Is The Ketogenic Diet Good For Weight Loss:

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What is the keto diet:

Is the ketogenic diet good for weight loss is a question I will try to answer in this article.

The keto diet is a low carbohydrate, high fat diet in which the body learn how to put itself into ketosis.

Ketosis is the process of burning fat for energy instead of carbohydrates.

The urine will need to be tested to see if you are in ketosis.

Keto Diet for Fast Weight Loss

The test is performed via test strips or ketone meter which test the blood for ketones.

How does the Keto diet work:

The diet is builded on the fact that you have to be sure to take in the correct balance of macronutrients.

That allow your body to get the energy it needs. 

Macronutrients are carbohydrates, fat, and protein.

The goal is to replace carbohydrates with fat and some protein for energy. 

The body must enter into ketosis in order to burn fat for energy.

The body switches from using carbohydrates for energy to burning fat as energy. 

This is how the body lose weight and shed fat.

Is the ketogenic diet good for weight loss:

You have rapid weight loss from water and fat.

With more protein intake you have more weight loss benefits.

The diet helps you lose the fat reserve your body has collected over the years.

This is how keto diet has been successful in guiding people to better health and slimmer waistlines.

The diet is good for weight loss.

The keto diet switch your body  from depending on carbohydrates for energy, to burning fat for energy.

Allowing keto dieter to shed weight efficiently. 

There are four versions of the  ketogenic diets:

a. Standard ketogenic diet(SKD) 70% of dietary intake of high fat, very low carb 10%, moderate ptotein  20% 

b. Cyclical ketogenic diet(CKD) involve periods of high carb, such as 5 ketogenic days followed by 2 high carb days.

c. Targeted ketogenic diet (TKD) This diet allow you to add carbs around workouts.

d. High protein ketogenic diet similar to standard ketogenic

What is a good meal plan:

You have to learn what you can and cannot have on the diet to live a keto lifestyle.

The goal is to avoid any foods that’s high in carbs like sugar, legumes, rice, potatoes, candy, juice, and most fruits. 

And consume foods, such as, meats, fish, eggs, butter, nuts, healthy oils, avocados, and plenty of low carb vegetables.

Meal plan is discussed in more depth in the article,” Keto Diet for Beginners.”

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How do you lose weight on the keto diet when it is so high in fat: 

Low carb, high fat diets let you enjoy what you like to eat, foods with high tasty fat like beacon, cheese, and eggs.

Allowing you not to miss the carbs because you are satisfied with what you are eating. As a result, allowing your body to go into ketosis.

You are in metabolic state at this point.

When your body’s energy come from ketones in the blood. Consequently, made by the liver. 

Utilizes fat for energy. Not allowing this fat to be stored.

How fast is weight loss:

Keto diet causes quick weight loss 4-10 pounds in a month.

With the increased protein intake weight loss is rapid.

The glycogen is stored with water molecules attached to them. Therefore, using these stores the water is released.

The glycogen is used. Consequently, making weight loss very rapid.

Then slows to 1-2 pounds per week.

A lot of the immediate weight loss is water weight along with some fat. 

Is the keto diet good for your body:

The diet is pleasing to the entire family because of its satiate.

Ketogenic put the body into a good state of health physically and mentally.

To keep the body fueled you have to take in sufficient healthy fat.

We eat too many carbs in processed form like sugar and flour.

Processed foods  make us gain weight.

And are vulnerable to health issues like type 2 diabetes, depression, anxiety, some forms of CA, and more.

Is this diet safe:

Is the ketogenic diet good for weight loss?

This diet is good for weight loss because it can be followed by anyone.

keto diet for maximum weight loss

The diet is safe.

We do go through carbohydrate detox. 

This is called the keto flu.

Which can be minimized by drinking plenty of water and adding salt to the diet along with plenty rest and sometimes added supplements.

Your body needs and produces less insulin on this diet.

What are the risk of the diet:

The Keto Flu.

You suffer craving for carbohydrates resulting with dizziness, headache and irritability. 

As a consequence, of the depletion of electrolytes from the body because of the utilization of fat as energy.

You do produce a lot of ketones, which have to be monitored closely secondary for people who have diabetes type 1 where too many ketones in the blood is not good.

You can result with low protein, extra fat in the liver, kidney stones and micronutrient deficiency.

Supplements for a keto diet:

Supplements are not required, but some may be useful.

Certain supplements can be beneficial on a ketogenic diet.

Like exogenous ketones, MCT oil, and mineral and vitamins.

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MCT oil helps increase ketone levels.

Low calorie, keto diet for weight loss, recommend supplementing your diet with potassium, sodium, magnesium, calcium, omega 3 fatty acids, psyllium fiber and Vitamin B, Vitamin C, and Vitamin E

Keto diet provide insufficient vitamins and minerals over time this could lead to nutrient deficiencies.

