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“How does the keto diet work?” you ask.
The keto diet has been around for a lot longer than people think.
And as i’m sure you know, the keto become one of the most popular diets out there, and for good reason.
Before I get into how the keto diet works, here is a quick background of this apparent miracle diet.
It was developed in the 1920s to help control seizures in some people with epilepsy but has become increasingly popular over the past few years to turn your body into a fat burning machine!
Many high profile people are endorsing the keto diet because of its many health benefits and its potential to burn fat fast!
Like any diet, the keto diet takes time to get used to, especially if you are a lover of bread, pasta and any high carb foods.
However, don’t let this put you off.
If you want to burn fat quickly, safely, have more energy, better moods and many more health benefits, the keto diet might just be for you.
If you want to see my partner Nikola’s 12kg weight loss in 7 weeks on the keto diet, you’ll find it at the bottom of this article.
What is the keto diet?
The Keto diet (ketogenic) is a high fat low carb diet designed to put your body into a metabolic state called ketosis. Ketosis occurs when the body doesn’t have enough access to its primary fuel source which is glucose from carbs.
Ketosis is a normal process that happens in our bodies but the keto diet puts our bodies into this state continuously. There are a few different versions of this diet but generally the ratio of daily calories is 70% from fat, 25% from protein and 5% from carbs.
How does the keto diet work?
Since the keto diet puts our bodies into a continuous state of ketosis, our bodies will use fat for energy instead of glucose from carbs. Normally our bodies are relying on carbs for its main energy source but when carbs are restricted your body will breakdown fat creating molecules called ketones.
Ketones are not dangerous and the body actually performs extremely well on ketones. The keto diet is basically forcing your body to rely on fat for its primary energy source resulting in burning more fat.
Is the keto diet safe and who should do it?
Current research suggests that the keto diet is completely safe, although continue reading because some people may need to consult a doctor before commencing this diet and it may not be suitable for everyone.
Since the diet forces the body into a continuous state of ketosis this creates a build up of ketones in the blood stream. Ketones are acids and are eliminated through urination.
If high levels of ketones build up this can poison the body and lead to a process called ketoacidosis.
Ketoacidosis mostly affects people with type 1 diabetes.
The keto diet generally isn’t recommended for children but with supervision from a medical expert it has be used to help a range of diseases, specifically epilepsy.
The keto diet may not be safe for women who are pregnant or breast feeding.
It is recommended that people with health conditions such as kidney disease, liver disease or pancreas issues should avoid this diet.
Diabetics should consult a doctor before going on the keto diet to ensure it fits with there dietary needs.
If you are unsure whether this diet is suitable for you, it is wise to consult a doctor before starting.
This isn’t actually a flu, but a number of symptoms that can be felt in some people when first starting the diet.
On the upside, these symptoms pass very quickly, usually within a few days and wont come back until your body comes out of a ketosis state.
Many people will transition to the keto diet without experiencing any side effects, while others claim to experience some of the following symptoms:
- Muscle cramps
- Poor concentration
- irritated stomach
- Muscle soreness
- Difficulty sleeping
- Sugar cravings
Ways to minimise these symptoms
Stay hydrated – drink plenty of water. The keto diet can cause increased dehydration. Glycogen binds to water in the body. When carbohydrates are reduced, glycogen levels fall and more water is excreted from the body.
Replace electrolytes – Insulin levels decrease when on the diet. Insulin is a hormone that helps the body absorb glucose from the blood stream. A decrease in insulin levels cause the kidneys to excrete excess sodium.
The keto diet also restricts high potassium foods. It is important to get enough of these nutrients not only on the keto diet but in general for optimum health.
Salting food and eating potassium rich food condoned by the keto diet such as avocados and leafy green vegetables is a a good way to replace electrolytes!
Rest more – Since you may be experiencing symptoms like fatigue, muscle cramps, soreness and decreased energy, it only makes sense to give your a body a rest while these symptoms pass.
