Before we talk about what are the best ways to lose weight on the keto diet, we must know what is the keto diet, what are the benefits, and what are its disadvantages.
We also know what is allowed and what is forbidden in the ketogenic diet, and in order for a keto dieter to reassure about the ketogenic diet that it is healthy or not.
Is the keto diet healthy or not?
Yes, keto is healthy, especially for people with epilepsy, and for those who want to be healthy and get rid of high levels of saturated fats.
Also read. custom Keto Diet Review
What is the ketogenic diet?
The ketogenic diet is one of the diets followed around the world, and it is a safe and healthy system, and its goal is to transform the body from relying on carbohydrates as the main source of energy for the body.
And the use of fats and their breakdown after that in order to relax ketones, which will be the main source of energy instead of glucose extracted from carbohydrates.
This means that the ketogenic diet is basically a fatty diet, as fat makes up 70% of the daily calories, carbohydrates do not exceed 5%, and the rest 25% is the protein in the keto diet.
What are the advantages of a ketogenic diet?
The benefits of the ketogenic diet are many, not just weight loss and weight loss, and they are as follows:
1- The keto diet helps treat some diseases such as cancer, especially brain cancer, because it works to limit the expansion of cancer cells and overcome them.
2- The keto diet also helps reduce inflammation and tumors inside the body, as a result of preserving the insulin hormone in the blood naturally.
3- The ketogenic system treats type 2 diabetes patients, because it reduces the factor of cell resistance to insulin, as fats do not end with a high response to the insulin hormone, so the ketogenic diet will result in a discount in insulin doses after a period of follow-up.
4- The keto diet also helps in treating epilepsy patients, as we said earlier, because it mainly works to reduce seizures due to its dependence on fats to a large extent.
5- It also improves heart health, because it helps eliminate strength per unit of diseases, hardening of the arteries, and high levels of harmful cholesterol inside the body.
6- The ketogenic diet is one of the treatment methods that help treat PCOS, as it limits the intake of carbohydrates and sugars to a large extent.
7- The keto diet also reduces the appearance of acne that causes many social problems.
8- The keto diet does not make those who follow it feel hungry, because it makes them feel full for a long time as a result of eating various fats.
9- The ketogenic system has a great role in reducing the symptoms of Alzheimer's disease or dementia, because of its ability to stimulate memory.
What are the disadvantages of the ketogenic system?
Of course, there are side effects and side effects related to the Keto Diet, as follows:
1- Ketodite flu, which is a symptom similar to the regular flu that affects anyone, and includes colds, persistent headache, and lack of focus.
These symptoms disappear after the body adapts to the ketogenic system, and it lasts from 3 days to a week, and may reach two weeks.
2 - One of the harms of the Keto Diet is the inability to exercise, as a result of low glucose in the body, and the body's failure to adapt to fats.
3- A person may also have diarrhea or sometimes constipation, which are digestive problems due to the body not adapting to the many fats, and the lack of fiber that the ketogenic dieter consumes.
4- Muscle cramps and contractions as a result of a lack of sodium and magnesium in the body, and therefore it is recommended to eat leafy vegetables or resort to nutritional supplements.
5- Bad breath is normal when following the ketogenic diet, as it results from the body getting rid of its addiction to carbohydrates and the start of the resort to healthy fats.
6- Increased heart rate is a detrimental keto diet, but it will disappear as soon as the body adapts to the ketogenic diet.
7- Dehydration is a common harm caused by following the keto diet, but it can be avoided by drinking more water and taking nutritional supplements.
8- Feeling lethargic and fatigue due to low glucose level in the body, and failure of the body to adapt to fats, which damages the ketogenic system.
9 - Gout and gallstones are harmful to the keto diet, but they are not common to everyone.
The damage to the ketogenic system that was mentioned is not continuous, but rather occasional symptoms that last for a certain period and then disappear, and most of them disappear after the body adapts to fat.
What foods are allowed within the ketogenic diet?
The general rule set by the ketogenic diet for keto dieters is to limit the daily intake of carbohydrates to between 20 and 50 grams, and to stick to the current rule, you ought to avoid eating anything that contains an oversized proportion of carbohydrates.
