A Guide to Ketosis, the Low Carb-High Fat Way to Reduce Weight

Lately, there have been a lot of buzz about ketogenic diet among fitness enthusiasts and patients. Many questions are revolving around this diet like if it is safe to use or have any potential side effects or not. However, keto diet has an exciting history. It used to be a popular therapy for epilepsy in children way back in 1920 and 30s.

If you are looking for ways to curb the excess heft in your body, you need to go through this article once. Let’s take an insight on what this diet is all about.

What is Keto diet?

A ketogenic diet refers to the selection of food that consists of low carbohydrate, ample protein and high fat. The primary purpose of this particular diet is to consume more calories from protein and fat without being dependent on carbohydrate.

Now, before delving into all the essentials and how this diet works, let’s check what ketone is. Our body is the repository of a more efficient fuel than sugar – ketones. It is produced during the normal process of metabolism of fat which is then utilized by cells for normal body functions.

This entire method of burning fat instead of glucose to build up energy is termed as ketosis.

Benefits of ketosis diet

There are plenty of benefits of availing a ketosis diet if you are planning to shed off a few pounds from your body. It takes much lesser time to turn carbs into energy than converting fats and thus reduces heft. Other than aiding in weight loss you will experience significant other positive changes. Read on to know the benefits.

  • Solves your problem of acne

A carb-rich diet can trigger the growth of gut bacteria which in turn causes blood sugar fluctuations. These changes can leave a negative impact on your skin thus causing acne. However, a diet which has a shallow level of carbohydrate can reduce this problem.

  • A good heart health

Ketogenic diet has been found to be beneficial for improving the functioning of heart provided you use avocados instead of pork rinds. This helps in reducing the LDL cholesterol and generates the good cholesterol HDL.

  • Reduce the risk of cancer

Studies have revealed that ketogenic diet can act as an alternative of chemotherapy as it causes more oxidative stress to the cancer cells than the normal ones. There are other theories where this particular diet reduces high blood sugar level. This can lower down the insulin complications which mostly are associated with some types of cancer cells.

  • Helps in the treatment of several brain disorders

Lower carb consumption is the reason why liver produces glucose out of protein. Now, some part of the brain depends on burning glucose for the normal functioning of brain. So, this is the reason many doctors recommend ketogenic diet to the patients who have Alzheimer’s or Parkinson’s diseases.

  • A treatment for curing the epileptic condition

The combination of fat, protein and carbs changes the way a body produces glucose from energy. The formation of ketones reduce the epileptic seizure in people and thus aid in curing this deadly disease. Something else which can help almost instantly for epilepsy is CBD oil. Click here to read about the benefits and once done, we recommend checking out HerbMighty.com’s top rated, best CBD oils for 2019.

  • Helps in curing Polycystic Ovarian Syndrome in women

One study has revealed that ketosis improves the health of women having the polycystic ovarian syndrome. It is an endocrine disorder where women suffer from enlarged ovaries with cysts around them. Well, after a survey researchers have found specific changes in the patient’s body after providing them with ketogenic diet.

  1. Loss in weight
  2. A balance in the hormone production
  3. Increase in fasting insulin
  4. An increase in the luteinizing hormone follicle

Lip smacking ketogenic recipes

The keto diet is one of the effective diets that you can try. Here is a list of ingredients perfect for making ketosis recipes which can make your journey of weight reduction an exciting one.

Keto bread

It is hard to imagine bread without carbohydrate, right? But there’s an alternative for the regular kind of bread you get in the market that is enriched with starch – the keto bread.

This particular kind is made with almond flour, butter, eggs, cream, baking soda, and apple cider vinegar giving it the necessary dose of fats and protein for a ketogenic diet weight loss.

Eggs

Another essential food that is packed with cholesterol and is considered to be one of the crucial ingredients of a ketogenic dietis egg. This is probably one of the most versatile foods using which you can use to make plenty of sumptuous recipes.

One of them is avocado filled eggs. This recipe gives you the necessary boost of proteins and fat and can be an excellent substitute for dairy products in those days when you want to give your taste buds a particular treatment.