Incredible benefits of the keto diet
The main reason people adopt the keto diet is for its proven ability to BURN FAT FAST!
If you are looking to lose weight, safely and quicker than many other diets the keto diet could be a perfect option for you.
What some people don’t realise is the many other benefits the keto diet can have on your body and health. Some of these include:
Suppressed appetite– Low carb diets like the keto diet are known to suppress appetite. Hunger is. one of the main reasons people fail with diets.
Studies consistently show that when people lower their carbohydrate intake and increase fats and protein they tend to feel full faster and for longer.
This could help with those cravings for late night carby snacks that would take your body out of ketosis! Something we don’t want.
Increased loss of stubborn belly fat– Not all fat in your body is the same. Visceral fat is the fat that lies just under your skin.
Low-carb diets like the keto diet are very effective at reducing this harmful abdominal fat.
A larger portion of fat that people lose on a low carb diet comes from the abdominal area.
Better moods – It is known that carbs can cause energy spikes followed by crashes. Energy crashes effect your mood and can make you feel anxious and depressed.
Since ketones are metabolised faster than glucose (from cabrs) they provide an immediate energy source for your brain and offer a longer lasting source of energy.
Reduced inflammation– Since the keto diet eliminates high processed carb rich food that causes inflammation and damage to your gut, you are helping to heal the gut and lower inflammation by eating cleaner sources of protein and fat.
Better hearth health – When the keto diet is followed by eating healthy fats from foods like avocados and other whole foods this can help promote better heart heath by reducing cholesterol.
Reduced acne – Eating high processed foods and refined carbs mess with gut bacteria and cause blood sugar fluctuations which have a big influence on the skin.
Since the keto diet is low carb the fluctuations in blood sugar is dramatically reduced and can result in better skin and reduced acne.
Improved brain function – Studies suggest that the keto diet has neuroprotective benefits. This could help treat or prevent conditions like sleep disorders, Parkinson’s disease and alzheimers
Will the keto diet work for me?
There is no doubt that the keto diet works extremely well and has proven results for decades.
The only issue you may come across with achieving results on the keto diet is KEEPING YOUR BODY IN KETOSIS.
It takes a few weeks for your body to transition into a ketosis state and this is achieved by decreasing your carb intake to 5% of your daily calories. The rest is 70% fats and 25% protein. This means no more snacking on pizza, bread, cakes, cookies and anything high carb.
For some people this diet change can be very challenging and is the reason many people give up. But if you can push through the initial stage which generally is the hardest part you will no doubt see some amazing results!
If you’re interested in starting the Keto Diet, I do highly recommend giving a go.
My partner has been on the keto diet as it suits her dietary requirements better than any other diet and she has lost 27lb in 7 weeks.
Here are a few products we recommend to help boost weight loss on the keto diet –
Nikola has used all of these and still does. I do believe this has helped her not only lose weight on the keto diet, but also make it so easy and so fun.
Apparently it doesn’t feel like shes dieting!
Here is a picture of Nikola’s progress so far!
Keto diet approved food
The keto diet foods include but not limited to the following:
- Leafy green vegetables
- Red meat
- White meat
- Coconut and coconut oil
- Plain greek yogurt
- Cottage cheese
- Olive oil
- Nuts and seeds
- Shirataki noodles
- Unsweetened tea and coffee
- Pure cocoa
It is evidential that the keto diet has some incredible health benefits that would make many people want to give it a go! It could be the key to losing weight quickly, safely and enable you to maintain this long term.
A healthy diet is key to overall long term success for achieving and maintaining weight loss. If you’re truly ready to lose some weight, change your lifestyle and learn how to manage your weight long term, but the keto diet just isn’t for you, might like to check out the 21-Day Weight Loss Plan & Wellness Guide .
This diet focuses on a healthy balance of carbs, fats and proteins and will will teach exactly how you can lose weight, maintain it long term and loads more! You can check it out below.