Metabolic diseases and obesity have increasingly become one of the biggest health issues all over the world. According to WHO, the worldwide obesity has approximately tripled since 1975 and nearly 2.9 million people die of obesity-related illness each year.
To prevent this, many losing weight exercises and healthy diets have emerged. And the keto diet is one of them which are well-proved by scientific research and studies. In this article, we will explain to you how to lose weight with keto diets and the mechanism behind this method.
What is a keto diet?
A ketogenic or keto diet is basically a diet that is very low in carbohydrates, limited in protein, and high in fat. By following this schedule, your body will burn fat cells into smaller molecules called “ketones”. This is basically an alternative energy source for the whole body when the level of blood sugar is low.
Also, a keto diet might help reduce the level of insulin. This, along with the increase of ketones number, are 2 of the major reasons why this special diet brings so many health benefits such as keeping you focused and alert, stable energy supply, less hunger, and increased fat burning.
Recommended foods and drinks on a keto diet
So if you decide to lose weight with keto diet but not sure what to eat or drink, here is a quick guide for you.
The most important factor for reaching the ketosis is to limit the intake of carbs in your daily meal. Probably you just need no more than 50g per day, ideally below 20g. The fewer, the more effective.
What to avoid
In a keto diet, you should avoid all foods that contain a lot of starch and sugar, including potatoes, rice, pasta, bread, grains, beans, sweets, fruits, cereals, and milk. Those foods have a very high level of carbs. Additionally, the foods should be high in fat and moderate in protein. A rough guideline for your reference is approximately 75% energy from fat, 15-20% from protein, and 5% from carbs.
What to drink In a keto diet, water, both sparkling or flavored, is certainly the perfect choice, along with tea or coffee. Ideally, you should avoid sweeteners simply because they contain a lot of sugar.
Suggested food list for a keto diet
- Meat Unprocessed, grass-fed, and organic meats are often low in carbs and ideal for a keto diet. But keep in mind that you also need high-fat foods, not high-protein, so it is unnecessary to take too many meats.
- Seafood and fish Most seafood and fishes are good for the keto diet, especially fatty one like salmon. Nevertheless, avoid breading since it has a lot of carbs.
- Eggs It is recommended to eat no more than 10 eggs per day. Any cooking methods are good such as omelets, scrambled, butter fried and boiled. Try to choose organic eggs to achieve the best results.
- Vegetables It is advisable to eat vegetables (frozen or fresh) that grow above ground, especially green and leafy items such as zucchini, broccoli, avocado, cabbage, and cauliflower. In fact, vegetables are a tasty and great way to consume healthy fat on a keto diet.
Possible side effects of keto diet weight loss
When you stop eating starch and sugar, you might experience a couple side effects while your body is adjusting. The most common issue in many people is called the induction flu or keto flu. It often happens after starting a keto diet about 2 or 3 days. The most significant symptoms include irritability, light nausea, dizziness, fatigue, and headache.
In most cases, these issues tend to be mild and only last for a short time. A good way to avoid them is to decrease the consumption of carbs slowly over a few days or weeks, which can minimize those side effects. In addition, you should try drinking more water and increasing the intake of salt. This will help keep the induction flu minor or non-existent.
To sum up, to make use of a keto diet weight loss, it is important to limit the intake of carbs and choose high-fat foods in your daily meal. By following a strict schedule and implementing some of our suggestions, you will achieve amazing results, especially for your overall fitness and health.