Weight Loss with Keto Diet
Being overweight is a prevalent problem nowadays. Studies revealed that nearly one in three adults are overweight, leading to other severe complications and affecting the overall quality of life.
Fast Facts
1. If the person’s weight is greater than the standard weight (24.9 BMI), he/she is obese.
2. According to a study in 2021, more than 2 in 5 adults are obese, and 1 in 11 adults have severe obesity between 2017 and 2018 (Overweight & Obesity Statistics, 2021).
What causes obesity?
There are several reasons behind obesity: imbalance in diet and activity, environmental factors, health conditions, medicines, genetics, emotional factors, stress, and sleeplessness.
Overweight causes what complications?
Obesity/ overweight can cause serious complications such as coronary problems, diabetes, high blood pressure, Osteoarthritis, Gallbladder disease, and many more.
In short, being overweight diminishes almost every aspect of human health (What causes obesity & overweight? 2021).
Obesity is common. In the US, this problem has become an epidemic.
I have a question.
Did you ever notice why there are so many obese doctors?
Think… WHY?
Consider that doctors are healthcare leaders, and they guide others. They are as unhealthy as their patients are, and something is fishy.
Physicians' health study demonstrated that out of 19,000 doctors, 40% were overweight. About half of American doctors have this problem, and they feel less confident compared to doctors with average weight while giving nutrition advice to their patients.
The problem is that doctors provide the same outdated information and never learn to treat the real problem.
They only learned to treat symptoms!
The entire medical system is established so that it first diagnoses the problem and treats symptoms.
Medicines work best for heart attacks, lung disease, or joint problems. But, In the case of fat loss or obesity, it's a total failure.
How to solve the Overweight problem?
The overweight problem can be solved if you change your lifestyle. Being overweight is controlled by a healthy diet, regular physical exercise, and weight management programs.
Sometimes, doctors may recommend electronic devices such as weight loss machines or refer to bariatric surgeries (Stiehl, 2018).
Discover how your daily diet destroys your fat cells
Do you have 2 minutes for your well-being?
If yes! Let me explain
Your regular diet may cause your fat cells to be sick.
Obese people should avoid an unhealthy diet such as fried food, red meat, whole milk, dairy product, and refined carbohydrates should be avoided.
Some frequently used foods are unhealthy and can contribute to gaining weight.
These foods include:
· Ice Cream
· Soda
· Pizza
· Doughnuts and Cookies
· French fries
· Chocolates
· Cereals
· Sugar coffee
How to lose weight?
There are some tips which can help you to lose weight.
1. Do not skip regular meals
2. Choose a healthy diet (read food labels)
3. Do not skip breakfast
4. Drink penalty of water
5. Select rich fiber food
6. Stay more active
7. Eat more fruits and vegetables
8. Choose smaller plates
9. Avoid alcohol
10. Make a proper diet plan
What is Keto Diet?
If you ever decide to lose weight or discuss with someone about losing weight and dieting, you must be aware of the keto diet. It is because the ketogenic diet has become one of the famous therapies to lose weight worldwide.
The ketogenic diet is a dietary therapy that contains low- carbohydrates, adequate-protein, and fats. The ketogenic diet mainly treats epilepsy and forces your body to reduce fats.
The keto diet is a healthy food plan that helps you consume more calories and proteins from fats than carbs.
It works by reducing the sugar reserves of the body. The main goal of the keto diet plan is to break down the fats and get energy.
The keto diet produces ketones molecules and forces the body to use them as energy, and this mechanism helps the body to lose weight efficiently.
Different keto diets are available, like the cyclical ketogenic diet and Standard Ketogenic Diet.
How does the ketogenic diet help to lose weight?
When the moderate amount of proteins, high fats, and low carbohydrates are taken correctly, the fat is regularly increased, and carbs are depleted. Your body turns into a metabolic state which is called ketosis.
The fats are turned into ketones by the body. These are the molecules that are supplied to the brain as fuel. The brain and body will start to work more efficiently after some time. The burning of fats becomes faster than before burning carbs as fuel.
Thus, the insulin level also gets lower due to the ketogenic diet, which improves blood sugar management and insulin sensitivity. This process is highly beneficial for a healthy lifestyle.
The preferred foods of ketogenic diets are:
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Nuts
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Heavy Cream
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Low Carb Vegetable
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Meat
Seafood such as salmon, mackerel, or shellfish is recommended in the ketogenic diet. Meat and poultry are also considered keto-friendly. Other foods include eggs, dairy, and keto cheese (such as brie, chevre, cream cheese, or feta cheese) can be used. Green leafy vegetables are shallow in carbohydrates. On keto, vegetables are the best source of minerals, vitamins, and antioxidants and are excellent keto.
What is Ketosis?
Ketosis is a natural and physiological function of the keto diet that happens when you consume high fats and low carbs.
Your body will burn down the stored fats consumed for energy in ketosis.
