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It’s pretty well-known information that the common ‘’eat less, move more’’ tip to lose weight isn’t working for most people. In fact, more than 75% of people who lose weight do not only gain it back, they will often add a few more pounds. So, can there be a real solution to this problem that doesn’t involve expensive shakes and pills?
There might be. More and more people are hearing a word that is very closely linked to weight loss: Ketosis, Ketogenic, or Keto. Ketogenic is a low-carb diet that works because it helps suppress your appetite and cravings.
There are many ways to lose weight, and following the ketogenic diet is one of them. In fact, keto is one of the most effective ways to lose weight rapidly and keep the fat off for good. This doesn’t mean that a high-fat, low-carb diet is ideal for everyone that is aiming for weight loss. Some people may fare better with other dietary choices that fit more snuggly into their current lifestyles. Either way, you can lose weight and keep it off. In this article, we will look at the research to find the most effective weight loss methods so that you can finally find something that works for you. But first, let’s get a better grasp on the issue of obesity and its potential causes.
Because of the Obesity Epidemic. Unfortunately, carrying more than a few extra pounds is an epidemic throughout the world as well. Since 1975, the prevalence of obesity in the global population has tripled. Now, more than 1.9 billion adults aged 18 years and older are overweight. Of these adults, over 650 million are obese.
Each one of these people carries an increased risk of cardiovascular disease, musculoskeletal disorders, cancer, type 2 diabetes, and depression. What is even more frightening is that, as the weight continues to increase, so does the risk for these non-communicable diseases. And yet, despite how obvious it is that being obese is unhealthy, obesity rates are still climbing. Simply telling people to eat less and move more isn’t enough — one of the primary causes of this issue runs much deeper than self-control.
Ketosis is a process that the body does on an everyday basis, regardless of the number of carbs you eat. When you eat foods high in carbs or excess amounts of protein, your body will break this down into sugar, known as glucose. Glucose is needed for the creation of ATP (an energy molecule) that fuels our bodies. This is a normal and healthy chemical reaction of the body.
Our bodies use up much of the nutrients we intake just to maintain themselves daily. If you eat enough food, there will likely be an excess of glucose that your body doesn’t need. What happens with this glucose? There are two things:
Glycogenesis: Excess glucose will be converted into a different chemical, glycogen, and stored in your liver and muscles. Estimates show that only about half of your daily energy can be stored as glycogen, so what happens with the glycogen that can’t be stored in your liver and muscles?
Lipogenesis: If there’s already enough glycogen in your muscles and liver, any extra glucose will be converted into fats and stored.
So what happens when you stop eating foods high in carbs and excess protein and your body doesn’t get that glucose? Ketosis.
When your body has no access to food, like when you are sleeping or when you are on a ketogenic diet, the body will burn fat and create molecules called ketones. That’s because our bodies can switch metabolic pathways. And this is known as Ketosis Weight loss Rate or Success.
Ketogenic low-carb diets are incredibly helpful with suppressing appetite. The keto diet helps to alter the concentrations of hormones and nutrients that affect hunger. This means you can learn to listen to your body’s true hunger signals instead of cravings for sugar.
Ketosis can help to maximize weight loss by regulating hormones that affect weight gain. After you eat, the hormone cholecystokinin (CCK for short) is released by your body. CCK is responsible for stimulating fat and protein digestion, so staying true to a keto diet will help you to release that hormone sooner.
And last but not least, a keto diet can help you increase the amount of fat burned by your body. When you eat low-carb and your body starts burning fat as its primary source of fuel (instead of glucose), you’re essentially in a fasting state where your body is using your fat stores directly for energy. This can help you with maximum weight loss stalls or get rid of unwanted fat. Here’s the list of food that can help you stick to the Ketogenic Diet and lose weight fast: –
2. Macadamia Nuts
4. Coconut Oil
5. Green Tea
7. Aged Cheese
Planning to practice the Ketogenic Diet? Don’t forget to check out these tips/precautions before you actually engage yourself in the Keto Diet:-
1. Add more fiber to your diet
2. Consume a variety of animal fats (olive oil, fatty fish, nuts, seeds) as well as plant-based sources.
3. The keto diet is associated with low-to-moderate amounts of protein, so eating too much protein could disrupt your diet
4. Ketosis's way of eating demands long-term commitment, so make sure that you’re ready to stick with it.
5. Stick to the ratios – 70% fats, 20-25% protein, and 5-10% carbohydrates.
When carbohydrates are restricted for a couple of days, the body will start to produce ketones. This alternative fuel source comes with many benefits for the brain and nervous system, while it simultaneously promotes weight loss.
Once the body enters ketosis and starts to burn ketones for fuel, most ketogenic dieters will experience increased energy levels and decreased appetite. This leads to the consumption of fewer calories, resulting in more weight loss.
Another reason why ketosis and weight loss are linked is that ketones have a mild diuretic effect. This is important to know because many people will mistake their rapid weight loss on keto as if it is all coming from fat. In reality, the rapid weight loss that occurs in the first week of the ketogenic diet is mostly due to water loss. With all these ketogenic diet details, tips, and food ideas, you can surely have a well-directed plan to lose weight fast in 1 month.
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