In addition to the rule of the ketogenic diet, the necessity to avoid eating sugars or anything that contains an oversized proportion of sugar, which ends up in an increase within the insulin hormone within the blood, additionally to adhering to the metabolism of calories.
Foods allowed on the ketogenic diet
The permitted foods on the Keto Diet Keto Diet are as follows:
1- Meat of every kind, especially people who kill weeds like cows, cattle and sheep.
2- Full-fat dairy products, like cheese, cream, yogurt, pot cheese, and others.
3- Eggs of all types, as they're an upscale source of minerals, vitamins and healthy triglycerides.
4- Healthy fats from animal sources, like fats, ghee and cream, are among the most effective sources within the keto diet.
5- Fruits low in carbohydrates and low in sugars like strawberries and berries of varied kinds, avocados, watermelon and olives, all of which are a good choice on the ketogenic diet.
6- Leafy vegetables allowed on the keto diet that grow above the bottom, like spinach, watercress, coriander, lettuce, tomatoes, cucumbers and every one types of peppers.
7- Dark, raw, dairy-free chocolate, one among the foods on the ketogenic diet.
8- Non-hydrogenated oils like avocado, sesame, coconut, flaxseed and sunflower oils.
9 - sugar substitutes for the keto diet is a vital thing that has got to be relied upon, there are monk levulose, stevia, yacon, xylitol, erythritol, and others.
10 - Nuts of varied types are allowed within the keto diet, like pistachios and cashews, as they're a decent source of healthy fats and lots of vitamins and minerals.
11- Marine fish, especially fatty fish, like salmon, mackerel, and others.
12 - Spices of all types are available on the ketogenic diet, but you ought to not overdo it because a number of them contain an oversized proportion of carbohydrates.
13- seasoning, especially Himalayan salt and natural sea salt are the foremost commonly used keto diet.
What foods are forbidden within the keto diet?
On the opposite hand, the ketogenic diet prevents the intake of some foods that contain an outsized proportion of carbohydrates or unhealthy fats, and made substances that harm the body, such as:
Foods that are not allowed on the ketogenic diet
1- Legumes and whole grains like corn, beans, lentils, beans, rice, oats, and others.
2- Vegetables prohibited on the keto diet that grow underground, like potatoes, artichokes, carrots, and others.
3- drinking water and soda are among the items that are forbidden within the ketogenic system, together with soft drinks and chocolate mixed with milk.
4- Fruits rich in sugar and carbohydrates, like bananas, apples, oranges, tangerines, and others.
5- Hydrogenated oils like vegetable oil, cottonseeds, soybeans et al are forbidden within the Keto Diet.
6- Processed meats like luncheon, pastrami, sausage, as they contain unhealthy fats and contain an outsized proportion of hidden carbohydrates.
7- Dried fruits are prohibited within the ketogenic diet, because their carbohydrates are high.
8- Skimmed or fat-free dairy products, like diet yogurt, also are prohibited on the keto diet.
What are the permitted drinks within the keto diet?
There are several important drinks that you just can depend on during the keto diet, and that they are as follows:
Drinks allowed on the ketogenic diet
1- Water, of course, is that the very first thing allowed on the keto diet, as maintaining 3 cups of it per day protects the body from dehydration.
2- Tea with its differing types of drinks allowed within the ketogenic system, it's rich in minerals, vitamins and extremely distinct oxidation compounds that fight cancer cells, improve heart health and stop atherosclerosis.
3- Bone broth, which is one among the very distinctive drinks that's recommended to be consumed when starting the keto diet, because it provides the body with an oversized number of minerals and vitamins, additionally to the fats and proteins that are available in them.
4- Black coffee is one among the permitted drinks on the keto diet, because it contributes to burning fat, suppressing the appetite, and helping to scale back weight.
5- Low-carbohydrate milk products extracted from other fruits or seeds, which are called milk substitutes, like nut milk, almonds, flaxseeds, cashews and soy.
What are the forbidden drinks on the ketogenic diet?
