The Surprising Weight Loss Benefits of a Ketogenic Diet

 The Surprising Weight Loss Benefits of a Ketogenic Diet
The Surprising Weight Loss Benefits of a Ketogenic Diet

The ketogenic diet (or keto diet) has skyrocketed in popularity recently. But you might be wondering what the hype is all about. That’s because the keto diet isn’t just a quick and effective way to lose weight. It can also have some surprising benefits on your health overall, including your sleep quality, energy levels, and more. Keep reading to learn more about the ketogenic diet. How it works, and why so many people are turning to it to lose weight and gain health benefits!

Keto Can Help You Get Over Your Sweet Tooth

Sugar is addictive, making your cravings fluctuate quickly. If you’re trying to lose weight, it’s a good idea to monitor your intake of sugar and refined carbs. To drop these extra pounds safely but quickly, switch to a sugar-free diet with plenty of healthy fats. This will get you into ketosis. Which can have weight loss benefits not only from reduced cravings but also from its energy-boosting effects!

 When you switch to a keto diet, you’ll feel some side effects at first. These symptoms typically fade away after a few weeks, and they include bad breath, fatigue, dizziness, and nausea. If your diet is well-formulated, these symptoms should vanish within just two weeks. After two months of being in ketosis though. You’ll usually see major improvements in all aspects of your health—especially when it comes to weight loss!

Does the Ketogenic Diet Work?

The ketogenic diet has been around for nearly 100 years, yet research still hasn’t proven that it works. In fact, most studies show little to no benefit to weight loss from keto. Why is that? Most people have no idea what they’re doing. When they first start out on low-carb diets like keto—and that’s part of why they don’t work.

 There are many different kinds of diets, ranging from low-carb to high-protein to no carbs at all. Yet for whatever diet you choose, research shows that your chances of success increase when you follow three simple steps:

1) have realistic expectations about weight loss;

2) find motivation and accountability;

 3) understand what goes into losing weight.

 This may sound overly simplistic, but it’s these concepts that most people don’t follow when they start out on their diet—and those are exactly what keto fails at.

How to Get Into Ketosis Quickly

It’s easy to get into ketosis with an intermittent fasting keto diet, where you eat only certain hours of the day and fast for others. With IF, your body goes into a fat-burning mode during your fasting periods. Following a keto diet is also something that you can do to raise your ketone levels naturally.

 For example, you might start by having one low-carb meal every day. You can do that on days when you’re not working out and do a full fast on workout days. Then you can add one low-carb meal every two days, followed by one low-carb meal every three days. Once you’ve adjusted to eating low-carb meals all the time, you can keep going with four, five, or six until eventually, you’re eating only high-fat foods most of the time. This transition process should take about two weeks. By that point, your body will be in ketosis and it will begin using fat for fuel rather than carbs as its primary source of energy.

How to Know if the Ketogenic Diet is Working for You

Ketosis is your body’s natural state when you have limited carbohydrates available for energy. It requires burning fat instead, which in turn creates ketones (byproducts of energy use) as a waste product. Measuring ketone levels allows people to monitor their dietary intake, and if they find that eating fewer carbs leads to higher levels, it can help them make better decisions about food choices and portion sizes.

 You can get an at-home blood test to measure ketone levels, but these aren’t always accurate. A more accurate method is using urine or breath testing. This involves having your breath or urine sampled and then measured in a lab to determine if there are elevated levels of ketones present. While you can use either type on your own, it’s recommended that you check with your doctor before trying either one, especially if you have other medical conditions such as diabetes. If you want to check whether your diet is working for you without getting tested in a lab, tracking some dietary data will help guide your choices as well. Simply keep track of how many carbs you eat per day, and see whether ketone production increases accordingly after several weeks or months on the diet.

What are the Health Benefits of a Keto Diet?

A keto diet (or ketogenic diet) is usually one that is high in fat, moderate in protein, and low in carbohydrates. This is great news for anyone who wants to lose weight or lower their risk of diseases like type 2 diabetes, heart disease, and cancer. It can also be used as part of medical treatment for disorders like epilepsy, Alzheimer’s, and type 2 diabetes.

