The promise of a miracle diet that allows you eat yummy foods and still lose weight sounds impossible, but it is. However, if you dive in eyes closed, with no understanding of the process, you may not get the best results. Worse, things could go wrong. So, we will help you understand this trending diet that many give testimonials to.
To get the proper Ketogenic Diet Results, you must understand the process and we are here to help. So, let’s start with the basics.
The Science of Ketosis
The word ‘Ketosis’ refers to the natural state for the body when it is almost completely fueled by fat. In this metabolic state, the body burns fat as the primary energy source instead of carbohydrates like normally.
To be more precise and scientific – in ketosis, the body uses ketones from the breakdown of fatty acids in the liver. The fatty fuel can come from a meal you’ve just eaten or from the stores of fat on your body like the fat on your back, legs and love handles.
The process directly targets the areas of your body that are fattiest or the fatty food you have just consumed. Dream come true, right? But you are changing the body’s normal process and may sound like something drastic. No, because the fact is that ketosis is an entirely natural metabolic process that the body goes through for survival when you don’t eat enough.
If your body does not have enough carbs to burn, it will burn the fat in order for the body to generate energy to function.
Ketosis is also commonly observed in diabetic patients as the process can occur if the body is not using insulin correctly.
The Ketogenic Diet
With the ‘ketogenic diet’ anyone can induce this ‘fat instead of carbs’ metabolic state. The aim is to trick the body into choosing another energy source instead of carbs by making it seem like you’re not eating as much, but still feel full. The ketone work in place of carbohydrates as your body’s main energy source, meaning you’re body is running on fat to function or for you to have the energy to function. In simple words, by making fat the energy source of the body, you burn fat and lose weight.
A low-carb high-fat diet describes the ketogenic meal plan. If you follow a ketogenic diet, the process of altering your current diet brings you into a state of ketosis that helps a person lose weight.
According to expert nutritionists, there are actually several versions of the ketogenic diet and they are as follows:
SKD or Standard Ketogenic Diet that is a very low-carb, high-fat, but with moderate protein consumption.
CKD or Cyclical Ketogenic Diet that involves instances of higher-carb consumption. For example, strictly ketogenic Mondays to Fridays, but you put the diet on hold for the weekends to consume more carbohydrates. This kind of diet is usually followed by athletes and bodybuilders.
TKD or Targeted Ketogenic Diet that basically allows a person to add carbs to the meal plans in order to buff up and workout.
And lastly, there is the High Protein Ketogenic Diet. It is a lot similar to the usual ketogenic diet, but with more protein. The portions would be something like 60% fat, 35% protein, and 5% carbs.
Ketogenic Diet Results
For the average you and me, it is enough for our goal, that is to lose weight safely.
The main ketogenic diet result is healthy weight loss without the hunger. We can lose more weight with Ketogenic Diets that sticking to a low-fat diet. Plus, we don’t have to starve ourselves and live in constant hunger.
Pros and Cons
The ketogenic diet has tremendous benefits aside from weight loss. Studies reveal promising advantages that the diet CAN (nothing is conclusive yet) help prevent and/or manage a wide variety of health conditions, such as:
- Heart Disease
- Alzheimer’s Disease
- Epilepsy (especially in children)
- Parkinson’s Disease and more even acne.
One disadvantage is that there are lots of foods to avoid. Basically, you avoid carb-rich food like your favorite pasta dish. Otherwise, the diet will not be successful. So, here is a list of foods that you need to consume less of or avoid entirely, when on a ketogenic diet:
- Sugar rich foods like cakes, ice cream, candy, etc.
- Starchy foods like rice, pasta, cereal, etc.
- Fruits except maybe for small portions of berries,
- Beans and legumes
- Root veggies and tubers like potatoes, carrots, parsnips, etc.
- Low-fat diet products that are often rich in carbs (you can check out the labels)
- Condiments with lots of sugar
- Unhealthy fatty foods that contain too much vegetable oils, etc.
- Sugar-free diet foods
- And alcohol.
Instead, your meals should consist of the following kinds of foods:
- Meats (including, but not limited to bacon)
- Fatty fish like salmon and tuna
- Pastured whole eggs rich in omega-3
- Butter, cheese, and cream
- Healthy oils and others.
So when eating out, ask for egg based soups for starters and fish based, meat based meals for main courses and cheese based desserts.
Other disadvantages include experiencing the keto flu, which we will discuss later and bad breath. These can be remedied and not permanently discomforting.
On a more serious note, being on a ketogenic diet for too long can make it hard for you and your metabolism to go back on track. It is imperative to consult a physician and/or nutritionist because the length of your keto diet depends on the person or vary from a few days to a few months.
Is The Ketogenic Diet For You?
Before you start any diet, it is best to (I cannot stress it enough) consult a nutritionist or your physician. You can see how much the ketogenic diet foods are safe for, well, for most healthy people. However, people with medical conditions should play it safe and consult the experts first.
For those used to eating carb rich meals and most other dieters, they may experience the “keto flu” which lasts for a couple of days into the ketogenic diet.
Yes folks, brace yourselves for the ketogenic diet results to the keto flu that is described as having low energy and slow mental function. It affects sleep and decreases energy for exercise performance. Some even experience intense hunger, nausea, and digestive discomfort.
In order to minimize the side effects, try a low carb diet first for a couple of weeks before forcing your body to burn fat instead of looking for carbs.
In order to minimize this, you can try a regular low-carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs. Add a little salt as well, to your drinking water. And of course, as your doctor or nutritionist about what minerals and supplements to take.
The flu is just your body’s reaction to the change you introduced it to. It will only last for a couple of days until your body is acclimatized, so speak.
A keto diet can be great for people who are overweight or diabetic. Ketogenic Diet results are usually positive especially if done properly. It can improve metabolic health and get you to your goal size. But as with anything else in life, too much can be harmful. Even the Dalai Lama’s quote to approach life with reckless abandon does not work for ketogenic diets. You approach it prepared and with caution.