Do you suffer from obesity? There are countless methods to lose weight fast, but traditional crash diets and starving yourself are definitely the wrong routes to pursue for fat loss.
This is why I want to introduce you to the Keto diet. It’s one of the smarter dieting methods wherein you still lower your caloric intake, but do so intelligently in order to provide your body with vital nutrients and avoid complications.
A ketogenic diet is a balanced form of dieting that’s-become increasingly popular due to the positive benefits it offers. It’s a healthy way of shedding extra pounds because it doesn’t deplete muscle, but simply works on the extra unwanted layers of fat and discards them.
In this article I’m going to provide you comprehensive details regarding what this diet entails and how you can stick to it, all while enjoying your meals and shedding the extra pounds that seem to have piled on. Does it sound too good to be true? Let’s get to facts and prove the benefits to you.
What Is A Keto Diet For Fat Loss?
A ketogenic diet, also colloquially known as keto, is one where you decrease your daily intake of carbohydrates in order to burn body fat. This is far different from a crash diet because you don’t skip meals or make them smaller.
Keto mainly involves minimizing the consumption of carbohydrates by regulating the kind of food you eat. Doing this forces your body to enter the state of ketosis. This state is where the ketogenic diet derives its name, and leads us to explain what ketosis actually is.
Ketosis — The Term Explained
Ketosis is mainly a state in which your body is forced to break fat molecules down into smaller molecules, known as ketones. These ketones are then used by the body to generate energy for carrying out different activities. Ketosis is achieved by decreasing carbohydrate intake.
The usual state your body is in is known as glycolysis.While in glycolysis, carbohydrates (carbs) are broken down into smaller and simpler substances to produce energy.
As long as carbs are available, the body makes little use of stored fat molecules. However, if you reduce carb intake significantly, the body turns to stored fat as an energy source, thereby entering ketosis.
Hence, the ketogenic diet’s principle element consists of pursuing a diet strictly low in carbohydrates. Apart from helping you achieve weight loss, you can also experience various other health benefits.
In short, the ketogenic diet switches the fuel supply to fats that are burned in the body 24 x 7 hours. As a result, this composition of the Keto diet significantly reduce insulin and blood sugar level.
When fats start to burns and ketones are produced, it enables your body to tap into its greater energy reserves and burn excess fats, leading to weight loss and improved mood as well. Other benefits can be derived from this diet with reference to different health conditions such as:
- Heart diseases
- Cancer
- Alzheimer disease
- Epilepsy
- Parkinson diseases
- Diabetes (type 2)
- Inflammation
- Brain injuries
- Acne
There are several versions of the Keto diet, but a standard ketogenic diet contains:
- Fats: 75 to 90 %
- Proteins: 20 to 25 %
- Carbs: 5 to 10 %
4 Common Diet Mistakes For Fat Loss
If you are following a diet these days, do you make these four common diet mistakes that sabotage your health and stall fat loss?
#1 : Not Being In A Calorie Deficit
According to some “experts,” losing weight and keeping it off is all about controlling the types of food you eat.
They say particular foods are “fattening” because they pause fat burning and cause a hormonal environment that leads to weight gain… while other foods “balance” the system and stimulate fat loss.
While that’s partially true, it doesn’t give you the full picture. The reason is that if you want to lower the number on your scale, the most important thing you must do is enter a caloric deficit.
It’s simple. If you consume more calories than you burn, you’ll gain weight. And if you consume fewer calories than you burn, you’ll lose weight. That’s a scientific fact.
Looking for proof? Well, dozens of studies show the vitality of calorie balance. One of these is a case study by Mark Haub, a professor of human nutrition at Kansas State University.
He carried excess pounds and, knowing the importance of calorie balance, decided to do an experiment. For two months, he only ate foods like Twinkies, Oreos, Dorito, and protein shakes while maintaining a daily energy deficit of 800 calories.
The result? In just two months, he lost 27 pounds and reduced his body fat from 33.4% to 24.9%.
Now, I don’t recommend you follow such a diet, but it illustrates my point. If you want to lose fat, you must be in a calorie deficit.
#2 : Severe Calorie Restriction That Gives You The Metabolism Of A 90-Year-Old Lady
If an energy deficit of 250 calories a day will get you lean, a 1,000-calorie deficit will give you the results four times as fast, right?
Wrong! Many people make this mistake, and I used to do it too before I knew any better.
The truth is, severe calorie deficits screw up your physiology. That’s why almost all low-calorie dieters regain the lost pounds when they stop the program… plus, most often gain some more on top of that.
You see, your body doesn’t know you’re trying to get ripped for the beach. Instead, because you’re starving yourself, it thinks you’re stranded with no food.
As a result, your body’s metabolism will plummet to prevent you from losing weight. This means that as soon as you come off your diet, your body will store as much food as possible as fat to prepare itself for the next starvation.
That’s why it’s essential to eat according to a calorie target fine-tuned for your body, your situation, and your goals.
#3 : Thinking All Calories Are Created Equal
Thus far, we’ve looked at calories. And while calories are a crucial piece of the fat loss puzzle, they’re in no way the only thing that matters. You see, when most people say they want to lose weight, they actually strive to improve their health and look better.
The thing is, if you want to accomplish such feats, you shouldn’t strive for weight loss. Instead, set your sights on fat loss. That’s because losing weight doesn’t necessarily improve health and appearance, but losing fat does.
Now, when it comes to fat loss, calories remain a crucial element. But what is just as crucial is your macro intake. In other words, your consumption of protein, carbs, and fat is vital. How you set up your macros has a profound effect on how your body will respond to the meals you eat.
