The ketogenic diet is a diet that mainly eats fats, low protein and even less carbohydrates. It is contradictory to the classic diet to fight overweight with many carbohydrates and few fats. Fortunately, the medical world is now also aware that this is not the best way. A low fat diet can cause weight loss but it's not as effective as other forms. The problem with a similar diet is that overweight people often have a preference for carbohydrates, in the form of sugars. A low fat diet does not resist this, and the problem may be even greater. The answer to the question of a suitable diet has been the form of the ketogenic diet (also called keto diet )
Lose weight with the keto diet
The ketogenic diet is not only an effective means of reducing epileptic seizures, but it is also suitable for weight loss. The fame has been greatly increased in recent years by the many success stories that have appeared on the internet. That a carbohydrate-poor diet, such as the ketosis diet, works for weight loss, several studies have been proven. The purpose of the keto diet is to put your body in ketosis and you lose weight in a different way than you have previously experienced.
How does the ketogenic diet work?
The ketogenic diet is aimed at allowing your body to use fats for energy, rather than carbohydrates. Normally, the carbohydrates you eat are broken down into glucose (sugar). The glucose enters the bloodstream after which it is transported to the body cells. These include the brain and muscle cells. With the ketogenic diet you will not get any carbohydrates. As a result, there is no or very little glucose in the body. Your body needs this but can not get enough glucose for the basic functions and other activities. Your body is therefore switching to fats instead of glucose. The liver breaks down the fats and there are ketones enter the blood. The ketones are then used as energy.
Does it really work?
After years of research, nobody has any doubts as to whether the ketogenic diet works. Weight loss has been proven to be effective. How it works, the experts do not agree. According to one of the first hypotheses of Dr. Atkins, known for the Atkins diet, the weight loss is the result of the ketones that are plucked out. Other theories are based on increased calorie consumption because the energy is extracted from proteins or because you are less hungry by the proteins and the effect on the hunger-controlling hormones. In addition, there are researchers who think that it is related to the ketones that immediately reduce the suppress appetite
The effect of the ketogenic diet on weight loss
- Decrease in appetite due to the saturating effect of proteins , effect on appetite suppressant hormones and the direct effect of ketones on appetite
- Decrease in lipogenesis and increase of lipolysis
- Improved efficiency in the use of fats for energy
- Greater consumption by gluconeogenesis and increase of body temperature by proteins
You start to note what you are eating now and how you can do this. Remove all products containing carbohydrates and fill in your diet plan with high-fat products. For example, replace the breakfast with brinta for bacon and eggs. Set yourself a list of all the fat products you like. This allows you to change so you do not always eat the same thing. If you have adjusted your diet, wait until you are in ketosis. This is the sign that you confirm that you are on the right track. If you do not have much or no experience with ketosis then you can find out with the aforementioned ketose test strips. In the initial phase of the ketogenic diet, during the first 4 or 5 days, you may be faced with fatigue. Fortunately, this is only a temporary effect. After the initial stage you will notice an improvement quickly, but sports are hard to keep many followers of the diet. In the first week you lose most kilos, but not much fat. If you are in ketosis, you do not have to wait long before the first fat disappears.
Proportions
The classic keto diet consists of 80% of fat and 20% of protein and carbohydrates. In the initial phase, it is possible that the ratio is 90% and 10%. The purpose of this is to get the body into ketosis as quickly as possible. The less carbohydrates, the better. Nutrition with carbohydrates like bread, pasta and rice is avoided as much as possible, but also all sweet products with sugar. The only foods with carbohydrates are green vegetables, dairy products and nuts. Products with fat are preferred such as fish, eggs, nuts and fat meat.
Fast or better result?
Many people are interested in losing weight. They have no patience to follow a diet and see results after more than a month. Most of the time there is a holiday on the short term, which quickly eliminates the need for fat for the sun. The ketogenic diet is a good solution to this problem but it does not help you to burn fat within a week. That can not be any diet. It's not about fast results but for lasting results. The keto diet is a strict diet, but the results speak for themselves.
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