This process will also produce acid molecules which are known as ketones. As a result, the body of a person taking a keto diet will burn the unnecessary fats consumed, which will urge to rely on facts rather than carbohydrates automatically for energy.
The reports of Dr. Goss show that when you take a keto diet, your mouth may become dry, you may feel more thirst, and you will urinate more than before, and these are signs that your body has accomplished ketosis. He said drinking plenty of water or fluid will be the way to face dehydration because your body does not only work on ketones but magnesium, potassium, and sodium electrolytes.
This can also result in difficulty breathing because your body will try to deplete the acetones produced during ketosis.
What is the best way to lose weight on keto?
A proper diet plan can help you transform your body shape in the best way. When you start a keto diet, your focus should be on reducing carbohydrates. Generally, people consume carbs only 20 grams each day during a ketogenic diet.
Carbs are strictly prohibited from reaching and staying in ketosis. To be successful in weight loss, you must stick to keto-friendly foods and avoid food rich in carbohydrates.
Tracking personal Marco
Calculating personal Marcos can help you detect how many calories you are consuming per day. It allows you to know how much carbohydrates, fats, and protein you should drink every day.
Food tracking helps you measure the amount of food via a food scale, and you become used to the same amount of diet, and later you don’t need to count every time.
In the keto diet, Marco tracking helps you keep on track, and you eventually lose weight if you keep yourself on track and avoid overeating.
Intermittent fasting
This type of fasting is also called time restriction eating (TRE) fasting, which involves 6-8 hours daily and avoiding eating for 16 hours. It makes your body stop digestion, and the amount of HCG is increased. HCG hormone burns body fats and allows you to consume fewer calories required for weight loss (Lizzie Streit, 2021).
Do not consume sweet products
As long as you are not allergic to creams, cheese, rich yogurt, and cheese, these products can be a part of your ketogenic diet. But sugary products should be strictly avoided. The absence of sugar lowers the calories and reduces body weight. Cutting added sugar also improves cholesterol levels.
Lowering at least 20% of your calories from added sugar is very effective for weight loss and lower triglycerides (What Happens When You Cut Out Added Sugar?, 2021).
Does exercise boost weight loss on keto?
In a ketogenic diet, combining physical exercises can boost your weight loss. High-intensity activities can prove more beneficial on a keto diet than low-intensity exercises. Calories are burned faster when you are on keto.
Usually, carbohydrates provide energy for the high intensity of the workout, and body cells consume energy from glycogen. But when you are on keto, your body burns fat cells immediately instead of carbohydrates (Dolan, 2019).
Does the keto diet reduce belly fat?
Yes! Ketogenic food reduces belly fat very effectively. A well-formulated ketogenic diet contains anti-inflammatory effects. These properties help to decrease stubborn fats from the belly. Sometimes, high-intensity interval training is required with the keto diet (18 Reasons Why the Keto Diet Can Help You Lose Weight and Burn Fat, 2022).
Why is keto bread the best choice to lose weight?
Keto bread is the safest food and healthy choice. In your ketogenic diet, adding keto bread can be added. Keto bread works as a weight loss booster and reduces significant weight loss in a few days. Keto bread has low calories and carbohydrates, and it is healthy because they have a considerable amount of protein and other fibers. Keto bread can be added to a regular diet to promote weight loss.
During the ketogenic diet, keto bread with low carbohydrates helps your body store fats in cells for the metabolic process of energy consumption.
Homemade keto bread can also be the best choice because of a balanced diet. Hundreds of brands are known for keto bread, but you should buy it after checking its nutritious value. Before adding keto bread to your regular diet, make sure it is low in carbohydrates and sugar.
Can Keto Bread cause weight gain?
Research suggests consumption of highly processed food makes your body obese. If keto bread is not adequately prepared or has significant carbohydrates, it may gain weight instead of losing weight. So, before buying the product from the market, make sure the brand is reliable.
Is Keto Bread Bad to Lose Weight?
Surely not! Keto bread is not bad for your body because this bread is prepared without chemicals and other harmful ingredients. If you have decided to lose weight in one month, keto bread should be considered in your diet plan.
Can you use coconut-based keto bread?
Keto coconut bread is free of gluten. This bread is good for loose weight. People with celiac disease should not use coconut-based coco bread. It may have a reverse effect in celiac patients because a gluten-free diet probably increases weight.
How many keto bread slices should I eat per day?
Generally, most people following the keto diet consume 50-150 grams of carbohydrates every day, and keto bread usually contains 8-10 carbs. Different studies give different suggestions about the number of keto bread, and it is mostly recommended that 1-3 keto bread slices help you lose weight drive effectively.
Conclusion
The ketogenic diet is a well-known therapeutic diet used to lose weight. A ketogenic diet keeps your body in ketosis without any calories restriction. Minimal carbs are allowed to produce ketones for energy. Lever made ketones using fatty acids obtained from the diet or body. The liver burns the body fats and reduces body weight.