One of these is that elevated insulin levels block the release of fat from your fat cells. And if your cells can’t release fat, your body can never burn off the excess.
Second, elevated insulin levels cause the storage of energy found in your bloodstream to morph into body fat cells. This means the energy won’t get burned off by tissues like muscle but instead snakes its way around to places like your hips and abs.
#4 : Following An Unrealistic, Overly Restrictive Diet
Willpower works like a battery — you only have so much of it until it runs out. That’s why very restrictive diets deplete your willpower, increase your cravings, and lead to binging — the exact opposite of what you want when trying to build your dream body.
I’ve seen it countless times before… a guy or gal who is dedicated to losing weight and getting healthy. To kick things off, they start a diet that only allows food like tilapia, asparagus, and chicken. After all, that’s what the fitness magazines recommend.
Why Keto Diet Is The Best For Fat Loss
A keto diet is an eating style where you consume almost no carbs, moderate amounts of protein, and high amounts of dietary fat. So, you’ll be eating tasty high-fat meals like ribeye steak with roasted garlic and butter.
“Why would you do that?” you may wonder. Well, a very low carb intake puts you into a state called “ketosis.” You see, under regular circumstances, your body relies for the most part on glucose (the stored form of carb).
When you minimize your carb intake, however, there’s not enough glucose available for your body to fuel all its functions. And because some tissues like your brain cannot use fat for fuel, your body needs an alternative energy source to stay alive.
That’s where ketones come in. Ketones are chemicals produced in your liver when glucose is scarce. Various tissues like your brain can use these ketones for fuel when glucose is absent. That’s an excellent outcome because, otherwise, you would die.
Now, when your body uses primarily ketones and fatty acids for fuel, you’re in a state called “ketosis.” That’s invaluable because Ketosis Gives You an “Unfair” Advantage on Your Fat Loss Goals.
Here’s what a meta-analysis of thirteen randomized controlled trials published in the British Journal of Nutrition concluded:
“Individuals assigned to a VLCKD [very low carbohydrate ketogenic diet] achieve a greater weight loss than those assigned to an LFD [low-fat diet] in the long term; hence, a VLCKD may be an alternative tool against obesity.”
In fact, two randomized controlled trials found the keto diet leads to more belly fat loss and produces up to three times as much weight loss as a high-carb, low-fat diet!
That’s right. Those who followed a keto diet lost more fat while eating tasty foods like bacon, scrambled eggs with hot sauce, BBQ wings, and pork rinds nachos. But why is a keto diet superior for fat loss?
6 Reasons Why The Keto Diet Is The One For Fat Loss
#1 : Keto Diet Significantly Increases Fat Burning
Insulin is the enemy of fat loss. Elevated levels of this hormone blunt fat burning, all while shuttling energy in your bloodstream into your fat cells.
On a keto diet, however, insulin levels drop, which not only benefits your health but also significantly boosts fat burning.
#2 : Keto Is Simple And Easy Fat Loss Diet To Follow
The keto diet is very simple to follow, and you’ll enjoy yourself as you diet. After all, what’s not to love about losing fat while being able to eat tasty, high-fat foods like bacon, eggs, cheese, and steak?
#3 : Hunger Cravings Will Fade
I’ll tell you a secret. You’ll never lose fat and keep it off on any diet that leaves you hungry. Hunger is an irresistible force. Sooner or later, hunger always defeats willpower.
That’s why nearly all diets fail. Eventually, you can’t take the cravings anymore, and you’ll regain all that lost weight by binging. On top of that, you’ll likely gain some extra weight to boot.
The keto diet, however, brings hunger to a dead-end stop. When you go keto, you won’t feel hungry. That’s why this eating style is superior for losing fat and keeping it off.
In others words, you’ll not only look fantastic in the “after” photo but also in the “after the after” photo.
#4 :You Don’t Have To Exercise To Reap The Benefits
You do not have to work out to lose fat on the keto diet. However, since following a keto diet will boost your energy levels drastically after around one week, you will probably become more active, which may motivate you to exercise. That said, you lose fat quickly, whether you’re active or not.
#5 : It’s Healthy And Safe
The keto diet is not just a fat loss diet; it’s also a health diet. In fact, it’s probably much safer than the way you eat now. Want proof?
Well, various studies show the keto diet can reduce your heart disease risk by elevating levels of the “good” HDL cholesterol, decreasing blood triglycerides levels, and raising blood pressure.
And research also shows the keto diet can boost mental health; reduce depression; act therapeutically against various neurological conditions; prevent, manage, and even reverse type 2 diabetes; and maybe even prevent and fight some types of cancer.
#6 : Fast Fat Loss Like Clockwork
Right after you begin your customized keto meal plan, you’ll start to lose fat automatically. You don’t even have to think about nutrition all the time. In fact, since you’ll never be hungry while following this diet, you would probably forget you were on a diet if you weren’t losing fat so fast.
Keto Diet Transformations Results
I’m hopeful that this article has provided keen insight into the keto diet, as myself did many mistakes searching for the perfect diet and tried a lot of them. Finally I have found Keto Diet, it’s 100% healthy safe and work very well!
I would like to invite you to download my book, totally FREE, where I mentioned some Keto diet recipes that will help you enjoy staying on the diet! and to ensure you’ll be able to enjoy food, despite dieting. I’ll be sharing recipes for breakfast, snacks, lunch, and dinner so you can keep munching a bit whenever you want.
So what are you waiting for? Download my FREE recipes book and start cooking up some meals and enjoying them right away!
