The ketogenic diet is becoming the word-of-mouth among many people these days because this dietary approach promotes a unique way to reduce weight. During the late 1920s to 1930s, this diet was already popular even before the 21st century. This was a therapy for people undergoing epilepsy and this method allows the patients to go under a non-mainstream fasting treatment.
In this diet, the patients can only eat low carbohydrates foods, cut down the sugars, increase the healthy fat intake levels, and combine the diet with fasting.
As a quick fast-forward to the current year, people were curious as to how this balanced diet affects their physical appearance, stamina, and endurance. How does keto diet promote weight loss?
What is a Keto Diet?
The keto diet refers to a metabolic diet approach in which the individual will trim down the sugar intake, lower the carbohydrate-rich food, increase the consumption of healthy fats, and optionally, combine it with intermittent fasting.
In this way, the individual will perform more physical activities, increase energy levels, lower the cravings, enhance self-control, and lessen the appetite as well as getting many other health benefits.
How does the Keto Diet work?
Usually, most people will use sugar (glucose) from foods as an energy source. On keto, people utilize fat as fuel by allowing the body to go through a ketosis state.
To achieve this, you need to keep your daily carbs intake around 5% (or 20g-30g) and increase your fat intake to around 60%-75%. Some examples of fat to eat on keto are butter, cheese, coconut oil, avocado oil, avocados, etc..
To explain it further, the lipase is the responsible enzyme that breaks down these dietary fats and dissolves the fatty acids or also known as the triglycerides. Thereafter, these fatty acids will go through the liver then the mitochondria will excrete ketone bodies with three-molecules namely acetone, acetoacetate, and beta-hydroxybutyrate. These ketones will then be used as fuel for our bodies.
What are the Terminologies in Keto Diet?
The ketosis is the term used to emphasize the process of the metabolism phase in which fatty acids are formed into ketone bodies as an energy source for the brain, heart and body.
Ketosis is the term coined for the presence of the ketone bodies in the bloodstream. On the other hand, the spill of the ketone bodies to the urine is referred to as Ketonuria.
How does Keto Diet Help Weight Loss?
When the body has no more glucose to convert into energy, it will find an alternative energy source to keep the body fueled. This is the reason why the liver and mitochondria respond to the energy requirements of the body. Instead of glucose, these organs will utilize lipase enzymes and burn fats to become the source of energy.
The keto diet is an effective approach when it comes to weight loss. You need to avoid the high-carbs and sugar-rich foods and start adding healthy fats along with eating enough protein.
The first step to get started with keto is to use a keto calculator to find your macros. This means figuring out how much protein, fat and carbohydrates you should eat per day.
The next step is to get a keto diet menu so you can get ideas of foods to eat and what a typical day on this diet might look like. If you want to succeed with any diet, you need to learn how to plan your meal.
Finally, you need to make this diet a way of living to achieve sustainable results. Eating healthy low carb whole foods and incorporating with high-fiber foods are the key for long-term success and to avoid side effects such as constipation.
In doing this healthy ketogenic discipline, it makes the individual feel no deprivation for food thus, it will result in fewer cravings. It is associated with a self-control and diligent physical activities to rapidly aim for a weight loss.
Many people are satisfied with the ketogenic diet because it makes people become healthy both physically and mentally. It is also a popular diet scheme among the star-studded celebrities such as Kourtney Kardashian, Vanessa Hudgens, LeBron James, Kim Kardashian, Megan Fox, and more.