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Keto Diet Benefits for Weight Loss


  • Keto Diet Benefits for Weight Loss

    It is a total understatement to say that the keto diet is one of the most renowned diets in recent years. This high fat, low carb eating pattern has popularly skyrocketed lately.

    It is scientifically backed to offer various health advantages, including weight loss. Consequently, a lot of people are opting for this technique of eating to attain their intended goals of weight loss.

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    Let us see how the keto diet benefits for weight loss and what it is all about in detail.

    What is a Keto Diet?
    The keto or ketogenic diet is a fat-rich, low-carbohydrate eating method that has been successfully utilized to treat certain medical conditions for centuries. It was used commonly to help in controlling diabetes in the 19th century. In 1920, the keto diet was introduced to treat children with epilepsy who recovered ineffectively with medication. The diet has also been used and tested in carefully monitored environments for cancer, Alzheimer’s disease, diabetes, and polycystic ovary syndrome.

    However, because of the low-carbohydrate diet fashion that began with a diet called The Atkins diet in the year around the 1970s, the ketogenic diet gained considerable attention as a possible weight loss plan since that low-carbohydrate diet craze. The Atkins diet promoted high-protein and very low-carb diet, which turned into a commercial success and made low-carbohydrate diets popular to another level.

    Today, a few other low-carbohydrate diets such as Paleo, Dukan, and South Beach diets are all protein-rich but moderate-fat diets. On the contrary, the keto diet is unique in its particularly higher fat content, normally 70-80%, though with an intake of moderate protein only which is usually around 20 percent of calories.

    How does the Keto Diet affect Weight Loss?
    The ketogenic diet features some characteristics that reminisce of other low-carbohydrate plans, including the Atkins diet. The premise of the keto diet for losing weight involves reducing carb intake dramatically and substituting it for fat instead. The result of this dietary modification is that the body is put in a metabolic condition called ketosis.

    Ketosis is an absolutely regular metabolic function. Particularly, when the body is deprived of sufficient glucose which is the major energy source for the entire cell structure of the body, for sustaining energy demands, it will start burning stored fat deposits instead. Since glucose is the result of the breakdown of carbohydrates in the body, cutting carbohydrates from the diet means there will be less burn up of glucose for the body.

    Replacing carbohydrates with fats, result in the production of acid molecules called ketones in the body that also serve as an alternative fuel source as well. The aim is to put the body in a state to forcefully derive the energy from fat, instead of carbs.
    Healthy people naturally encounter mild ketosis after strenuous exercise and during fasting such as in overnight sleep. Also, how quickly this occurs and the amount of ketones that get accumulated within the blood varies from individual to individual and relies on many factors like percentage of body fat and metabolic rate in resting state.

    As the body is present in the state of ketosis, it converts to an extremely efficient system that burns fat effectively. Moreover, the ketogenic diet is also beneficial in triggering significant reductions in blood insulin and glucose levels, which comprises further health benefits.


    Ketosis is a normal daily process that happens in the life of every individual. It results in a safe and less number of ketone production in the body, as compared to ketoacidosis where ketones are produced at a severely toxic level in the blood. During ketoacidosis, kidneys start excreting ketones in urine along with water from the body, resulting in some fluid-linked weight loss. It mostly occurs in type 1 diabetics since they are unable to produce insulin which plays a key role in preventing the excessive building up of ketone bodies.

    Keto Diet for Weight Loss
    Keto is greatly effective for weight loss and is also beneficial in reducing risk factors concerning some diseases. While diets comprising of low fat intake are conventionally recommended for individuals intending to lose pounds, research reveals that the ketogenic diet comes with a superior strategy for losing weight.

    In contrast to other diets, keto doesn’t believe in leaving the individual hungry after the intake of pre-calculated calories for a day. Rather, the keto diet is a filling and satisfying technique of eating. Actually, you can experience weight loss with no tracking of calories. This is what discourages many individuals from sticking to some other diets.

    Some Quick Keto Diet Facts
    • The process of ketosis takes place in the body when its approach to glucose is denied, which is a principal fuel source.
    • During ketosis, ketone bodies are produced for energy by the breakdown of stored fat.
    • Many people use this diet for losing weight through forced burn up of surplus fat deposits in their bodies.
    • The keto diet was developed originally during the 1920s for treating epilepsy but it was also inadvertently found to provide various other health advantages.
    • There are many variations of this diet.
    Reduces Hunger
    One of many significant weight loss processes that are connected with the keto diet, includes its potential for reducing hunger.
    This diet has also been linked with reduced levels of a hormone called ghrelin, which is one of the body’s major hunger hormones.
    The reduction of hunger and ghrelin levels can result in decreased consumption of calories in the entire day that might result in the reduction of weight.

    Also, according to a study involving 20 obese people who followed the keto diet, this technique of eating was linked to decrease alcohol and food cravings.

    Consequently, the keto diet can be considered as a useful strategy for regulating hunger levels among individuals intending to drop weight.

