With obesity haunting more than 6 billion people worldwide…
…the ketogenic diet for weight loss success is once again thrust into the spotlight!
This type of diet, in which you replace carbohydrates with moderate amounts of high quality protein and large amounts of good fats, is once again becoming popular due to the rapid fat loss. It’s simply a system that allows you to optimize your weight and your health because eating this way allows you to switch from where you burn carbohydrates, to a mode where you burn fat.
Initially, you limit your carbohydrates intake to 15 g per day, and then you should gradually increase to 20-30 g per day after a month or two.
Ketones in brief have all advantages:
• they suppress hunger and most food impulses
• provide 25% of the energy the body needs
• provide 80% of the brain needs
• Inhibit (prevent) proteolysis (destruction) muscle.
Ketones are the ideal fuel for our bodies, unlike glucose – which is harmful, less stable, more exciting, and actually shortens your life. Ketones are non-glycant, which means they have no caramelizing effect to age the body.
You would think that with all this information, health care organizations would widely recommend this diet concept, but unfortunately this is not the case. Surprisingly, doctors do recommend the keto diet for cancer and epilepsy patients.
Many myths have long been invented on the production of energy in the body and foods that provide energy. Conventional wisdom says that the body uses carbohydrates as fuel to produce energy. This process is called oxidative metabolism because it consumes oxygen, but science has proven a keto diet is more efficient and effective.
Understanding How This Concept Works
Technically, following the ketogenic diet, the body produces ketones. This is what happens when the body lacks carbohydrates. The same happens in the case of anorexia, and most cancers – due to the significant muscle wasting – and in some areas promoting phobia “carbs.”
A deficit of carbohydrates in the diet, causes the body to draw in adipose tissue (fat reserves), composed of carbohydrates. This is why we say that the excess of carbohydrates turn into fat.
However, when the carbohydrate intake is adequate, they do not transform into fat and the body does not produce any ketones. This was the old concept of a balanced diet.
You should also know that ketones are a form of waste in the body. Thus, when present in large amounts and for a prolonged period, they can cause some adverse effects, including kidney since they are responsible for the filter and eliminate them.
These are also the ketone bodies that are responsible for the feeling of lightness usually felt during fasting. Loss of appetite is also common, which may seem desirable in a diet aimed at weight loss, but it is far from ideal for the well-being of your body, so choose your foods wisely.
When the body is deprived of sugar it will use the glycogen stores to provide the energy you need. Reserves are quickly depleted and the body is then forced to use stored fat in adipose tissue.
The main advantage of the ketogenic diet is that it increases the body’s ability to use fat as fuel, that is to say as energy.
• 40% of these free fatty acids will be used directly as a source of energy by muscle
• while the remaining 60% will be converted in the liver.
It takes about 48 to 72 hours for the body to get this chemical transformation.
Why are we less hungry with a keto diet?
Ketones also pass into the brain and replace glucose as an energy source, and the site of action of ketone bodies in the brain is exactly at the center of satiety. More ketone bodies have the property of being pleasant or euphoric psychostimulants. It takes about 2 to 3 days days to feel euphoric and moderate the appetite.
Ketosis is nothing more than a physiological process
With the ketogenic diet our bodies only use fat as a primary source of energy and it’s interesting because they deliver twice the calories of carbohydrates, i.e., 9 calories instead of 4, and trigger no insulin release, which is usually the cause of lipid storage.
Explanation of how the hormones in the body work :
The state of ketosis is controlled by powerful hormones: insulin and glucagon.
Insulin is a powerful anabolic hormone secreted by the pancreas that regulates blood glucose and glucagon body, his antagonist, is secreted when it falls to levels low enough. Glucagon is a catabolic hormone that breaks down body tissue to provide energy.
In a ketogenic state the low power consumption of carbohydrates will therefore reduce insulin levels, which will cause the degradation of stored fats in the body and released into the bloodstream .
Often the effect of the decrease in insulin secretion and glucagon will increase, at first, to decompose the glycogen stored in the liver to glucose hydrolysis. Reserves will empty quickly and to support physical exertion, it will begin decomposing free fatty acids to circulate in the blood as ketones then become the energetic substrates.
Example of Foods
- All fish & meats (hake, salmon, tuna, whiting)
- Green vegetables, salad spinach green beans, cauliflower, broccoli, cucumber salad
- Olive oils, fish, (omega3) nuts. …
- Eggs, a little cheese …
- Fruits (tomatoes, banana ) sugar, dextrose, chocolate, fruit juice, sweetened coffee
- Starches and legumes
- Sweet vegetables like carrots
How effective is the keto diet for weight and fat loss
The ketogenic diet is not balanced and supplies small portions of vegetables and fruit, thus you could be deficient in certain vitamins. In particular, the B vitamins, calcium and vitamin D should be supplemented with diet pills.
Almost 90 percent of people trying this diet have success, and then there are always those few that give up, as with every other diet on the market. Today’s normal diets are even a poor choice for health reasons , but if you’re looking for fat loss, choose the ketogenic diet for weight loss success.