Keto is everywhere; it's the new buzzword, the new favorite among those looking to shed pounds, and the new hate victim of the food-pyramid-spouting-eat-your-whole grains mainstream medical industry. The keto diet, while it is not the magic cure-all for every single disease on the planet, does a pretty dang good job at being the potential causer of healing many horrible conditions. So let's cut through the science, separate fact from fiction, and look at the benefits of the keto diet.
They say that you can lose weight by having control over the different kinds of food you eat. A few foods accumulate fat as they pause the fat-burning process in our body. As a result, our hormones act accordingly to gain weight. In addition, other foods balance our system stimulating our body to lose weight. This study is partially true although we do not have the entire picture. This is because you need to enter a caloric deficit plan to reduce your body weight.
How does that work? Very simple. Scientific facts state that if you consume more calories than you do burn, you gain weight. If you consume lesser calories than you do burn, you end up with a distinct weight loss. Studies have been carried out on how balance on calorie balance gives effective results to weight loss.
Benefit #1: Weight Loss
Okay, so this one isn't so astounding, but it is one of the most common reasons people embark on the keto diet. So why is weight loss usually so easy on the ketogenic diet instead of other regular diets? For all of the following reasons:
The keto diet is composed of approximately 75% fat, 20 % protein, and 5% or less carbohydrates. The high fat content and lack of sugar means diminished cravings, lack of blood sugar swings and binges, and increased satiation. Increased satiation=eating less. Many people also have food sensitivities to grains, even gluten-free ones, so eliminating them may lead to an increased ability to absorb minerals like magnesium and potassium, which in turn means your body is more nourished and you have fewer cravings
Ketones. When your blood sugar is running low, your body turns to its glycogen stores for energy. Typically glycogen stores house about 2000 calories of "backup" energy for when you run out of glucose. Like the intelligent machine it is, your body depletes the glycogen stores and then turns to your own body fat for fuel.
IMPORTANT: The ketogenic diet is not a free-for-all eat however much cheese or super low-carb fat bomb treats you want diet. If you are eating way more calories than you need, you will not lose weight. So focus on keeping your diet around fatty cuts of grass-fed meat, butter, eggs, avocados, lots of green veggies and cruciferous, and be modest with the keto desserts, dairy, and sweets.
Mistake #2: Extreme restrictions on your calorie
There are people who prescribe themselves a severe restriction on your calorie intake. For example, you think you lose weight when you have a deficit of 250 calories a day and you assume that you get four times the energy when you consume 1000 calories a day. This is an assumption.
Actually, reducing the calorie intake that you require in a day affects your physiology. That is why once the dieters who take up the low-calorie program stop their program, they end up gaining more weight. The body does not understand that you are on a weight loss program when you starve yourselves. It assumes that you have no food and begin to accumulate as much food as fat to be ready for the next starvation period. Your body will fight to prevent weight reduction. These kinds of physiological changes will sometimes get you more tired.
It is very important that you eat a personalized calorie target that is custom designed for your body, pertaining to your situation and goals.
Benefit #2: Brain Function
A poorly functioning brain, as you may have already experienced, leads to lessened work productivity, which in turn means an unhappy boss, lack of job satisfaction, sugar cravings for energy, and depression. It's a horrible domino effect. The original ketogenic diet was formulated by Dr. Russell Wilder in the early 20th century to treat epilepsy. The success rate was phenomenal and it is still used today to treat epilepsy and other brain disorders. Research also indicates that ketones are more efficient brain fuel than glucose. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5102124/)
Mistake #3: All calories are equal – A myth or a fact
So far, we focused on the calorie intake but it is just a small part of the weight loss puzzle. It is not the only factor to be considered. People who are on a weight loss program strive hard to keep fit, healthy and look better.
In order to achieve this, you should strive for the loss of fats and not weight loss. Losing weight does not help you improve health and affects your appearance on the negative scale. While losing fat helps you vice-versa.
Calories are the main element under consideration for fat loss. In addition to these, you must keep careful observation on your macro intake, which is equally important. Macro intake is nothing but the amount of protein, carbs, and fat that you consume. Macros make a distinct effect on your body’s response to the meals you intake.
Consider this illustration: If you consume more carbs, fat loss will be almost impossible even if you maintain a calorie deficit. This is because carbs excite insulin. This hormone blunts the loss of fat in two main ways: Firstly, higher insulin levels block the release of fat and when the fat cells restrict release fat, the body cannot burn off the extra fat. Secondly, the elevated levels of insulin stores the energy in your bloodstream as fat cells. This prevents the burning of fat cells unlike the tissues like muscles. These fat cells accumulate in your hips and abs. This is why insulin is known as the ‘fat storage hormone’. That is why even carb-rich diets make it difficult to reduce weight.
Your macros level is vital to triple up your fat loss.
Therefore, no calories are equal when you go on a fat-loss program. This is a common assumption made by most people.
The diet plan presented to you from us will be effortless and you will never grow hungry. This diet plan is so easy to follow that you would not even think that you are on a fat- loss program.
Mistake #4: Following a superficial and extreme restrictive diet
Most people take up a fat-loss program based on their will power. Some have very strong will power and some are frail.
In a weight loss program, will power works like a battery. When you restrict yourselves beyond a limit, your will-power co-operates for a few days and then later it makes you crave more and you end up doing exactly opposite of what you really want to achieve. Your will power is depleted as your physiology gets affected due to extreme restriction.
A few people kick-start diet plans by following what fitness magazines recommend. They carry their diet everywhere they go. As time goes by, their will power goes low and sticking to their diet plans becomes a huge challenge.
Dieting becomes too difficult when you enforce too many restrictions on yourself. It adds more stress and you tend to go back to your mundane routine.
If you're reading this article now, chances are you are in some sort of pain, whether physical and/or mental (being overweight, struggling with autoimmune disorders, thyroid disease, fatigue, brain fog) and want to change. Use this information, don't just skim through it and store it in the back of your brain and say "that's nice for some people", motivate yourself to change.