What are the benefits of keto diet:

  • Ketogenic diet boost brain health 
  • You don’t stuff the body with process foods
  • Eat whole food, close to their natural state, back to basic, real food
  • You don’t have to limit your food intake or count calories
  • Body burn fat for weight loss and not storing fat
  • Control appetite, better mental focus, increase stamina, healthier hormones, cognition, increase memory
  • Increase fertility, promote muscle gain
  • No more binge eating keto make you feel full and satisfied
  • No more migraines.
  • Keto is not easy to follow because you have to avoid processed sugar and almost everything contain process sugar
  • By preparing your own version of these food make it easier to avoid the process sugar

Health benefits of the keto diet:

  • Fight acne – skin is better 
  • Act an analgesic.
  • By eliminating sugar and starches you reduce the amount of insulin in your blood resulting in weight loss and lower blood pressure
  • Reduce cholesterol levels and increase our good cholesterol
  • Reduce the risk of CA because carb feed cancerous cells
  • Decrease chance of getting cataracts, stabilize your vision, PCOS, improve indigestion decrease blood pressure, fight obesity, increased energy levels, 
  • May help to reduce symptoms of Alzheimer’s and slow its progression
  • Reduction in seizures in epileptic children
  • May improve symptoms of Parkinson’s disease

Use to treat epilepsy in kids:

Keto diet started in the 1920s to help control seizures in children.

The diet affects the brain by protecting them with ketones.

Ketones are produced when the liver converts fat molecules to energy.

The diet treats neurological disease and causes a reduction in seizures in children.

Is the diet healthy over a long period of time:

The diet has not been tested for long term use.

Ketosis can be problematic because of the high level of ketones it produces in the body to function.

Most people only use this diet for up to 12 months for weight loss of 30-40 pounds.

On this diet you do lose a lot of weight in a short period time.

But the problem is the weight comes back, plus some, once you resume your old eating habits.

Has anyone experience side effect from the keto diet:

Is the ketogenic diet good for weight loss?

The main side effect from the keto diet is the Keto Flu.

Which is, your body acclimating to burning fat instead of carbohydrates for energy.

Keto Flu can last up to 10 days.

This Flu does pass once the body adjust to fat burning for energy.

The Keto Flu  can cause stress, dizziness, headache, fatigue, drowsiness, and irritability due to depletion of electrolytes from your system.

Frequent toilet trips for urination and constipation does occur.

Some of these side effects can be combatted with drinking plenty of fluids and adding salt to the diet to replenish sodium levels.

There are multiple good supplements that work well to help subside some of these side effects.

I took the liberty of recommending some of these supplements you can find at Amazon or other stores.

Is the ketogenic diet good for weight loss?:

Cutting most carbs out of diet is not healthy.

This is what can lead to constipation and other digestive issues on this diet.

We lack rich fiber sources like high carb fruits, starchy vegetables, whole grains, and beans.

Dieters have to be very conscious of eating keto friendly foods.

Foods that are high in fiber like flax seeds, chia seeds, coconut, broccoli, cauliflower, and leafy greens.

The side effect will disappear in a week or once the body adapts to burning fat for energy. 

Why is intermitting fasting mixed with keto diet:

Intermittent fasting may help your body reach ketosis quicker than the keto diet alone.

Your body when fasting maintains its energy balance by shifting it’s fuel source from carbohydrates to  fats. 

By pairing intermittent fasting with the keto diet you make the process faster.  Consequently, you end up burning more fat.

The intermittent fasting work to get you into ketosis more quickly.

Fasting reduces your carbohydrate consumption and you get into ketosis quicker.

Fasting also helps promote the production of ketones.

Which, help maintain ketosis and weight loss.  

Can I still work out on this diet:

You can workout but the work out routine has to be low intensity.

Secondary to the decrease in carbs.

The only way you will be able to sustain a high intensity exercise performance is to input extra carbohydrates back into your diet. 

By following the TKD version of the diet.

Cutting carbs out of the diet is not healthy.

And can lead to Type 1 diabetes secondary to the elevated amount of sugar that can develop in the bloodstream.

Conclusion:

Keto diet is very efficient for weight loss. 

It help you lose fat, preserve muscle mass, and improve markers for some diseases.

This diet is short term focusing on weight loss, rather than long term health benefits.

It take more energy to change fat into energy this enable you to loss weight fast.

You do eat less secondary to the high fat, high protein content.

The ketogenic diet can help you lose excess fat, and improve insulin sensitivity.

A ketogenic diet may provide health benefits with metabolic, neurological, or insulin related disease. 

Keto is a lifestyle or weight loss will not be permanent.

In conclusion, is the ketogenic diet good for weight loss?

The diet works because it is a satiating diet with a variety of benefits.

And consume foods, such as, meats, fish, eggs, butter, nuts, healthy oils, avocados, and plenty of low carb vegetables.

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Tired of eating boring dishes found in most Diet cookbooks? Try the FlavCity Keto Meal Prep Cookbook.

Make food that is healthy, sexy, and tasty!

There is not one recipe in this book that is not tasty or won’t satisfy your taste buds.

You will think the recipes are not healthy or good to keep you in ketosis.

The recipes are all very tasty and can be mix and match for endless tasty Keto meal combinations.

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