How to Lose weight fast with keto diet.

1. What Is Ketosis?

The ketogenic diet results in a state of metabolic ketosis, where the body metabolizes fat instead of glucose (a type of sugar) for energy. When the liver produces ketones in excess, it becomes acidic and blocks the production of cholesterol, hormones, and sex hormones. In addition, the ketone bodies produced by the liver have been shown to improve brain function and may even help protect the brain from neurodegenerative disorders such as Alzheimer's disease and Parkinson’s disease.

2. How Does the Ketogenic Diet Work?

When we eat foods high in carbs, our blood sugar levels rise after eating. Once these levels reach a certain point, insulin is released to bring them back down. However, if insulin isn't present, then the blood sugar level rises higher than normal. This causes the pancreas to produce the hormone glucagon, which forces the liver to convert glycogen into glucose. Glucose enters the bloodstream and gives us quick energy. After about two hours, however, the glucose stores inside the body start to deplete. To prevent further depletion, the liver converts some of the glucose into triglycerides and fats. These stored fats are later converted into ketones, which are released by the liver and enter the bloodstream. As long as the liver continues to make ketones, the body stays in a state of ketosis.

3. Benefits of the Ketogenic Diet

A study published in the journal Diabetes Care showed that people who followed a low-carbohydrate diet lost more weight than those following a low-fat diet. Another study published in Obesity showed that participants who were given a low-carbohydrate meal consumed fewer calories at their next meal compared to those who ate a high-carbohydrate meal. Participants who followed a low-calorie ketogenic diet also had lower fasting blood sugar levels, indicating improved blood sugar control. A study published in the Journal of Internal Medicine revealed that people who follow a ketogenic diet experience reduced hunger and increased satiety.

4. Are There Any Side Effects of the Ketogenic Diet?

There aren't any known side effects associated with the ketogenic diet. However, it is recommended that individuals monitor their urine for ketones to ensure they stay in ketosis. If ketones are detected, then the individual should increase their water intake to flush out the ketones.

5. Is the Ketogenic Diet Safe?

Yes! The ketogenic diet is safe for both adults and children. It doesn't cause any harmful side effects or complications. In fact, the ketogenic diet has been used successfully since 1920.

6. Which Foods Should I Eat While Following the Ketogenic Diet?

While following the ketogenic diet, it is recommended that you consume 1 gram of net carbs per day. Net carbs refer to total carbs minus fiber. You can find net carbs in food labels. Fiber is an indigestible carbohydrate found in whole grains, nuts, seeds, legumes, vegetables, fruits, and dairy products. Whole grains, nuts, seeds and legumes are rich in fiber. According to the American Heart Association, women should get 18 grams of fiber each day while men need 21 grams of fiber. Dairy products are rich in protein and low in carbs. Protein helps build muscle mass while low carb diets promote fat loss.

7. Can I Follow the Ketogenic Diet Without Restricting My Carb Intake?

Yes! Many people don't restrict their carb intake while following the ketogenic diet. This is because many popular foods are high in carbs including bread, pasta, rice, potatoes, cereal, cereals, cookies, cakes, candies, soda, juice drinks, and alcohol. However, it is still best to keep track of your daily carb intake. Download a free keto meal Plan here.