What is the Best Diet for weight loss?
It is a very popular question among people suffering from obesity and overweight. People use different types of diets nowadays like the Paleo Diet, the Vegan Diet, the Dukan Diet, and The Atkins Diet, etc. But, according to research studies and nutritionists, the Keto Diet is the Best Diet for Weight Loss up till now. It has fewer side effects and more health benefits in comparison to all other diets. People who have used it for weight loss reported encouraging results. So, in this article, our main focus is on discussing different aspects of Weight loss. By reading this article, you will be able to understand that why the Keto Diet is the Best Diet for Weight Loss.back to menu ↑
What Is The Keto Diet and how does it work?
The Keto Diet or Ketogenic Diet (Dieta Ketogenica in Latin) is a low carb, high fat, and high protein diet that can provide potential health benefits apart from quick weight loss. The main purpose of the Keto Diet is to turn your body into a fat-burning machine in terms of which your body will lose weight continuously. You probably thinking that how it is possible that the Keto Diet might help you in weight loss? Well, it is not only true but supported by scientific evidences as well. In Keto Diet, you will actually eat foods that are high in fats and proteins and low in carbohydrates.
In a normal and ordinary diet, you usually consume a large amount of carbohydrates instead of fats. Your body burns these carbohydrates to meet its energy needs. As it is scientifically proven that carbohydrates produce less energy than fats, you always feel less energetic and fatigue in your body. In an ordinary diet, the chances of weight gaining are very high as carbohydrates can deposit in the different parts of the body. The Ketogenic diet work on the basis of Ketosis. When you eat Ketogenic Diet, you eat more fats than carbohydrates, as a result of which the body starts utilizing the fats as energy fuel. The body burns these fats and meets its energy needs. These fats after burning are converted into free fatty acids and further converted into Ketones by the Liver. So, the concentration of ketones in the body becomes high and this metabolic state is known as Ketosis.
In the state of Ketosis, your body burns fats in a high amount which produces more energy than carbohydrates, as a result of which you start feeling energetic. Body burns already deposit fats as well in the state of Ketosis which promotes the speed of weight loss. Hence, you can say that the main purpose of the Keto Diet is to achieve the state of ketosis. Apart from the weight loss, the Ketogenic Diet has many other health-related benefits such as helping in the treatment of Heart diseases, Cancer, Alzheimer’s disease, and Epilepsy, however, our main concern will be weight loss in this article.back to menu ↑
The Ketogenic Diet for Weight Loss
From the above-given mechanism, you might be able to understand why the Keto Diet is the best diet for weight loss and lowering risk factors of different diseases. In Keto Diet, you don’t have to feel hungry, as it allows to take you a pre-set number of pre-set number of calories per day. The Ketogenic is the best way for normal dieting as well. In some cases, you simply lose weight through the Keto Diet without even tracking your calories.
Another advantage of the Keto Diet which no other diet provides is the high protein intake. In the Keto Diet, you will eat foods high in protein through which you will be able to build your lean Mass and become more slim and fit. High Protein intake is also beneficial for overall metabolism health.
- Quick Facts About the Keto Diet
- Ketosis a metabolic state in the body when the body is denied access to glucose (which is its main source of energy commonly).
- The stored fat is burned for energy in the state of Ketosis which produces Ketones.
- Some people want to achieve a quick weight loss by forcing their body to burn extra stored fats through the keto diet.
- The Keto Diet was first developed in 1920 as the treatment of epilepsy although it had many other potential health benefits.
- Ketogenic diets have many types which we are going to discuss in the following section.
- Different Types of The Ketogenic Diet
Major types of the Keto Diet
- Classic Keto Diet:
In the Classic Keto Diet, the ratio of fats to carbohydrates is very high (4:1). It is a purposefully designed Keto Diet plan which contains a large amount of fats, almost 90%. In this type of Keto Diet, the foods are taken after weighing them.
- Modified Keto Diet:
It is a less restrictive modified version of the Keto Diet which is particular designed for the people who are new to Keto. Some people who spend a lot of time on classic keto can also feel comfortable on the Modified version.
- MCT Keto Diet:
MCT is the abbreviation of the Medium Chain triglycerides. They are also known as highly ketogenic man-made fats. This type of Keto Diet involves high consumption of the MCTs.
Intermittent fasting is the process of achieving the state of ketosis by shortening the window of time in which you eat during a day. For example, in a sample intermittent fasting, you can eat in 8 hours of a day and do fastening in the remaining 16 hours. Many research studies have reported the body burns more fat in the Intermittent fasting Keto Diet than the usual ketogenic diet.back to menu ↑
Foods that you should avoid in the Keto Diet
There are some foods that you cannot eat in the Keto Diet because they are high in carbohydrates. These foods include:
- Sugary Foods: Like Cake, ice cream, candy, fruit juices, and soda.
- Grains and Starches: Like Cereal, rice, wheat-based foods, and pasta.
- Fruits: All fruits should be avoided in the Keto Diet apart from a small portion of berries.