Vegetables

Vegetables are essential for any diet and ketosis is not an exception. Green veggies are always the most vital source of nutrients. Though some vegetables are high in sugar which you can cut off from your diet, there are still some which you can eat.

For instance, you can take cauliflower and make tasty recipes by baking it. To make this dish, you need other ingredients like butter, cream and bacon that are stuffed with fat and protein. This is a healthy as well as a delicious recipe that you can try during your ketosis weight loss. You can also make creamy cauliflower mash with cream, parmesan, butter, rosemary, etc. that makes it ultra-tasty.

Meat

Meats are packed with fats and vitamin B. You can try various recipes on meat like chicken that has lots of nutritional value essential for your particular diet. One recipe that you can try is Chicken Pad Thai. This specific dish is made with crushed peanut and tamari that has a shallow level of carbohydrate content.

Ketosis diet is an extremely beneficial way of cutting off the extra weight from your body. Even now, scientists are continually trying to find out the other positive sides of a ketogenic diet. Other than its therapeutic value, people are increasingly shifting to this form of diet for enhancing body performance, uplifting mood, prevention of diseases, etc.

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Why Jillian Michaels Doesn’t Like the Keto Diet

Why Jillian Michaels Doesn't Like the Keto Diet

The keto diet might have many fans in Hollywood, but celebrity personal trainer Jillian Michaels isn’t one of them.

“Don’t do keto,” she told People Magazine. “How much time do I have? And I’m not allowed to swear? Yes, keto is a diet fad. The reason that keto has been getting so much attention is because it helps significantly to manage your insulin levels. Very high insulin, very bad thing.”

While the keto diet might be effective for those with high insulin issues, including diabetics, Michaels says eating keto doesn’t make sense for anyone else.

“If you’re not eating a bunch of processed carbs and processed sugar and you’re not eating too much food in general, you won’t have insulin levels that are going through the roof,” she says.”

While famous keto dieters, like Halle Berry (who’s also diabetic), might inspire you to try the high-fat, low-carb diet, here’s why you might want to give it a second thought.

What is Keto?

The low-carb, no-sugar, high-fat eating plan has been around for decades, originally being used to treat patients with epilepsy and diabetes. While it’s definitely restrictive (no sugar allowed), you can tons of protein, including red meat, sausages, bacon, and good fats, like avocado, coconut, and, yes, even butter.

The diet does help with weight loss because it prompts the body to go into ketosis, a metabolic process in which the body burns stored fat instead of glucose for its daily energy. Normally, the body breaks down carbohydrates into glucose for energy. But while in ketosis, the body derives ketone bodies from fat.

It’s Too Restrictive

Not only are you not eating sugar on the diet (sorry, dessert lovers), but you’re also eating very little carbohydrates (five percent of daily intake) and a lot of “healthy” fats (about 75 percent of your daily intake). Not surprisingly one of the main arguments against the diet is that it’s not manageable over the long run, and also that many people are overcompensating by eating too much protein and reaching for unhealthy fats or consuming too much of the good fats.

Your body can’t store extra protein for later use, so when you consume more protein than your body needs, the excess protein is used to provide energy or is turned into fat. In most severe cases following a long-term high-protein diet can increase your risk of kidney damage. Factor in the fact that you might be reaching for processed fats that will increase your caloric intake and you might actually end up gaining weight — not losing it — while on keto.

As Michaels told People Magazine, the diet leads people to believe they “can eat whatever” in terms of quantity of food, when in fact not all proteins and fats are made equally or should be consumed in high volume.

“Calorie management and calorie restriction is less oxidative stress, so it’s far better for aging and being healthier,” she told the magazine.

It Relies on Red Meat and Other Salty Processed Foods

A diet that promotes red meat and other salty processed foods is questionable. Red meat has been linked to an increased risk of developing cancer, heart disease, respiratory disease, stroke, diabetes, infections, kidney disease, and liver disease.

Consuming processed food is also notoriously unhealthy, and while calorie-dense foods, like nuts and olive oil, may have ample health benefits, they shouldn’t be eaten in excess.

The bottom line? Make your diet clean and simple.

“Do not go keto. Just work out, eat clean and don’t overeat. I promise you, balanced diet,” Michaels says. “It’s that simple.”

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