There are several methods that you can put to use to lose weight. The fundamental principle of weight loss is to burn more calories than you intake thus creating a calories deficit. You can create a calories deficit by doing workouts and ensuring you consume fewer calories than your body needs so that it resorts to breaking down the reserves thus losing fat and weight. Using ketogenic diet and supplements is one way of working on weight loss.
So what is ketogenic diet? Below is a Beginner’s Guide to Ketogenic Diet and Supplements that will help you understand it and possibly employ it in weight management.
What is the Definition of the Ketogenic Diet?
A ketogenic diet or keto is a diet that has high-fat content and low carbohydrates content ( 30g or less) that people use for the associated health advantages and weight loss. The macronutrients for an ideal ketogenic diet can be in a composition of 70% fats, 25% protein, and 5% carbohydrate.
The typical servings are usually of high carbohydrates content that the body breaks down into glucose to fuel the body. When the carbs are in limited supply the body resorts to breaking down fats into ketones, a process called ketosis, to generate energy to power the body.
Why ketogenic diet and supplements and not other diets? The significant advantage of ketogenic diet and supplements over others emanate from its ability to control hunger more effectively than any other diet. This minimizes the food or calories intake causing the much-needed calories deficit for weight loss.
What are the Benefits of the Ketogenic Diet?
- Weight loss – the use of fats as the primary source of fuel for the body instead of carbs result in weight loss. Also, when you are on keto, insulin that is responsible for fat storage in the body decreases drastically turning the body into a fat-torching machine.
- Keto is good for pre-diabetic or people with diabetic type 2 as it helps to control blood sugar better than low-calorie diets.
- Help in the management of epilepsy
- Ketogenic diet and supplements have been observed to cure acne
- Those with insulin resistance can gain much from ketogenic diet and supplement by reducing insulin levels
What Foods Can Constitute a Proper Ketogenic Diet?
The food type that you will eat when on keto will be determined by how quickly you intend your body to get into ketosis-the higher the fat content, and the lower the carbs content, the faster you will get into ketosis. You should consume meats, high-fat dairies such as butter, healthy fats like coconut oil, leafy vegetables like spinach, nuts and seeds, berries like raspberries, avocado and above the ground vegetables like cauliflower. Avoid any refined carbohydrates like pasta, starch such as yams, cereals, and legumes. Also, do not eat sugars such as honey.
What are Possible Side Effects of the Ketogenic Diet?
Instant witching to ketogenic diet may make you experience some side effects such as-as muscle fatigue, heart palpitations, cramping and headache. However, these are short-lived and should disappear shortly. To avoid the adverse impact, you can reduce the carbs gradually over a period of several weeks.