What foods should be avoided on the Keto Diet to maximize weight loss results?
Are you looking to reach your weight loss goals in a more rapid and effective way? If so, look no further than the ketogenic diet, otherwise known as the keto diet. This diet has become increasingly popular for its potential to help with weight loss and reduce the risk of chronic illnesses. Here is a comprehensive step-by-step guide on how to get started and the benefits of the keto diet.
The Basics of the Keto Diet
Essentially, the keto diet is a low-carb/high-fat diet. The goal is to replace most of the carbohydrates you usually eat with healthy fats. You would still consume some carbohydrates, but enough so that your body would enter a metabolic state called “ketosis”. In a state of ketosis, your body shifts from burning mostly carbohydrates to burning mostly fat for energy.
Where the Keto Diet Can Take You
By following a keto diet, you will see weight loss quite quickly. When calories are restricted, the body has to break down stored fat to create energy and that’s when weight loss starts to happen. Because of that, you’ll see improved health markers like improved insulin sensitivity and triglycerides.
Additionally, a keto diet has been linked to a reduction in the risk for chronic diseases, such as type 2 diabetes and heart disease. A keto diet is also thought to help with brain functioning, specifically improving conditions like Alzheimer’s and Parkinson’s.
Getting Started on the Keto Diet
If you’re interested in beginning the keto diet, the first step is to talk to a healthcare provider. This is especially important for individuals who could potentially experience negative side effects from the diet.
Once you have spoken to a healthcare provider, you can start the diet by focusing on the foods that are essential to the diet:
- High-fat foods such as nuts, avocados, and olive oil
- Low-carb foods such as leafy greens, cucumbers, and bell peppers
- Protein sources such as poultry, eggs, and seafood
- Healthy fats such as grass-fed butter, coconut oil, and ghee
Be sure to Exercise Too!
While the keto diet offers you a faster way to lose weight, it’s also important to mix in regular exercise. Exercise combined with the ketogenic diet has been linked to improved metabolism and increased fat oxidation, or the breaking down of fat for energy.
Exercising regularly builds muscle and strength. Even if you’re not interested in muscle gain, developing muscle helps improve your strength and flexibility while maintaining your weight. The more muscle you have, the higher your resting metabolic rate is, meaning you burn more calories even when not exercising.
Conclusion
By following a ketogenic diet and including a regular exercise routine, you can drastically improve your weight loss goals. The keto diet allows your body to burn more fat for energy and can be beneficial for reducing the risk of various diseases. With this step-by-step guide, you can easily get started on the path to reaching your weight loss goals, and be sure to discuss these changes with your healthcare provider before starting.