The keto diet is the latest craze among celebrities; it promises weight loss without sacrificing your daily bacon. The diet involves high fat, moderate protein, and few carbs.
On the keto diet, you won’t even need a piece of fruit on the table, and within a few months, you are promised to lose a significant amount of weight. If you adhere to the diet, proponents of the keto diet claim that you will have increased energy and mental clarity, among other benefits.
The question is, is this diet effective?
How The Keto Diet Works
By severely cutting down the carbs you consume and filling your diet with fats, your body enters a state of ketosis. This is when your body breaks down dietary and stored fats into ketones. Three primary ketones are made as soon as the fatty acids are broken down. These include acetoacetate, beta-hydroxybutyric acid (BHB), and acetone.
With these ketones, your body now relies on the fat, not the sugar, for energy, which is the keto diet's goal. In other words, when your body becomes efficient at using the ketone bodies as fuel, it burns more fats, ultimately helping you to lose weight.
Foods Consumed On The Keto Diet
As noted, the keto diet reduces carbohydrate-containing foods such as cereals, pasta, starchy vegetables, rice, couscous, and legumes. Instead, you are encouraged to consume high-fat food, like fatty meats, butter, nuts, olive oil, coconut oil, avocado, and other fatty foods.
A standard keto diet will comprise around 30% protein, more than 65% fats, and 5% carbohydrates. So, a 2000-calorie diet will contain 144 grams of fats, 150 grams of proteins, and 25 grams of carbohydrates. You will find many versions of a keto diet, but all ban carb-rich foods.
Is It Effective for Weight Loss?
Yes, but achieving true ketosis is not as easy as you think; it requires discipline and persistence. This does not mean it is not achievable. A number of those who have used the diet have claimed to lose an average of 22 pounds after two cycles of the diet.
A report by Public Health collaboration, one of the most prominent UK non-profit organizations, demonstrates the keto diet is effective in weight loss and beneficial in other health outcomes. There are different versions of keto diets, including supplements that aid in getting into ketosis, but the most important thing is restricting carbohydrate intake. Otherwise, it won’t be as effective as you would want it to be.
Evidence indicates that a high-fat diet, low carbohydrates, and moderate protein is effective for weight loss and other health benefits. Nevertheless, it is important to stay physically active to get the most out of this diet. Take it easier during the early ketosis period, and then choose an ideal workout to boost your energy further.
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