How the Keto Diet Plan works for weight loss
A keto diet plan involves eating high healthy fat, and moderate protein about 99 percent of the time. Although, ketogenic diets have been around for almost a century, they are rapidly gaining popularity today. This is because it has tremendous benefits for weight loss.
It is a low or zero carbohydrate diet, but it differs from other low-carbohydrate diets (such as Paleo) in that it deliberately manipulates the ratios of carbs, fats, and protein to switch fat into the body’s primary source of fuel. Our bodies are used to using carbohydrates as fuel. Fats, which is a secondary source of fuel, are rarely tapped on. That means the extra fat is stored and keeps adding on the pounds. The only ways to reduce fat in a ‘normal’ diet is to consume less fat and workout a lot in order to increase energy expenditure over daily calories intake, which is why most people fail to lose weight on conventional diet.
A keto diet plan focuses on low carbohydrates, which the body converts into energy to help speed up weight loss. The more you restrict your carbohydrate consumption, the more your body will produce ketones. When we restrict the amount of carbohydrates that we eat, our body will still provide us with energy, but it must turn to another source. And that alternate source is fat that was so thoughtfully stored for emergencies. The result is a state of ketosis. It happens when our body breaks down the fat into fatty acids and glycerol.
Therefore, on a keto diet plan, you don’t need to count calories to lose weight, but you may want to restrict your calorie intake at the start of your diet plan to jump-start your weight loss. You count carbohydrates and adjust the intake of carbs vs. fat and protein. A typical keto diet will get 60 percent of its calories from fat, 15 to 25 percent of calories from protein, and 25 percent of calories from carbohydrates. The only limitation on the diet is sugar, which you need to avoid.
The benefits of a Keto diet plan
Here is a list of actual benefits for lowering your carbohydrates and eating fats that convert to energy:
- Weight loss & weight management
- Control of blood sugar
- Increased energy
- Reduces migraines
- Helps Reverse Polycystic Ovary Syndrome
- Improves Epilepsy
- Slows cancer
- Helps clear brain fog
- Managing diabetes
- Improves Alzheimer’s Disease
- Fights chronic inflammation
- Protect against anti-ageing
- Helps reduce hunger
- Helps improve eyesight
- Can help lower blood pressure
What to eat on a Keto diet plan
- Dairy Foods
- Meat and Poultry
- Coconut Oil
- Dark Chocolate
- Limited amounts of sweet potato
- Limited amounts of dried apricots
- Bone broth
The foods you should not eat on keto are:
- Most fruit
- Refined sugars
- Soft drinks/fruit juices
- Starchy vegetables
Intermittent Fasting on a Keto diet plan
The science behind the ketogenic diet is that the body burns fat when deprived of other sources of fuel. Intermittent fasting while on a keto diet plan means having two meals a day or fasting for one day a week. The fasting time gives the body a chance to rest and rid itself of toxins. It provides an extra boost to the weight-loss benefits of keto and is a great way to jump-start the diet. For weight loss, the keto diet, combined with intermittent fasting, will help you reach your goal faster and easier.