A ketogenic diet puts your body into a state known as ketosis, and ketosis makes the body specifically use fat for energy. When the body uses fat for energy and if you are in a calorie deficit diet you will definitely be losing weight.
Now fat burning is just one of the many benefits of being in ketosis. It is also knowing to help improve overall health and metal agility.
Ketogenic diets have created a cult following recently (although it has been known to be used for nearly 100 years). Ketogenic users feel more satiated throughout the day and have increased energy levels than people on other types of diet which can lead to:
- Fewer cravings for food and sugar
- Lower caloric intake overall
- More self-control while dieting
- More physical activity for the excercice
- Better sexual energy and desire
So what is Ketosis and how does it work for weight loss?
Ketosis is a metabolic state in which your body uses fat for energy rather than glucose from carbohydrates, which is a move from what is normal to your body.
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To achieve a state pf ketosis in your body, you need to stop eating carbohydrates and sugar. This in turn over a period of 2-4 days will depletes your bodies stored glucose and your blood sugar and insulin levels will decrease. At this stage your body starts to look for an alternate source of fuel which in this case is fat and it begins to burn it for energy.
Now when your body burns fat it produces ketones which you can directly measure to ensure you are in a state of ketosis. Without these ketones, you’re not in ketosis.
So what are Ketones?
Ketones are the metabolic fuel produced by your body when it is breaking down fat as opposed to glucose. Glucose and ketones are the only two types of energy sources used by the brain.
If we jump back in time quickly to when our ancestors were hunter-gatherers, they fasted regularly. When food was scarce (i.e they couldn’t get any wild animals, they didn’t have a choice but to wait for the next kill.
In turn they had a low intake of carbohydrates and protein and were unintentionally using ketones to break down fat in their bodies as a source of energy.
Now your body burns fat for energy during times of:
- When you are fasting
- After exercise
- When you are in a state of ketosis.
So what are the benefits of Ketosis?
The main benefits of being in ketosis include:
- Burning body fat.
- Increased mental clarity.
- Improved stamina.
- Feeling full.
- Improved triglyceride and cholesterol levels.
- Better hormone regulation.
What type of results can you get?
The results always vary among individuals due many factors. However keto has consistently lead to a reduction in weight loss and in body fat % in a wide range of studies. If you google the results for various studies you will find a lot as the data goes all the way back into the 1920’s (so don’t be fooled by anyone telling you this is a new form of diet.
The difference between ketogenic and low-carb diets is that the ketogenic diet aims for ketosis. Low-carb diets may not have a large enough decrease in carbohydrate intake to move your metabolism into producing and burning ketones.
What to eat and what to not to eat.
To lose weight on a ketogenic diet do the following:
- Count your carbohydrates.
- Limit your sugar intake.
- Watch your calories and eat less than you need.
- Drink plenty of water.
- Try intermittent fasting to boost it further.
The keto diet takeaway
The keto diet has one goal which is to induce ketosis and to burn fat instead of carbohydrates. However it is important to still stay in a calorie deficit during the diet to ensure that fat is burned from your body and not your food!