit if you are consistent with it and do it for the long-term, as any other diet requires. 

 

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