What is the Ketogenic Diet ? The Advantages of the Ketogenic Diet and How to Begin the Ketogenic Diet


What is the Ketogenic Diet ?


ketosis is when the body uses the fat stored in the body to create energy instead of relying heavily on carbs. The Ketogenic diet or the low carb diet helps to create the metabolic state in the body which then aids in weight loss.

In the Ketogenic diet, about 75% of the diet comprises of fats and fat-based food items. About 20% makes up for the protein consumption in the diet leaving about 5% of the caloric intake to be received from carbs.

A study which was published in the American Journal of clinical nutrition in 2008 observed that a group of obese persons following the Keto diet for approximately 4 weeks lost an average of 12lbs. The participants in this study also mentioned that they were able to consume fewer calories without feeling as hungry as they would normally feel due to a reduced amount of carb intake.

Since our bodies are used to converting the carbs in our body into glucose, when we limit the amount of carbs being consumed, our body enters ketosis. Our liver starts breaking down fat cells into fatty acids which is then used up as energy.

The Advantages of the Ketogenic Diet



The Ketogenic diet works because we reduce or limit the calories we consume on a daily basis, thereby your body burns more energy than it receives due to the caloric deficit. One of the greatest advantages of the Ketogenic diet is its ability to help the body control hunger effectively as compared to other diets.
The Ketogenic diet controls the blood sugar and reduces the increase in insulin produced daily. When we consume a lot of carbs such as bread or other starchy food products, the glucose level in our blood increases. The insulin then disperses the glucose which results in those hunger pangs you feel regularly. Because the Keto diet calls for a low carb intake, our blood sugar levels are maintained and reduce the hunger pangs.
The Keto diet allows you to eat food that satiates your hunger and keeps you full for longer hours. If you are following the Keto diet properly, you will find that on a daily basis you will be consuming most of your calories from meals high in fat and protein. These meals not only keep your hunger at bay but will also ensure you enjoy what you eat.
The Ketogenic diet is not a fad diet and neither is it something new, in fact this diet has been around for years and is gaining prominence now. When the Keto diet is implemented correctly, it is extremely effective for improving one’s metabolic health.

The Ketogenic diet works because we reduce or limit the calories we consume on a daily basis, thereby your body burns more energy than it receives due to the caloric deficit. One of the greatest advantages of the Ketogenic diet is its ability to help the body control hunger effectively as compared to other diets.
The Ketogenic diet controls the blood sugar and reduces the increase in insulin produced daily. When we consume a lot of carbs such as bread or other starchy food products, the glucose level in our blood increases. The insulin then disperses the glucose which results in those hunger pangs you feel regularly. Because the Keto diet calls for a low carb intake, our blood sugar levels are maintained and reduce the hunger pangs.
The Keto diet allows you to eat food that satiates your hunger and keeps you full for longer hours. If you are following the Keto diet properly, you will find that on a daily basis you will be consuming most of your calories from meals high in fat and protein. These meals not only keep your hunger at bay but will also ensure you enjoy what you eat.
The Ketogenic diet is not a fad diet and neither is it something new, in fact this diet has been around for years and is gaining prominence now. When the Keto diet is implemented correctly, it is extremely effective for improving one’s metabolic health.

How to Begin the Ketogenic Diet




clear your House of all the Goodies – If you are going to give it your all, you might as well begin with this tip. Clear out your hidden stash of treats loaded with sugar or items which are heavy in carbs. The kitchen drawer, your bedside drawer, the fridge, bags or your own cupboard. We’ve all been there! Clear it all out. Give away the food items you have to avoid to a person in greater need of it all.
Read and Re-read the Guidelines – Don’t just finish reading this book and toss it aside. Make a note of all the food items you are meant to avoid, and the ones you are allowed to eat.
Set a date you want to Begin – Help yourself by starting this during a non-holiday season or a time when you have little to no social commitments.
Tell Everybody! – Go ahead; tell the whole world if you have to, once you do, you know there is no backing out. This way people will also know what you won’t be eating in case you do get invited to a last-minute get together that you absolutely have to attend.
Plan Ahead– Now, when I say plan, I mean plan your meals, plan for a day in the week where you go shopping for groceries you require. Once you have a list for groceries, stick to it!
Get a Keto diet Buddy – Get your best friend, family, sibling, and colleague from work, anybody who is willing to hold your hand and support you to also partake in this diet. Incase nobody wants to join you, there are plenty of online Keto diet forums where you can get talking to people who have accomplished good health from doing the Keto diet. That should help motivate you further.
Make a List – Of all the things you can eat and cannot eat and put it up in places you frequent a lot. Begin with your fridge first, then maybe your workspace. That will make it a lot easier for you to stay away from indulging in unhealthy binge eating sessions.
Write it Down, if you have to – Get yourself a journal, make it a habit on a daily basis to write down how you felt after having a particular food item. That way, you can also keep track of how your body has reacted to the good and the bad. This will also help you track the amount of fats, proteins and most importantly how much of carbs you have consumed in a day.
It is not Just a Diet – When you begin eliminating grains, sugar etc from your daily diet, you will not only benefit short-term, but on a long-term basis as well. Don’t do this if you think it is just another trendy diet. Do it for yourself and your health.
Keep it Simple – Your food does not have to represent some luxury hotel menu. Keep your meal plans simple, recipes can be quick and easy to make.



Post a Comment

0 Comments