Losing Weight Fast with the Ketogenic Diet
A ketogenic diet’s macronutrient distribution is 5% carbohydrates, 20% protein and 75% fat. The figures don’t have to be exact, but the idea is to your carbohydrate intake very small so you start burning fats instead for energy.
The ketogenic diet is actually not advised for long-term use because excessive ketones (byproducts of breaking down fats for energy) in the blood can also cause harm. However, if your goal is to lose weight really fast, this diet can be the perfect way to do it.
How and Why a Ketogenic Diet Is Effective
So how indeed do you lose weight fast while on a ketogenic diet? Note that when you consume carbohydrates, your body responds to your heightened blood glucose by releasing insulin, a hormone that causes your cells to hoard as much storage energy as possible, first in the form of glycogen and then as stored fat. The ketogenic diet works by eliminating carbohydrates from your diet and using up all your carbohydrate stores, thus controlling the amount of insulin that is released following meals. With decreased insulin, your body begins using its own fat for energy, and the effect is rapid weight loss.
Here’s what: even when you’re sleeping at night, your body will continue to use up energy, which means you’ll still be burning fat at this time. Your body is basically on fat loss mode 24/7! And you won’t even be burning just the fat you consume, but also the very fat stores you have in your body. That’s why if you want a way to lose weight with almost instantly visible results, go for a ketogenic diet.
Modified Ketogenic Diet
While the 5-20-75 rule is standard for ketogenic diets, as an adult, there is no need to be very strict with the figures. You can succeed with this diet even while following a moderate approach -decreasing your carb intake and increasing your healthy fat and protein consumption. We call this the modified ketogenic diet.
To achieve significant weight loss from a ketogenic diet, remember that not all fats are the same. The easiest type of fat your body can burn as fuel are the MCFAs or the medium-chain fatty acids, which you get from coconut oil. Short-chain fatty acids or SCFAs found in dairy products are also great, along with fats obtained from seeds, nuts and organic meats. Examples of other good fat sources are avocados, non-starchy veggies, sprouted nuts, and chia seeds. Just by lowering your carb intake to 30% and raising your fat and protein consumption to 40% and 30% is effective enough for adults.
Other Benefits of the Ketogenic Diet
Aside from promoting weight loss, a ketogenic diet can also help people with type 2 diabetes (diabetics who do not require insulin shots). Those who are on insulin should talk to their physician before starting a ketogenic diet as insulin dosages will have to be changed.