Previously, we focused on how to lose weight using intermittent fasting. So this is going to be a series like how to lose weight using types of fast/diet. Today we shall be focussing on Keto.
You probably have heard the word Keto by now. I mean a lot of people are talking about it and there are also challenges ongoing to go on a ketogenic diet for 28 days or 3 months and so on, but what is Keto really?
What is Keto diet/fast?
I would say keto is a type of fast. Fasting from high carbs and at least restricting yourself to low carb foods that will amount to less than 10 grams.
Others will disagree to the definition that keto is a fast and would rather say it is a type of diet.
Looking at Intermittent fasting, it is referred to a type of fast and not a diet, because it’s restricting the times you are supposed to eat and therefore coming to a conclusion that Keto is a type of fast restricting carbs into our diet while eating everything else.
What is Ketosis?
You might be asking how going on Keto, helps the body to lose that fat. Well…..
Your body in a normal state breaks down carbs as its main source of energy but when we no longer consume carbs say more than 10 to 20grams, the body is forced to use fats as its source of energy and that is when it is said that the body has entered ketosis.
Benefits of Keto
Just as Intermittent fasting, keto is known for supporting weight loss. By limiting the intake of carbohydrates and increasing healthy fatty foods the body tends to use stored fats other than carbs and sugar to burning off the excess fat in your body.
During keto, reduction of appetite and hunger will be experienced after some time when your body is in ketosis, and also results in weight loss.
Reduced blood sugar and levels of insulin. Being in a ketogenic diet helps lower the level of blood sugar and levels of insulin. This is achieved when the body has little no amount of carbs and sugar to depend on.
The ketogenic diet is also known for lowering blood pressure. When the levels of insulin go down, they’re a lot of advantages that it brings to the body.
Some of the health benefits on going Keto are:
- Heart disease: The diet helps in lowering cholesterol reducing the risk of heart diseases.
- Cancer: reduces the risk of cancer
- Parkinson’s disease: reduces the risk of it
- Polycystic Ovary Syndrome(PCOS): keto helps in reducing levels of insulin and reverses insulin resistance in PCOS
Keto’s side effects
While doing this diet, after a few days you will start to notice some withdrawal symptoms. Do not be alarmed. This is what is referred to as keto flu.
Keto flu symptoms may include:
- Low energy
- Feeling of weakness
Who should do this fast?
Anyone can do this fast, except for the pregnant.
But always consult a doctor before doing such type of a fast/diet.
Try to monitor yourself for a few days and see if your body can sustain and respond effectively to the ketogenic diet.
Can I do Intermittent Fasting, Workouts Alongside Keto?
This can be done and it actually burns more fat at a higher rate. You won’t lose muscle while on this but be sure to test drive this fast/diet before fully deciding if you want to do it or not.
It can get really ugly, really fast especially if you are a beginner and decide to jump into this method.
Body response in correspondence to Ketosis
Bodies are different. We hear that almost all the time. And in this case, how our bodies adapt to a certain change varies from one person to another. Keto might or might not work for you. For me, the diet does not work as effectively as intermittent fasting does. Sometimes keto can cause acne due to excessive oils that are taken into the body. Also, keto is very tricky, in terms of messing up. You can not mess up with this diet by indulging carbs here and there, over the weekend and having 3 cheat days per week. It will definitely backfire and instead increase your weight. Before starting out be 100% sure you can sustain growing out of high carb foods.
The Ketogenic diet/fast
You are wondering, what can I eat to get here. To get my body in a Ketogenic state.
You want to avoid foods that grow from the root and they include:
- White potatoes
Other foods to avoid would be fruits such as:
And basically, all fruits that have a lot of sugar in them you should highly avoid.
What you can eat:
- High-fat dairy
- Nuts and seeds
Get control over your environment. Clean your fridge.. Get hold of all the junk and high carb foods and give it out or throw. But I prefer giving it out. Do this so as to eliminate any kind of temptations you might have of consuming high carb foods.
Getting out of Keto
Starting Keto is one thing and getting off it is another. If you have done this diet for a long time and you need a break, stop slow. Start by eating greens such as broccoli, cauliflower, cabbage and then transition to potatoes, carrots and then finally the foods you would like to incorporate here and there as cheat meals.
Happy Keto life!
If Keto is not comfortable, be sure for another series of the ultimate weight loss hack through fasting.
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