When it comes to Nutrition, the ketogenic diet is currently trending as the best diet for loosing weight to date. It’s a high-fat, low-carbohydrate diet that produces ketones — the result of the breakdown of fats in the liver — to be used as pure energy.
With the keto diet showing up all over the news, in forums, magazines, and in conversations at the gym, there’s a lot of things being said that are true, but a lot of things that aren’t to be believed.
Why are so many people searching for Nutrition when it comes to loosing excess fat?
Since more than 2 in 3 adults are considered to be overweight or have obesity in the United States Nutrition is eminent in reeducating people to take control of their lives. Being overweight or obese does not have to be the new normal for Americans.
Typically, during the first week of the keto diet, people see a very quick drop in weight — anywhere from 2 to 10 pounds. This is unrivaled by any other diet.
Dropping The Carbs - The Pros and Cons of Ketogenic Dieting
The Keto diet involves going long spells on extremely low (no higher than 30g per day) to almost zero g per day of carbs and increasing your fats to a really high level (to the point where they may make up as much as 65% of your daily macronutrients intake.) The idea behind this is to get your body into a state of ketosis. In this state of ketosis the body is supposed to be more inclined to use fat for energy- and research says it does just this. Depleting your carbohydrate/glycogen liver stores and then moving onto fat for fuel means you should end up being shredded.
You then follow this basic platform from say Monday until Sat 12pm (afternoon) (or Sat 7pm, depending on whose version you read). Then from this time until 12 midnight Sunday night (so up to 36 hours later) do your massive carb up...
(Some say, and this will also be dictated by your body type, that you can go nuts in the carb up and eat anything you want and then there are those that more wisely- in my view- prescribe still sticking to the clean carbs even during your carb up.)
During my carb up period- for the sake of those who would like to know of you can get in shape and sill eat the things you want (in moderation)- for the first six weeks I will be relaxed about what I eat in this period but then the following 6 weeks I will only eat clean carbs.
I also like to make sure that the first workout of the week- as in a Monday morning workout- is a nice long full hour of work so I start cutting into the liver glycogen already.
I also make sure to have one last really grueling workout on Saturday before my carb up.
And I am eating a lot of fish, eggs, olive oil and beef!
The bulk of research suggests that the ketogenic diet is more effective than conventional diets in helping you lose weight and shed body fat. One of the reasons why the ketogenic diet provides such reliable weight loss results is because it consists primarily of highly-satiating whole foods like meat, high-fat dairy, and low-carb vegetables while removing all carb-rich, sugar-laden processed foods from the diet. By eating in this way, you will feel full while eating fewer calories and losing weight.
Low-Carb and Keto Diet Fast Food Menu Choices: How to Eat Successfully at Restaurants
What Can You Eat On A Ketogenic Diet?
A ketogenic diet is basically a diet which converts your body from burning sugar to burning fat. Around 99% of the wold's population have a diet which cause their body to burn sugar. As a result, carbohydrates are their primary fuel source used after digesting carbs. This process makes people gain weight, however a diet of fat and ketones will cause weight loss. As you ask what can you eat on a ketogenic diet, first of all eat up to 30 to 50 grams of carbs per day. Next, let us discover more about what you can have on your plate and how the ketogenic diet affects your health.
The Importance Of Sugar Precaution On The Ketogenic Diet
Keto shifts your body from a sugar burner to a fat burner by eliminating the dietary sugar derived from carbohydrates. The first obvious reduction you should make from your current diet is sugar and sugary foods. Although sugar is a definite target for deletion, the ketogenic diet focuses upon the limitation of carbohydrates. We need to watch out for sugar in a number of different types of foods and nutrients. Even a white potato which is carb-heavy may not taste sweet to your tongue like sugar. But once it hits your bloodstream after digestion, those carbs add the simple sugar known as glucose to your body. The truth is, our body can only store so much glucose before it dumps it elsewhere in our system. Excess glucose becomes what is known as the fat which accumulates in our stomach region, love handles, etc.
Balance Your Nutrients Wisely
Digestion causes the sugars we eat to absorb into the bloodstream and the excess amount transfer into our fat cells. High carbohydrate and high protein eating will result in excess body fat, because there is sugar content in these nutrients. So excessive eating of any nutrient is unhealthy and causes weight gain. But a healthy diet consists of a balance of protein, carbohydrates and fats according to the tolerance levels of your body.
Just about everyone can accomplish a ketogenic diet with enough persistence and effort. In addition, we can moderate a number of bodily conditions naturally with keto. Insulin resistance, elevated blood sugar, inflammation, obesity, type-2 diabetes are some of the health conditions that keto can help to stabilize. Each of these unhealthy conditions will reduce and normalize for the victim who follows a healthy ketogenic diet. Low-carb, high-fat and moderate protein whole foods provide the life-changing health benefits of this diet.
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