Drinks that are not allowed on the ketogenic diet
1- Wines and alcohol are prohibited within the Keto Diet, because they contain an oversized proportion of carbohydrates, and beer is additionally prohibited because it contains an outsized proportion of carbohydrates.
2- Milk, although it's rich in vitamins, minerals, fats and proteins, it's forbidden within the ketogenic diet because one cup of it contains 12 grams of carbohydrates besides that it should cause hypersensitive reactions to some.
3- Soft drinks and soda are prohibited on the keto diet, because they contain an oversized proportion of carbohydrates, so one cup of soda contains 93 calories, 26 grams of carbohydrates.
4- Diet drinks like Pepsi and Cola, because they contain an oversized percentage of carbohydrates and artificial sweeteners harmful to the body, additionally to preservatives.
5- Any drink sweetened with white sugar is forbidden within the keto diet, whether it's tea, coffee or others, because sugar raises the amount of the hormone insulin within the blood.
6- Fruit juices are prohibited within the Keto Diet, like apple and fruit juice, and others.
How does the keto diet facilitate your slenderize quickly?
When following the ketogenic diet, carbohydrates are restricted to but 5-10% of total daily calories, and this enables the body to enter the state of ketosis.
And ketosis could be a state within which the body switches to using fats rather than carbohydrates as their primary source of fuel, through the assembly of ketones within the liver.
The reduced amount of carbohydrates is sometimes compensated for by increasing the fat intake to about 60: 70% of calories, or about 200 or 250 grams for a 2000 calorie diet.
Protein intake is moderate, typically between 25-35% of calories, or over 100g for a 2,000 calorie diet.
There are many mechanisms for losing weight that some speak about, although there aren't any long-term studies,and that they are:
What are the mechanisms of the keto diet for weight loss?
1- May reduce hunger:
One of the mechanisms of the ketogenic diet for weight loss is weight loss by its ability to scale back hunger, by reducing levels of ghrelin within the body, which is one in all the most hunger hormones, and thus this ends up in eating fewer calories throughout the day.
Thus, the ketogenic diet is also a good strategy for regulating hunger levels although its long-term safety must be taken into consideration.
2- Promotes water weight loss:
The ketogenic diet is amid a loss of water weight as a results of the low percentage of carbohydrates inside the body.
Carbohydrates so as to be stored within the body must be converted into gelatin (glycogen), and this results in the body retaining water, and thus from the consumption of carbohydrate stores within the body the body loses plenty of water .
3- Calorie balance:
To turn, you would like to eat fewer calories than you burn, and also the effects of the keto diet are likely to be a results of lower calories.
This is because of the prolonged feeling of satiety as a results of consuming high-fat, low-carb diets.
What else affects weight loss with a keto diet?
When following the ketogenic diet, you need to consider other factors such as:
what else effects weight loss with a keto diet?
1- the quantity of carbohydrates eaten:
Eating the desired amount of carbohydrates on the ketogenic diet during the primary days of the keto diet, ensures entry into ketosis relatively quickly, and avoids a number of the symptoms related to the "keto flu".
For most people, eating but 50 grams of carbohydrates per day should be sufficient to enter ketosis.
2- Get enough sleep:
Studies show that lack of sleep and chronic stress negatively affect weight loss outcomes, because they negatively affect hunger hormones, and this may cause a rise in appetite.
Getting at least 7 hours of sleep nightly can help support the keto diet.
3 - Exercise with the ketogenic diet:
Although the keto diet may provide weight loss on its own, combining it with appropriate exercise can improve its results.
It is important to notice that you simply must adapt well to the keto diet before undertaking any moderate-intensity exercise to avoid negative side effects.
Also read. What is custom Keto Diet
How does one know that you simply entered the stage of keto diet?
A very important question for ketogenic dieters, there are some symptoms through which the body declares its adaptation to the keto diet.
Such as a rise in mental activity, a rise in physical activity, the disappearance of symptoms of the ketogenic flu, a sense of satiety and other apparent symptoms.
At the end of the article, I ask everyone to benefit from this topic, and be interesting, and thanks to everyone.
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