    Promotes Water Weight Loss
    Another possible weight loss process behind the keto diet is the reduction in water weight, which occurs with a considerable reduction of carb intake.

    The reason is that carbohydrates in a stored form inside the body tend to hold water. Consequently, when carb intake is reduced, like in the initial phase of the keto diet, the stored carbs get released including additional fluid, which results in varying amounts of weight loss.

    Calorie Deficit
    For determining if the keto diet aids in weight loss, it is vital to review the mechanism for traditionally achieving weight loss.
    Fewer calories must be eaten than burnt for losing weight. This is also termed as a calorie deficit.

    In a study where 17 men featuring excess weight were studied, the results revealed that the keto diet led to a little accession in the total of burnt calories. Though this didn’t lead to enhancement in loss of body fat compared to the conventional baseline diet.
    According to these results, the keto diet isn’t fundamentally above a conventional diet for losing weight concerning the calorie intake.

    The weight loss outcomes of the keto diet are most likely due to decreased calorie intake because of the variation that occurs in the satiety signals linked with very low-carbohydrate, high-fat diets.

    All in all, the keto diet is associated with losing weight, although the accurate process remains unclear. However, many studies propose that weight reduction linked with keto diet occurs most likely because of calorie deficit, reduced hunger, and reduction in water weight.

    Types of Keto Diets
    Let us see different types of this diet:
    • Classic Keto: This is the strictest kind of keto. A ratio of 4:1 is required for fats to protein or carbs in classic keto. This is an individualized, structured plan which consists of 90 percent fat in your diet. Food is normally weighed during this regimen.
    • MCT: This form permits higher carb and protein intake as compared to classic keto. Its name is a short form of Medium Chain Triglycerides.
    • Modified Keto: This modified form of the keto diet is considered less restrictive. This is probably a good method to begin if you are a beginner of the keto diet, or if you have been following a classic keto diet for an extended time and you wish tapering down into a much more sustainable, continuing regimen.
    • Intermittent Fasting: It is a dietary intervention that launches your body in ketosis by reducing the time window in which you eat in a day. For example, you might only consume in an eight-hour window and fast the remaining sixteen hours of the day. This stimulates your body to break down fat for energy.
    • Modified Atkins: In this version, fat intake is encouraged, and carbohydrates are restricted. However, protein isn’t limited. When carbs are consumed in this diet, fat intake should supplement them.
    The high-protein and classic keto diets are the only ones that have been studied and researched widely by professionals. While the other, much advanced, forms of this diet are essentially used by elite athletes and bodybuilders. Because the classic form is one of the most studied, it is usually most suggested.

    Other factors that can influence weight loss
    While the keto diet is being followed for losing weight, there are a few other things that are required to be kept in mind for ensuring progress.

    Accurate Carb Intake
    During the initial phase of the keto diet, it might be helpful if you keep a check regarding the exact amount of carbs that you intake every day.

    This will be useful in ensuring that you get into ketosis comparatively quickly and can avoid a few symptoms that are related to ‘keto flu’. This keto flu comprises a set of symptoms that are related to beginning the keto diet, such as brain fog and headaches.
    If you consume a lot of carbs, then you cannot stay in the process of ketosis, and keto diet’s potential benefits which include, weight reduction will be, reduced.

    For most people, the intake of fewer than 50g carbs in a day can be enough for stimulating ketosis.

    Enough Sleep
    An overlooked facet for any diet is sleep. Many studies reveal the negative impact that comes with chronic stress and sleep deprivation on weight loss results. And this holds valid when you follow the keto diet as well.

    Scientific studies also show that sleep deprivation can negatively affect hunger hormones, like leptin and ghrelin. This results in an increased appetite, impeding the hunger-lowering benefit of the keto diet.

    If you ensure to rest and sleep for a minimum of 7 hours a night, this can help in supporting the advantages of the keto diet.

    Physical Activity
    The ketogenic diet alone can offer weight loss benefits, but pairing it with an appropriate exercise regimen will enhance its effects.
    When your body gets adapted to the keto diet, it can utilize fat stores as a primary energy source for exercising. Studies show that this occurs to be most helpful in sports that are endurance based.

    It is vital for avoiding any negative effects, the individual must be well-adapted to this diet, before doing any reasonably intense exercise.

    Foods to be Avoided on the Keto Diet
    Any food item that contains a large number of carbohydrates must be removed or restricted while intending to attain ketosis. These food items include the following:
    • Sugary foods: Ice cream, cakes, candies, fruit juice, soda
    • Starches or Grains: Pasta, rice, cereal, wheat-containing foods
    • Beans: Kidney beans, peas, chickpeas, lentils, legumes
    • Fruits: All fruits must be avoided except berries in small portions.
    • Low-fat products: They highly processed ‘diet’ items usually consist of a high amount of carbohydrates.
    • Root veggies: Potatoes, sweet potatoes, carrots
    • Sauces and Condiments: A lot of sauces and condiments contain unhealthy fats or sugar. You should always check their labels before eating them.
    • Alcohol: It can take you out of ketosis because alcoholic beverages contain a large number of carbohydrates.
    • Unhealthy fats: You should limit the use of mayonnaise and vegetable oil.
    • Sugar-free diet items: These diet items are highly processed and can contain large amounts of sugar alcohol that can impact ketone levels.

