A Ketogenic diet is high fat and low carb diet that actually provides various health benefits, and helps you lose weight, and enables you to fight against cancer and diabetes.
Keto Diet – Basics
A Ketogenic diet is a high fat and low carb diet that actually provides various health benefits, and helps you lose weight, and enables you to fight against cancer and diabetes. There are several thoughts regarding the Keto diet. If you have witnessed a slow weight loss on Keto then don’t you worry! We have a complete guide for beginners, so stay tuned to the site.
This metabolic state efficiently burns existing fat in your body and also turns it into Ketones in the liver, which ultimately produces energy and transmits it to the brain. Ketogenic diets help in reducing insulin levels and blood sugar. Primary foods include in a Ketogenic diet are:
- Heavy cream
- Vegetables with low carbs
Foods that should be avoided:
- Grains or starches
- Sugary foods
- Root vegetables and tubers
- Beans or legumes
- Unhealthy fats
- Sugar-free diet foods
- Low-fat products
You can find different kinds of KETO diets, but some of them are:
- SKD (Standard Keto diet)
- CKD (Cyclical Keto diet)
- TKD (Targeted Keto diet)
- High Protein Keto Diet
Standard and high protein KETO diets are followed widely, while Cyclical and Targeted Keto diets are somewhat advanced methods that are primarily followed by athletes and sportsperson.
Weight Loss and Keto Diets
Evidence has proved that Ketogenic diets help in losing weight, maintaining muscle mass, and containing various health problems. According to research, people lost 2.2 times more weight by following a Keto diet than the ones who were on a low-fat diet. Cholesterol and triglyceride levels also improve considerably when you are on a Keto diet.
A study done in 2007 to compare dietary guidelines provided by Diabetes UK, showed that people on low carb diets lost 6.9kg (15.2 pounds), whereas people on low-fat diets lost just 2.1kg (4.6 pounds) over three months.
Facts if you are not losing weight on KETO
A low-carb diet works effectively for weight loss, but studies also say that there are evidence showing that like with any other diet, people stop losing weight before they reach their targeted numbers.
The reasons may be:
You’re losing, but not realizing
Weight loss is not a constant process. Weight scales most of the time keep fluctuating, but you don’t need to change your diet plan or worry if the diet is not working. It’s just the water weight that slows down gradually. Moreover, losing weight is different from losing fat. To look for your fat loss, use a measuring tape to measure your waist circumference.
You’re not following the Proper Diet Plan
Everyone does not need to lose weight from a low carb diet, many people are extra sensitive to carbohydrates than others, which means if you’re on a low carb diet and still you are not losing your weight then you might want to reduce carbs from your diet.
You can have a low carb, high protein healthy diet by having vegetables that are low on carbohydrates and contain healthy fats.
You’re feeling exhausted or stressed
It’s always important to take care of your mental health while maintaining a weight loss routine. Stress keeps increasing your stress hormones (cortisol) and keeps your body and mind in the condition of an acute stress response.
When these cortisol levels are elevated, you can feel hunger and might crave for junk foods. To overcome this state, try deep breathing, meditation, or other ways to overcome stress.
You are having too many nuts
Nuts contain a high amount of energy, but they are also heavy in fat. You can eat a mouthful of nuts without feeling stuffed. Snacking with nuts can elevate the total amount of calories, larger than you expect, which eventually stops the process of weight loss in your body.
You are taking short naps
Sleep is undoubtedly an important part of a healthier life. Lack of sleep initiate problems like obesity, tiredness, weight gain, and you feel less motivated all the time. It also makes you hungrier at odd timings. It’s a common disorder and is treatable. You can talk to your health care provider about your sleeping disorder because it also slows down your weight loss process.
Side Effects of Ketogenic Diet
Usually, a Ketogenic diet is safe for healthy people, although your body may exhibit some initial issues when going on to a Ketogenic diet. Reportedly from Keto diet plans, people have developed symptom of diarrhea, vomiting, and constipation, or other unusual issues like:
- Increased hunger
- Poor mental function
- Digestive discomfort
- Sleeping issues
- Lowered exercise performance
For making your body habitual of the Keto diet, try following your plan gradually starting from the first weeks with low carb meals.