The ketogenic diet is rising in popularity around the world. It emphasizes the power of fat and protein to help individuals lose weight rather than relying on carbohydrates. More individuals who follow this diet talk about the benefits than those who follow other diets. In addition, it is also worth noting that the ketogenic diet and intermittent fasting often appear alongside each other. Individuals who have been on the keto diet often add intermittent fasting into their lifestyle.
The ketogenic diet, for many individuals, helps with weight loss. It reduces the temptation for individuals to use weight loss supplements! Those who are first starting this diet often reach for keto meal delivery services. They make the diet incredibly easy to follow! Keto meal plans are also incredibly helpful for individuals on this diet.
What Is The Ketogenic Diet?
The ketogenic diet is a high-fat and low-carbohydrate diet! Individuals following this diet are allowed an adequate amount of protein. It is very effective at reducing seizures! However, the popularity of this diet for treating epilepsy declined dramatically because of effective anticonvulsants. Today, the keto diet is mostly used to help individuals lose excess weight and maintain a healthy weight. The keto diet is a significant contrast to the traditional low-fat and high-carbohydrate diet that many individuals have seen as the best diet for weight loss since the eighties. Due to this, many individuals are not keen on trying it. However, a significant amount of research indicates that the keto diet provides amazing health benefits.
Continue reading to reveal how the diet helps with weight loss next.
How It Helps Weight Loss
The primary way in which the ketogenic diet helps weight loss is because it alters the way an individual's metabolism works. It helps the body enter a state known as ketosis. Ketosis is the state that allows the body to burn fat for energy instead of sugar. The carbohydrates most individuals eat are converted into glucose. This is what an individual's metabolism normally burns for energy!
However, the ketogenic diet removes carbohydrates. Thus, when an individual enters ketosis, fat is the only element available for the body to burn. It will result in burning fat that was already being stored in the body! Thus, an individual will lose weight. The ketogenic diet often means that an individual will be eating less than before, which also contributes to weight loss!
Uncover additional health benefits of the ketogenic diet.
Other Health Benefits
Medical research has well-documented many secondary benefits of the keto diet! This research indicates that the ketogenic diet helps keep an individual's blood sugar stable. This stability can result in a significant improvement in type 2 diabetes, even when weight loss is not considered.
The diet also reduces the amount of visceral fat in the body. This is the type of fat that surrounds the organs in the abdomen. Heart disease is more closely linked to this fat than fat on other parts of the body. Additionally, the ketogenic diet helps individuals reduce blood triglycerides and increases good cholesterol. It also helps individuals relieve high blood pressure! Individuals on this diet have also reported that they feel increased energy and mental performance.
Get the details on what to eat on the ketogenic diet next.
Foods To Eat On The Ketogenic Diet
On the keto diet, individuals need to eat enough protein, but not an incredibly high amount. They get protein, obviously, from sources such as eggs, tofu, fish, poultry, and red meat! Individuals on the diet also need to eat some high-fiber, but low-carbohydrate vegetables. Good examples include cauliflower, broccoli, green peppers, red peppers, and zucchini. High-fat foods that individuals on the keto diet need to consume include walnuts, cashews, oils, cheese, and heavy cream. Of course, they need to track their net intake of carbohydrates to ensure they do not accidentally fall out of ketosis. Their net intake is calculated by subtracting their daily dietary fiber intake from their total consumption of carbohydrates. This makes eating a small amount of foods like berries and dark chocolate acceptable.
Continue reading to learn about eating well on the ketogenic diet next.
How To Eat Well On The Ketogenic Diet
In many cases, the ketogenic diet feels restricting. It is because many foods in the standard American diet are not allowed since they are often high in carbohydrates! However, it is still very possible to have a varied diet! The ketogenic diet requires some research on the appropriate recipes, but it can be done. Pasta, for instance, can be replaced with spiralized zucchini! Diced cauliflower makes a perfect substitute for rice! Using lots of herbs and spices helps individuals on the ketogenic diet embrace flavor and stop them from missing carbohydrates. Of course, some foods that are high in carbohydrates do not have a suitable alternative. Thus, it will still take some time for individuals to adjust! Over time, everyone can enjoy the keto diet!
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Adjusting To The Ketogenic Diet
As mentioned, it does take some adjusting for individuals when they first start the ketogenic diet! The adjustment period is often referred to as the 'keto flu,' as the symptoms individuals experience during this time resemble those of the flu. The common ones are headaches, fatigue, and muscle cramps. Although these symptoms are uncomfortable, individuals can get rid of them in as fast as a few days if they closely follow the diet. In addition to this, individuals can reduce the severity of their symptoms if they supplement their diet with more electrolytes. Specifically, they need more potassium, magnesium, and sodium!
Get the full details on dealing with calorie counting on the ketogenic diet next.
Counting Calories And The Ketogenic Diet
Many of the foods individuals eat on the ketogenic diet are very satisfying. This means that they will fill up individuals quite quickly and keep them feeling full for an extended period afterward. It is also worth noting that once an individual's body has entered ketosis, their appetite will go down. Their body is now burning the stores of fat for energy! This makes eating a calorie deficit very easy on the keto diet. Thus, calorie counting is not typically needed on the ketogenic diet! However, counting macronutrients (protein, carbohydrates, and fat) on the keto diet is often needed to get the right balance. Individuals who have a history may need to count their calories when they first get onto the ketogenic diet to avoid doing this again. Although counting calories on the keto diet is unnecessary, it can be helpful for individuals who want to predict their weight loss accurately.
Uncover information on potential disadvantages to the keto diet next.
Disadvantages To The Ketogenic Diet
As mentioned previously, the beginning of the ketogenic diet can result in some unfortunate symptoms. Besides those already mentioned, individuals may also experience trouble concentrating or unpleasant breath. The good news is that this period of adjustment only lasts a short time! A big disadvantage of the ketogenic diet is for individuals who are vegetarian or vegan. This diet is harder for them since they cannot consume meat or other foods that make up the majority of the keto diet. They also have to cut out staples of their vegetarian or vegan lifestyle because of the carbohydrate content! Additionally, some individuals will find that the ketogenic diet is more expensive, since meats and cheeses cost more than many vegetables and plant-based choices!