Losing Weight Fast with the Ketogenic Diet
A ketogenic diet is one that includes 75% fat, 20% protein and 5% carbohydrates. These numbers don’t need to be exact, but the idea is to consume a minimal amount of carbohydrates to allow your body to burn stored fats instead for energy.
The ketogenic diet is actually discouraged for long-term use since too much ketones (byproducts of burning fat for energy) in the blood is also unhealthy. However, if your objective is to lose weight within a very short period, then this diet couldn’t be more perfect.
How a Ketogenic Diet Works
So how indeed does a ketogenic diet work for fast weight loss? Remember that when you consume carbohydrates, your blood glucose elevates and your body reacts by releasing insulin, a hormone that makes your cells store as much energy as possible, in the beginning as glycogen and eventually 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. Lower insulin levels mean your body will begin to burn its own fat to sustain its energy needs, and that’s what makes you lose weight fast.
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. This practically puts your body on fat-burning 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 instant visible results, go on a ketogenic diet.
Modified Ketogenic Diet
Although the standard ketogenic diet is composed of 5% carbohydrates, 20% protein and 75 percent fats, you don’t have to be very strict with the numbers if you’re an adult. You can reap success with this diet by taking it with a moderate approach, that is by simply consuming less carbs and more healthy fats and proteins. This is known as the modified ketogenic diet.
To lose significant weight through a ketogenic diet, note that fats are not all created equal. 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 in dairy products are also good, along with fats from organic meats, nuts and seeds. Avocados, chia seeds and non-starchy vegetables are other examples of good fat sources. Simply decreasing your carb consumption to 30% and your fat and protein intake to 40% and 30% respectively usually works for adults.
Other Benefits of the Ketogenic Diet
Aside from helping in weight loss, a ketogenic diet can also be useful to people with type 2 diabetes, or diabetics who do not need 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.