There is a slew of methods to go about while looking to lose weight and the keto diet happens to be one of them. In fact, it is perhaps the fastest way to shed off extra pounds. However, bear in mind that we aren’t suggesting that everyone will lose weight with the same pace.
Some people might lose weight with other dietary routines which complement their lifestyle better. Nevertheless, the keto diet has proved to be worth the while of people that adopt to its fundamentals.
So, not that we have given you brief detail about the keto diet, let’s look at ways through which you can achieve weight loss with it. We have made this comprehensive guide tailored towards the needs of people who are just getting started in their weight loss journey and find themselves lost. So, without further ado, let’s get started.
How does keto diet work?
The gist of the keto diet is that you have to restrict your intake of glucose – which is the primary source of energy for our body cells and it is mainly received by eating carbs – your body will start producing another fluid in replacement, known as ketones.
Ketones is produced from the fat that our body already saved up. The thing about our body is that it starts off by extracting glucose, which is why it can’t be stored. Our body extracts as much as 120 grams of glucose daily. Even when we don’t eat anything, our body first resorts to glucose to get its dose of energy.
The glucose is taken from the liver and then the muscles. So, imagine what reducing your intake of glucose for just 3 – 4 days would do. Once the level of glucose is lessened, it in turn reduces the insulin in our bodies, and then our body officially starts using fat to propel itself.
Due to this depletion of glucose in our bodies, our liver starts producing ketone substances, which when are concocted in the blood are known as ketosis.
The reason behind quick weight loss with keto diet
Studies have shown that during the 2nd till 10th day of the keto diet, individuals lose plenty of weight. In fact, their weight loss is the highest here. However, this is not only fat they are burning as most of it is the water that their body accumulated. So be sure to drink enough water to keep your body well hydrated.
Once your body gets used to your new lifestyle you will lose weight relatively slowly but steadily. To continue losing weight, you need to follow your meal plan strictly by cooking your own meals. There are many kitchen hacks you can follow to make your life easier.
If cooking isn’t your strength, you might want to get your meals delivered to your door. In that way, you can make sure that you only eat the meals that help you lose weight. You can learn more about these services by reading this article from ketovale.com.
How is the ketogenic diet followed?
There is no turnkey way of following the ketogenic diet and everyone’s way of going about it is different which allows room for a lot of flexibility and experimentation.
However, there is a guideline that you should keep in mind, which is to incorporate 70-80% of fat 5-10% carbohydrates and approximately 10-20% protein.
Plenty of variations of the keto diet have been brought to the forefront but all share one thing in common: consumption of no carb-rich foods. Some of the examples of the foods that you should totally avoid while on the keto diet are: bread, rice, biscuits, potatoes, starchy vegetables such as sweet potatoes, peas, etc. and fruits such as bananas, mangoes etc.
The recommended foods include processed meat, fish, butter, fruits such as berries and vegetables like cauliflower, broccoli etc.
Experts recommend to follow this diet until your desired weight is achieved and when it is, you can feel free to give up on it. However, it is suggested to follow the diet a few days a week to keep weight regain at bay.So, by now we hope you know everything there is to know about the keto diet. For any questions drop a comment down below.