Keto Diet For Weight Loss

The keto genic diet is quite popular and effective these days. There are many celebs we come to know who have reduced 100 pounds or more by following this type of diet. When I first read about this diet, I was stunned as to how can it be possible to reduce weight by taking high fat diet. Then I saw some videos of celebs like Tanmay Bhatt and Anant Ambani who applied this type of diet. I then discovered that a person can also loose weight by increasing fatty items in their diet.

KETO DIET

KETO DIET

What is Keto Diet?

A Keto diet is a high fat and low carb diet. It turns the body into a fat-burning machine. It has many potential benefits for weight loss, health and performance, but also some potential initial side effects. It is similar to other strict low-carb diets, like the Atkins diet or LCHF. Ketones are produced if you eat very few carbs and only moderate amounts of protein. These diets often end up being ketogenic more or less by accident. The main difference between strict LCHF and keto is that protein is restricted in the latter. It is designed specifically to result in ketosis. It’s possible to measure and adapt to reach optimal ketone levels for health, weight loss, or for physical and mental performance. On a ketogenic diet your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is obviously great if you’re trying to lose weight, but there are also other less obvious benefits, like for example less hunger and a steady supply of energy.

Benefits of Keto diet

Weight loss

The ketogenic diet essentially uses your body fat as an energy source – so there are obvious weight loss benefits. On keto, your insulin (the fat storing hormone) levels drop greatly which turns your body into a fat burning machine. Scientifically, the ketogenic diet has shown better results compared to low-fat and high-carb diets; even in the long term. Many people incorporate MCT Oil into their diet (it increases ketone production and fat loss) by drinking ketoproof coffee in the morning.

Blood pressure levels

Keto naturally lowers blood sugar levels due to the type of foods you eat. Studies even show that the ketogenic diet is a more effective way to manage and prevent diabetes compared to low-calorie diets. If you’re pre-diabetic or have Type II diabetes, you should seriously consider a ketogenic diet. We have many readers that have had success with their blood sugar control on keto.

Mental Stability and Focus

Many people use the ketogenic diet specifically for the increased mental performance. Ketones are a great source of fuel for the brain. When you lower carb intake, you avoid big spikes in blood sugar. Together, this can result in improved focus and concentration. Studies show that an increased intake of fatty acids can have impacting benefits to our brain’s function.

High Energy and less cravings for food

By giving your body a better and more reliable energy source, you will feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel. On top of that, fat is naturally more satisfying and ends up leaving us in a satiated state for longer.

Low Cholesterol levels

Keto diet has been shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup. More specifically low-carb, high-fat diets show a dramatic increase in HDL and decrease in LDL particle concentration compared to low-fat diets. Many studies on low-carb diets show better improvement in blood pressure over other diets. Some blood pressure issues are associated with excess weight, which is a bonus since keto tends to lead to weight loss.

Reduced Acne

It’s common to experience improvements in your skin when you switch to a ketogenic diet. Here’s one study that shows drops in lesions and skin inflammation when switching to a low-carb diet. Another study that shows a probable connection between high-carb eating and increased acne, so it’s likely that keto can help. For acne, it may be beneficial to reduce dairy intake and follow a strict skin cleaning regimen.

What to eat and not to eat

While leading a keto diet, you should not have any carbohydrates or processed fat like cheese, paneer or any butter which is a package food. So now we will show you what you can have and not have during this diet.

To eat :

  • Leafy Greens – spinach, kale, etc.
  • Meats – fish, beef, lamb, poultry, eggs, etc.
  • Above ground vegetables – broccoli, cauliflower, etc.
  • High Fat Dairy – Unprocessed hard cheeses, high fat cream, butter, etc.
  • Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
  • Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
  • Sweeteners – stevia, erythritol, monk fruit
  • Other fats – Unprocessed coconut oil, high-fat salad dressing, saturated fats, etc.

Not To eat :

  • Grains – wheat, corn, rice, cereal, etc.
  • Sugar – honey, agave, maple syrup, etc.
  • Fruit – apples, bananas, oranges, etc.
  • Tubers – potato, yams, etc.

Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate. You can have anywhere around 20 grams of carbs everyday, but the lower you keep your carbohydrate intake and glucose levels, the better the overall results will be. If you’re doing keto for weight loss, it’s a good idea to keep track of both your total carbs and net carbs. Proteins should always be your first priority when it comes to any diet plan. So you must have rich protein diet everyday and in this type of diet you can also add fatty acids and oils in your protein rich food.

Recipes that you can have  

Snacks and Dishes 

  • Egg plant and Bacon Alfredo
  • Buffalo Coleslaw
  • Keto Bacon Burger bombs
  • Crisps Zucchini Nests
  • Fiesta Slaw with Avocado Lime Dressing
  • Italian Cheesy Bread bake
  • Buffalo Chicken Crust pizza
  • Keto Mug Lasagna
  • Salmon Patties with Fresh herbs
  • Vegan Sesame Tofu and eggplant

Desserts

  • Coconut Peanut Butter balls
  • Keto Cream Cheese truffles
  • Toasted Coconut Lemon squares
  • Berry Bomb Pops
  • Sopapilla Cheesecake
  • Coconut Chocolate Fat bombs
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