Is Keto diet for everyone? Better understanding would help you make the right choice. Will you?
Understanding How the Keto Diet Breaks Down Fat
Over the past few years, the ketogenic diet has skyrocketed in popularity. Thousands of people swear by it as one of the best ways of losing weight. In the past, this diet would have been unimaginable. The very theory behind it is contradictory.
To simply things, the keto diet works on a very simple principle – most of the calories you consume will need to come from foods that are high in fat. Your consumption of protein will be moderate, while your carb intake will be very low.
75 to 80 percent of your calories will need to be fat. 20 to 25 percent will need to be protein. Your carb intake should hover between 20 to 50 grams.
The idea of eating fat to lose fat may seem ironic. The common misconception is that one should avoid fatty foods in order to lose weight. Yet, the reason the ketogenic diet works is because when you consume a lot of fat, your body realizes that it always has access to ample fat.
It doesn’t see a need to cling on to the fat stores in your body. You’ll find it much easier to shed the stubborn pounds when you’re on keto diet because the body burns off your fat more easily.
The average person who tries to lose weight does it by restricting his or her calories. While this is one way to do it, the body still uses glycogen and carbs for fuel, instead of fat. The fat burning process is slower.
With the keto diet, since carb intake is low, your glycogen reserves and the insulin in your body will be low too. It’ll be easy to deplete those, and your body will have no choice but to burn the fat for its energy needs.
The body will produce ketones for energy when your carb consumption is low. Your liver uses the fat in your body to produce the ketones. Since you’re consuming lots of fat, the body doesn’t try to cling on to the fat stores. It quickly uses them to create the ketones.
The Atkins diet tries to achieve the same goal by reducing carb intake. However, with the Atkins diet, your body is not primed to burn fat, unlike the keto diet. So, once you come off the Atkins diet, your body goes back to burning carbs for fuel and you slowly gain back the weight you’ve lost.
While the keto diet is highly effective, the core principles of weight loss remain the same. You must be at a caloric deficit to lose weight. Even if most of your diet is comprised of fat, the total calories that you consume for the day should be about 500 calories below maintenance.
You can check your calorie numbers here: https://www.freedieting.com/calorie-calculator
What makes the keto diet so effective as compared to other diets is that it trains your body to use its fat stores. Almost all diets advocate not consuming sugar, refined foods, processed foods, etc. But most of them do not ‘teach’ your body to burn fat directly.
The fat burning is an afterthought. It’s assumed that if you’re eating less calories than you expend you will lose weight… and that is true. But the keto diet aims to get you to lose as much weight as possible by burning fat, instead of burning carbs first and then using fat for the rest of the body’s needs.
If you wish to lose weight fast and you’re willing to change your diet, it would be a great idea to give the keto diet a try. It’s relatively easy to follow once you get the hang of it.
4 Common Misconceptions about Weight Loss and the Keto Diet
The weight loss industry is filled with misconceptions, conflicting information and ‘broscience’ (opinions passed off as facts). It’s no wonder so many people are confused and spinning their wheels not knowing what to do when trying to lose weight.
The ketogenic diet has seen its popularity increase by leaps and bounds over the past few years as more and more people realize just how effective it is. Just like any other diet, it has its pros and cons… and no diet is perfect for everybody.
In this article, we’ll look at the common misconceptions about using the ketogenic diet as a tool to shed excess fat and look good.
1. It’s easy
Not really. The term ‘easy’ is subjective and it all depends on the individual. If you compared the keto diet to the paleo diet, then you might consider it a lot easier to adhere to, since the paleo diet is extremely stringent.
However, even with the keto diet, there is a period where you’ll need to adapt. Most people are addicted to sugar and carbs. Switching to a diet that gets 80 to 90 percent of its calories from fat can be challenging.
2. You’ll DEFINITELY get faster results with it
All diets will yield results if followed correctly. Speed of weight loss will vary from individual to individual. Will you lose more fat with the ketogenic diet? You might, if you follow the diet with a high level of compliance.
However, even then, it will take time to shed the fat. Weight loss is a slow process and you’re not going to lose 15 pounds in a week. Even if you manage 10 pounds, a lot of it will be water weight.
Most people have an institutionalized sense of impatience. They want results fast and they want it NOW! The keto diet will get you faster results than many other diets, but within a reasonable time.
You’ll not go from overweight to ripped in two weeks. Give yourself at least 2 months to see visible results. You might as well stay the course. The time is going to pass anyway.
3. The keto diet is dangerous
If followed correctly, the keto diet is not a dangerous fad. In fact, it’s extremely healthy. You will lose weight much more effectively, your blood sugar levels will stabilize, your bad cholesterol levels will decrease, your heart health will improve while your risk of cancer decreases and so much more.
It’s important to know the difference between the good fats and bad fats. Cold-pressed coconut oil is a good fat. Hydrogenated canola oil is a bad fat that’s high in monounsaturated fat, causes inflammation and accelerates the aging process.
When you’re on a keto diet, you MUST educate yourself well on what the good fats are. Then you’ll be able to consume the omega-3 fatty acids that your body needs and avoid the omega-6 fatty acids that are inflammatory. (Best is to cunsult your doctor. This video is self explanatory.)
“The Cinderella Solution offers an easy to start, simple-to-follow cure using Flavor-Pairing rituals that hit the “reset-switch” on your metabolisms 3 key fat-burning hormones; Insulin, Cortisol and Estrogen. Click this link for the solution.”
4. Will I get ketoacidosis?
This issue is probably the biggest worry that people on the keto diet have. When the ketones in your body are too high, ketoacidosis can occur. However, this is quite rare and tends to affect only those with type one diabetes. This is pathological ketoacidosis and not a nutritional one.
If you wish to err on the side of caution, you can purchase a set of urine strips from the chemist and monitor your ketosis. If your ketones are too high, you can consume some complex carbohydrates and that should reset things to normal. There’s no cause for panic.
These are 4 of the most common misconceptions surrounding the ketogenic diet. In another article, we’ll examine another HUGE misconception about whether the ketogenic diet raises your cholesterol level.
For now, just know that this is a safe and highly effective diet with many health benefits than can be accrued if you adopt it. Do give it a go and watch your waist size shrink and your fat disappear (with time).
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