- Beans: Like Peas, legumes, chickpeas, lentils, and kidney beans.
- Root Vegetables: Potatoes, carrots, sweet potatoes.
- Packaged Products (Low-fat): All kind of processed foods which are low in carbohydrates.
- Sauces and Condiments: Many Sauces and Condiments contain unhealthy fats and sugar.
Foods that you should eat in the Ketogenic Diet
You should eat the following foods while you’re on the Keto Diet because they are rich in fats and proteins.
- Meat: Steak, bacon, sausage, turkey, and chicken.
- Fatty Fish: Trout, tuna, salmon, and mackerel.
- Eggs: High in Omega 3-fatty acids and rich in proteins.
- Butter and Cream: These products are derived from grass-fed animals and contain a high concentration of healthy fats and protein.
- Cheese: Should be unprocessed cheddar, Mozzarella, goat, or cream.
- Seeds and Nuts: Seeds of Almonds, Flax, walnuts, and chia. Pumpkin seeds are also very useful.
- Avocados: Whole Avocado or fresh guacamole.
- Vegetables (Low-Carb): Peppers, Onions, Greens, and Tomatoes.
- Condiments: Healthy herbs, Salt, and Pepper.
For getting maximum benefits from these foods, we advise you to take these foods alternatively. For example, if you have eaten meat today, you should eat vegetables tomorrow. For, your ease you should make a Ketogenic plan for you for at least 7 days. In this plan, you will distribute the above-given foods into breakfast, lunch, and dinner in all 7 days.
Also, you can get your Custom Keto Diet Plan form Here
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Snacks for the Keto Diet
Snacks are usually taken between the meals when you feel hungry. They are part of any type of diet including the Keto Diet. However, it is important to choose keto-friendly snacks when you are hit by snack cravings. We will discuss some of the best keto-friendly snacks for you which you can eat in your keto diet without worry about anything.
- Fatty Fish
- Seeds and Nuts (A small handful)
- Fatty meat
- Unprocessed Cheeses (You can add olive oil if you want)
- Hard-Boiled Eggs (1 or 2)
- Dark Chocolate (90%)
- Small portions of leftover dinners
- Milkshake (Low-Carb by using but butter, cocoa powder, and almond milk)
How Keto Diet Impact Fat Burn?
As we have discussed earlier, Keto Diet can help you lose weight and produces other health-related benefits. The Keto Diet has gained much more popularity in the recent years due to increasing obesity-related problems. Now, it is a complete community of the Keto Diet users. You might be imagining the how Keto Diet impacts fat burn? Don’t worry, we will explain it all for you.
Keto Diet helps you in losing weight by putting your body in the state of Ketosis unlike with calorie restriction. Your body starts producing ketones for energy when you eat a minimal amount of carbohydrates. You Liver converts free fatty acids to ketones so they can produce energy in your body instead of the carbohydrates. When you on a Keto Diet, your body burns fat continuously as a fuel source, as a result of which, you will start losing weight. Many people want to lose their belly fat first because it is very frustrating. The fat on your belly is known as visceral fat according to scientific terms. It is a very dangerous type of fat that deposits deep inside the abdomen. This fat encloses your internal organs as well. According to research studies, Visceral Fat has a very strong relation with heart diseases and diabetes particularly type 2.
Technically, you can’t choose the priority areas for fat reduction. Your body determines where it will lose weight first. However, many scientists found the keto diet to be very effective to burn stubborn belly fat.
Belly fat, or visceral fat, comes from a mixture of genes and a diet high in refined carbs and sugar. Visceral fat can easily become inflamed, making it incredibly stubborn to lose and dangerous to surrounding blood vessels. A well-formulated keto regimen has strong anti-inflammatory effects, making it easier to drop stubborn belly fat. Keto alone likely won’t be enough to lose an outsized amount of fat. Keto works well together with high-intensity interval training (HIIT) exercises. Always consult your doctor before beginning any new diet or exercise plan.back to menu ↑
Some mild side effects of the Keto Diet and how to avoid them
The Keto Diet is considered a completely safe diet for most healthy people (That’s why it is the best diet for weight loss). However, sometimes you can experience mild side effects of the Keto Diet in certain conditions. These side effects are usually due to the period of adjustment of the body to the keto diet. The mild side effects of the Keto Diet are also known as “Keto flu” collectively. Some major signs and symptoms of the “Ketu flu” include low energy, sleep disturbances, hunger, and digestive comfort. Some people have also reported slight nausea and vomiting. For avoiding these side effects, you should ease your way to the keto diet. For example, you should eat more traditional low carbohydrate foods before starting the keto diet. This process will train your body for burning fats as the result of ketosis induced by the Keto Diet.
According to some research studies, 3 grams of Sodium, 1 gram of Potassium, and 300 mg of Magnesium can be very helpful in avoiding mild side effects of the Keto Diet when you take them with your daily foods.
Thank You Very Much for reading the article!