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The Ketogenic Diet: An In-depth Guide to Keto for Beginners
The ketogenic diet (or keto diet for short) is a low-carb, high-fat diet that offers many health benefits.
In fact, many studies show that this type of diet can help you lose weight and improve your health
Ketogenic diets may even have benefits against diabetes, cancer, animals Menopause and Alzheimer’s disease .
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What is the ketogenic diet? Keto basics
The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.
This involved a significant reduction in carbohydrate intake and replacement with fat. This reduction in carbs puts your body into a metabolic state known as ketosis.
When this happens, your body becomes extremely efficient at burning fat for energy. It also converts fat into ketones in the liver, which can provide energy to the brain
The ketogenic diet can significantly lower blood sugar and insulin levels. This, along with an increase in ketones, has a number of health benefits. What is Ketosis? Ketosis is a metabolic state in which your body uses fat for fuel instead of carbohydrates.
This happens when you drastically reduce your carbohydrate intake, limiting the body’s supply of glucose (sugar) which is the main source of energy for cells.
Following a ketogenic diet is the most effective way to enter ketosis. Typically, this involves limiting carb intake to about 20–50 grams per day and adding healthy fats, such as meat, fish, eggs, nuts and healthy oils.
It’s also important to regulate your protein intake. This is because protein can be converted to glucose if consumed in large amounts, which can slow down the transition to ketosis.
Intermittent fasting can also help you transition into ketosis more quickly. There are different forms of intermittent fasting, but the most common method is to limit eating to about 8 hours a day and fast for the remaining 16 hours.
There are blood, urine and breath tests that can help determine if you have ketones by measuring how much ketones your body is producing.
Certain symptoms may also indicate that you have entered a phase of ketosis, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.
SUMMARY
Ketosis is a metabolic state in which your body uses fat for fuel instead of carbohydrates. Changing your diet and practicing intermittent fasting can help you transition into ketosis more quickly. Certain tests and symptoms can also help determine if you have ketosis.
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Can the Ketogenic Diet Help You Lose Weight?
The ketogenic diet is an effective way to lose weight and reduce disease risk factors.
In fact, research shows that a ketogenic diet can be as effective for weight loss as a low-fat diet.
Plus, the diet makes it possible to lose weight without counting calories or tracking your food intake.
A review of 13 studies found that following a very low-carb diet, the ketogenic diet was slightly more effective for long-term weight loss than a low-fat diet. Those following the keto diet lost an average of 2 pounds (0.9 kg) more than the group following the low-fat diet.
In addition, it also led to a decrease in diastolic blood pressure and triglyceride levels.
Another study in 34 elderly people found that those who followed a ketogenic diet for 8 weeks lost nearly 5 times more total body fat than those who followed a low-fat diet.
Increasing ketones, lowering blood sugar and improving insulin sensitivity may also play an important role.
For more details on the effects of the ketogenic diet on weight loss, read this article.
SUMMARY
The ketogenic diet can help you lose a little more weight than a low-fat diet. This usually happens when there is less hunger.
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