    Keto-Approved Foods
    Your meals should be based on these kinds of food items:
    • Meat: Chicken, sausage, turkey, steak, ham, bacon
    • Fatty fish: Tuna, trout, salmon, mackerel
    • Eggs: Omega-3 and pastured whole eggs
    • Cheese: This includes unprocessed cheddar, blue, goat or mozzarella, cream
    • Butter & Cream: If possible, products sourced from grass-fed animals
    • Nuts & Seeds: Walnuts, almonds, chia seeds, pumpkin and flax seeds
    • Avocados: Fresh guacamole or whole avocados
    • Low-carb vegetables: Greens, onions, peppers, tomatoes
    • Healthy oils: Extra virgin olive oil should be mainly focused, but avocado or coconut oil is fine as well.
    • Condiments: Healthy herbs, salt, pepper
    In keto diet and many other healthy diets, it is ideal to set the meals on one-ingredient, whole foods. Also, always try rotating the meats and vegetables to avoid boredom and maximizing nutritional intake. Remember, a person who follows the keto diet plan can eat different variations of nutritious and delicious meals.

    Why the Keto Diet affects Fat Burn
    The keto diet can prove to be useful in losing weight and bring some positive modifications in life. This low-carb, high-fat diet has become immensely popular in today’s world, successfully creating a whole community comprising of keto-approving consumers.
    Unlike the restriction of calories in other diets, keto helps in losing weight by making the body enter ketosis.

    When fewer carbohydrates are eaten per day, the body starts producing ketones for sustaining energy. These ketones are produced in the liver by the breakdown of fatty acids that are found in the body’s own fat or in the food. Hence, the liver, in fact, fulfills the function of burning fat for making ketones.

    These ketones are then used by the body for energy as an alternative to carbohydrates.
    As the body gradually begins burning fat as an energy source, it will start losing weight. You might wonder if the keto diet can specifically target the problem areas like belly fat. Many people place getting rid of belly fat high on their priority list. The belly fat is basically visceral fat that is located deep inside your abdomen, covering the internal organs.

    Realistically, fat areas cannot be spot-targeted for reduction. The body decides the area where weight reduction will take place. However, keto can help get rid of lingering belly fat.

    Visceral fat or belly fat is the result of a diet that is high in sugar and carbs and a particular gene combination. This fat can much easily experience inflammation, making it further stubborn for losing and can toxically surround blood vessels as well. A well-planned keto regimen features potent anti-inflammatory properties that make dropping lingering belly fat much easier.

    Keto Supplements
    As the keto diet surged in popularity, various supplements have emerged in the market to cater to the keto dieters, and they may aid in losing weight. Although not needed in the keto diet, these supplements reduce the side effects and maintain a nutritional balance in the body.
    • MCT oil: It consists of medium-chain triglycerides that can be useful for keto dieters to add extra fat in their diets for staying in ketosis. It gets digested more quickly than conventional fats. However, it can cause some contrary digestive effects.
    • Protein Powders: These keto-friendly protein powders are specifically made to contain a low carbohydrate portion.
    • Exogenous ketones: Created from an external source, these exogenous ketones are opposite to the naturally produced ketones inside the body. Their supplement can raise the level of blood ketones and aids in achieving ketosis more quickly.
    • Keto electrolytes: During the initial phase of the keto diet, electrolyte depletion occurs commonly because of a reduction in water weight. Keto electrolyte supplements can prevent this common electrolyte deficiency like sodium, magnesium, and potassium.
    • Digestive Enzymes: Some people might face digestive problems because of the high amount of fat in this diet. Supplements containing digestive enzymes, especially lipase, can support the breakdown of fats.
    Although these keto supplements aren’t essential, they may be helpful for those who follow the keto diet, to transition easily in this somewhat limited technique of eating, enhance the bearability of this diet and prevent the side effects that are related to these transitions. With that said, all these supplements may decrease appetite, but it is recommended not to utilize them only for losing weight.

    Sustainability of the Keto Diet
    The potential pitfall of the keto diet- specifically regarding weight loss is sustainability in the long-term. Because this diet is fairly restrictive, some people might experience difficulty in adhering to it.

    It especially becomes challenging when you gather with family for holidays or dine out, potentially impacting social interactions. This might require a particular preparation and diligence. All these points should be considered earlier beginning it.

    Bottom Line
    The keto diet is a high-fat, low carb diet that offers many health benefits, which includes weight loss. Although the accurate weight loss process that underlies this technique of eating is still being investigated, but calorie deficit, reduced hunger, and promotion of water weight reduction may cause weight loss.

    Moreover, keto supplements might aid you in entering ketosis much quickly and reduce hunger, but they must not be utilized for promoting weight loss.

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