It can be difficult to go to diet related sites without hearing something about the Keto diet. As there are now many celebrities embracing it along with a number of health experts tweeting the improvements that can be gained from trying it.
The keto diet has helped many lose weight quickly and keep it off. Kourtney Kardashian, Halle Berry, Mama June and Jenna Jameson to name a few, have all used this diet to shed weight. By learning a bit about it and committing to the diet, you to, can enjoy the same results from this proven system.
The keto diet is a short for the ketogenic diet. The overall goal of this diet plan is to minimize the total amount of carbs and consume the majority of your food energy through fats and approved foods.
What the Ketogenic diet basically does, is allow the body to start burning fat for energy rather than carbohydrates. Around 15 to 30% of your diet will come from protein, 60 to 75% of your calorie intake will come from fat and the 5 to 10% range will be dedicated to carbohydrates.
How long does the keto diet take to work?
With the ketogenic diet, the overall goal is to reach an optimal state of ketosis. This is the time in which the body will start to burn fat more readily.
It usually takes between 48 hours up to seven days in adjustment with your eating routine before your body will stop using carbs for you to use for energy. At this time, the body starts to make ketones which are an organic compound that can go in place of missing carbs. These ketones will then start by burning fat for energy which can directly translate to rapid weight loss that will sustain over time.
Why is the keto diet so popular?
Keto was originally developed at a diet to help individuals who are overcoming seizure disorders. As ketones and decanoic acid can minimize seizures, this is a diet that can help with individuals who are at risk for seizures.
When people started to follow the keto diet, they noticed that they were often able to get slimmer and that eventually their food cravings almost completely faded away as well.
Ketosis directly encourages the body to burn fat. Meaning that a fairly dramatic level of weight loss is possible through the help of the keto diet if someone is willing to stick with the diet plan. These results can also be increased when a person starts to exercise alongside the diet.
The keto diet is also a very popular diet for many people because it doesn't have the same rules and restrictions that you would find on other types of diets.
By focusing on eating roughly the same thing in your diet, you can enjoy consistent results especially when mirrored with activity.
The other reason why the keto diet is so popular is because there is no reason for measuring calories, weights or other values while you're on the diet.
The items involved in the diet really just mean maintaining a keto friendly intake of food. You can eat as much as you want as long as you eliminate carbs and stick to the right foods.
Maintaining your dietary restrictions
As you will be focusing primarily on fat and proteins, most of the meals that you are going to eat are going to be meat and vegetables for fiber.
There is also plenty of prepackaged options available such as protein bars and plant based snack packs that you can enjoy while you are on the go.
There are a wealth of recipes online which are keto friendly and you can often find items that range from deserts to high fat and low carb prepared meals that you can enjoy with the diet.
Of course on such a low-carb diet you will be cutting out some of your favorites like bread, pasta and many complex sugars but the dietary restrictions can definitely work if you are willing to stick with the diet.
What to expect when trying the keto diet
It usually takes the average person three or four days to get into a state of ketosis. At this time, the body will be using up some of the stores of glucose and this can often lead to some unusual effects.
Many people start to experience issues like the keto flu which can be related to IBS symptoms, upset stomach and more.
Tiredness is also something that you might experience in the early stage of the diet because you'll have less carbs and your body is not able to immediately draw from its fat reserves to generate energy.
The keto flu often includes tiredness and light headedness but it usually doesn't last more than a week. This is usually around the time where your metabolism will normalize and you can start to see results on the scale.
In the early stages of Ketosis, it's not unusual to see several pounds lost in the first two weeks with just the diet adjustment.
How effective is the keto diet with weightloss
With the nature of the foods that are involved in the diet, many people are reducing their caloric intake to around 1500 cal a day because lean proteins and fats often make them feel fuller without the craving to eat more.
As a person often burns more calories off in a state of ketosis this can often lead to around 1 to 2 pounds a week of weight loss on the ketogenic diet. This is a very safe weight loss method and the calories that are lost in fat make a noticeable difference around the waistline and key areas if you are willing to target these areas with exercise.
If you are interested in trying the ketogenic diet, looking up a keto diet plan can be a great first step. Choosing a starting point and then working to stick with the diet will help you enjoy the results that this diet can bring!
Want to find out if you're in ketosis? Check out the KHC M3 Ketone Breath Meter