Ketogenic Diets and Speedy Weight Loss
A ketogenic diet’s macronutrient distribution is 5% carbohydrates, 20% protein and 75% fat. 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 goal is to lose weight really fast, this diet can be the perfect way to do it.
How a Ketogenic Diet Works
So how indeed do you lose weight fast while on a ketogenic diet? 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 removing carbohydrates from your diet and depleting your body’s carbohydrates stores, which also prevents the release of excessive insulin after you eat. With decreased insulin, your body begins using its own fat for energy, and the effect is rapid weight loss.
Here’s what: because your body has energy needs even during the night as you sleep, you’ll still continue to burn fat. You’re actually burning fat 24/7! And you won’t even just burn the fat you consume, but also those fats you’ve managed to store away in your body. That’s why if you’re looking for a way to lose weight where results show up fast, a ketogenic diet is the way to go.
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 succeed with this diet even while following a moderate approach -decreasing your carb intake and increasing your healthy fat and protein consumption. This is what we call a modified ketogenic diet.
To lose significant weight through a ketogenic diet, note that fats are not all created equal. The easiest type of fat for your body to burn as energy are the medium-chain fatty acids or MCFAs, such as those found in coconut oil. Short-chain fatty acids or SCFAs found in dairy products are great too, and so are fats you get from nuts and seeds and even meats, as long as they’re organic. Examples of other good fat sources are avocados, non-starchy veggies, sprouted nuts, and chia seeds. Just by lowering your carb intake to 30% and raising your fat and protein consumption to 40% and 30% is effective enough for adults.
Other Benefits Offered by 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.