There has been a steep increase in the curiosity amongst people about the Keto diet, over the last decade. While it has become more popular in the recent times, it has been around for many years. For instance, we have to know about it in the form of “low carb diet” or “gluten-free diet” or “Atkins diet”. But what is it really and how does it work? To understand how it works, we must understand what the word KETO means.
Our body functions on two different fuels. One is sugar which comes from the carbohydrates we consume and the other is fat. Our daily diet majorly consists of rice, bread, noodles, potatoes etc, all of which are carbohydrates. The Keto diet is an extremely low carb diet. So low in fact, that it has to depend on the fuel produced by fat. Fat, which is present in food items such as eggs, meats, avocado, olives oil, nuts, butter etc. Basically, when you start avoiding sugar products, the fat from the liver starts burning the fat to produce the energy. The fat that is converted into energy molecules called Ketones. The diet is called Ketogenic, which means a producer of ketones. Ketosis has many advantages. The fact that your body becomes a fat burning machine, means that you can lose weight without starving yourself. The fat is being burned even when you’re sleeping. This means that you will never run out of energy.
The advantages of the Keto diet are:
It helps reduce weight without starving you to death.
Apart from losing weight, the keto diet also corrects a lot of other health issues by normalizing blood pressure, calmer stomach, increased physical endurance, controls blood sugar, less acne, constant energy and mental performance and more.
It is not just a temporary fix. Most people continue because they have experienced all the other benefits of the diet.
Your craving for unhealthy food reduces, which makes you a healthier person.
While exercise has many advantages, it is not necessary to exercise to lose weight while you’re on the Keto diet.
Follow the following 9 tips and you’ll be losing weight in no time.
Most important tip- AVOID CARBS. Make a low carb diet plan and stick to it.
Eat Fish, meat, vegetables that grow above the ground, eggs and natural fats.
Don’t Eat Sugar, starchy foods like bread, pasta, rice, beans etc.
Eat when you are hungry and as much as you like. There is no need to starve yourself and count your calories or weigh your food. Eat guilt-free, as long as it in low in carbs.
But, only eat when you are hungry. Eating when you’re not hungry, slows down the process of burning fat which slows down the rate at which you lose weight. If that means, you’re not hungry for breakfast, then don’t eat breakfast. There is no need to force the clock and meal rituals if you’re not hungry.
Be patient and persistent. The weight has grown over years, so you must not be hasty and give up. For it to really give you all the benefits, it has to be a long-term practice, even if after you have reached your desired weight.
Contrary to popular belief fruits are full of sugar and mostly consist of water. So, avoid fruits. Sugar from the fruits can shut down the fat burning. Although fruits are natural, the modern domesticated fruits have more sugar content in them.
Avoid drinking beer. There is a good reason for the term “beer belly”. Switch to wine, dry champagne or hard liquor like whiskey, vodka (avoid sweetened cocktails) etc. Even though these are better options, the excess of these too will slow down the process of burning fat.
It is a myth that artificial sweeteners will reduce your calorie intake and weight. Avoid artificial sweeteners. In fact, it increases your appetite and keeps your craving for sweet things alive. The long-term effects of artificial sweeteners are not worth it. Also, most studies that show the benefits and positive effects of artificial sweeteners are funded by the beverage industry.
Get a good night’s sleep. It is important to be well rested and relaxed. Stress increases the stress hormone which is called cortisol in your body. This can result in increasing your appetite and craving for food, particularly sugar.
You may reach a plateau in your diet, even if you have done everything right. When that happens, you must use something called the intermittent fast. See what works for you, but the most basic one is 16:8. This means you must fast for 16 hours straight and keep the 8 hours of eating. You may think, it contradicts tip no. 2, but it sometimes it helps to give your body a rest. But do not forget, you must eat to your satisfaction in those 8 hours.
We hope you found this article helpful. Do try and tell how it has benefited you.