 Even if you are not overweight, going on a keto diet may be beneficial. One study found that people who followed a keto diet lost more weight than those following an average diet by 10.6 pounds (4.8 kilograms). On top of that, there were significant reductions in blood glucose levels and heart disease risk factors such as bad cholesterol and triglycerides. The same study also showed improvements in other health markers like improved cognitive function and reduced inflammation.


Why Low Carb Diets Could be So Effective Against Cancer

A ketogenic diet is high in fat, and low in carbohydrates and protein, which makes it perfect for individuals who want to shed weight. In addition to that, it has long been used as a treatment for patients with epilepsy. When your body enters ketosis (through fasting or low-carb diets), instead of using glucose from carbohydrates for energy, your body begins burning fat stores—this is called ketosis. A keto diet may be just what you need to help fight cancer.

 One thing ketosis does is increase your blood levels of beta-hydroxybutyrate (BHB), which can stop cancer cells from growing. Ketones are also an effective alternative energy source for your brain, as they do not require glucose in order to function, unlike other fuel sources. Since your brain needs fuel to function, it’s easy to see how ketones could be highly beneficial for patients suffering from terminal illnesses such as cancer. Studies have shown that BHB can inhibit tumor growth and reduce mortality rates in mice with various forms of cancers; it also protects healthy cells from radiation damage and has been shown to reverse mitochondrial dysfunction in cancer cells.

Other Health Conditions That May Benefit From A Keto Diet

Diabetes – When it comes to diabetes, keto diets can be especially beneficial. In one study, published in 2015 in The American Journal of Clinical Nutrition, researchers assigned 144 individuals with type 2 diabetes to either a very low carbohydrate keto diet or a traditional low-fat diet that was developed by The American Diabetes Association (ADA). Both groups were made up of high-risk patients who were struggling with obesity and other health issues. They were monitored for improvements in weight and glucose levels over 16 weeks.

 Both groups were also asked to bring in food diaries, which revealed that both groups saw improvements in their blood sugar levels over time. The group assigned to eat low-carb had reduced blood glucose by 14 percent and those on the traditional low-fat diets lost an average of 6 percent. Both groups experienced similar reductions in body weight and waist circumference. Since no significant changes occurred within either group for insulin sensitivity, weight loss, or LDL cholesterol, it’s likely that both diets worked through similar mechanisms to help lower participants’ blood sugar levels. Important to note that long-term effects are not known the time. Further research necessary before any definitive statements can be made about using keto diets specifically for treating diabetes.

Gaining Muscle on Keto – Will it be Hard?

One thing that many people don’t realize is that, while keto is extremely effective for weight loss, you can gain muscle on keto. In fact, it’s encouraged to gain lean muscle mass while sticking to keto as your primary source of calories and fat intake. So with that in mind, keep these tips in mind to pack on lean mass without losing your hard-earned lean muscle:

1. Lift weights 2-3 times per week for around 30 minutes per session;

2. Use higher reps (12-15) with lower weights (70% max)

3. Eat enough protein – 8 grams per pound of bodyweight

4. Drink plenty of water

5. Eat enough fat -Five grams per pound of bodyweight

6. Get plenty of sleep – seven hours per night

7. Take supplements like Creatine

 8. Don’t forget about fiber!

 As you can see, it’s not terribly difficult to gain muscle while on keto. If you stick to a good workout routine, get plenty of rest, and are consistent with your dieting approach you should have no trouble packing on lean mass without losing your hard-earned muscle. Of course, it’s also important to be smart about your approach – listen to your body and realize that small bumps in weight are part of normal weight fluctuations. Be sure to give yourself regular cheat days so that you don’t feel as if you’re denying yourself every day! It’s all about balance!

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Not Losing Fat on Keto – What To Do?

The most common problem people run into when following a keto diet is not losing fat. In fact, many keto dieters actually gain weight or experience no changes in their body composition. Don’t be discouraged! Here are some simple solutions to your common keto diet problems.

 Unfortunately, sometimes your body just doesn’t respond to changes in diet and exercise. If you fall into this category, you may want to talk with your doctor about what other options are available for weight loss. The keto diet isn’t for everyone, so if it’s not giving you results, don’t feel bad about adjusting your approach. What worked before might not work now, so be open to changing things up!

Diets Don’t Work – A Consultation: Perhaps you are reading that title thinking diets don’t work? That can’t be true! My mum lost 5kg when she went on Weight Watchers and my friend slimmed down dramatically when she was on SlimFast shakes!