Does Keto Really Work for Weight Loss?
Most people nowadays have heard about Keto, but there’s often still a lack of proper understanding about the diet itself and what it entails.
As producers of healthy, delicious keto snacks we are always happy to share our years of experience to answer the questions that everybody wants to know about the ketogenic diet.
What is Keto?
A lot of people think they know what Keto is but due to a lot of assumptions and misinformation, the true details of what it involves get lost along the way. So what is Keto? In basic terms, a ketogenic diet is high in fat, moderate in protein, and very low in carbohydrates.
The body’s main and preferred source of energy is glucose from dietary carbs. With the Keto diet, when these carbohydrates are restricted the body has to use an alternative type of fuel and so it relies on the liver to break down stored fat into ketones that are then used for energy instead. This process is known as ketosis which usually takes around two to four days for the body to reach and start using fat as its main source of energy.
The amount that a person would need to limit their daily carb intake to in order to achieve ketosis is fewer than 20 to 50 grams which will vary depending on the weight and body size on the individual. Just to put this into perspective, a medium banana will typically have around 27 grams of carbs. This isn’t a one number fits all diet though and needs to be individualised because some people will need to restrict their carbs lower than others in order to produce enough ketones.
How Can Keto Promote Weight Loss?
Here are some of the ways that the Keto diet can lead to successful weight loss;
Increased protein intake – A lot of the time a person on a ketogenic diet will have a higher intake of protein which has many weight loss and health benefits.
Gluconeogenesis – This is the process that happens when the body converts fats and proteins into carbs for fuel and can lead to additional calories being burned each day.
Suppresses the appetite – The high fat and protein low carb Ketogenic diet leads to an automatic reduction of appetite which is supported by positive changes in hunger hormones such as ghrelin and leptin.
Improved insulin levels – This diet can be particularly beneficial for people with insulin resistance and diabetes because it can drastically improve insulin sensitivity. This not only helps to improve fuel utilisation and metabolism but reducing carbohydrates in this way can drastically lower insulin and blood sugars, which means that diabetics require lower doses of their insulin or glucose-lowering medication.
Additional health benefits – The Keto diet has been linked to a number of health benefits such as clearer skin and reduced acne, lower cholesterol, stabilised energy levels, decreases skin inflammations, and improved gut health.
Suitable Types Of Food
Following the Keto diet means reducing the number of carbohydrates that are consumed and focusing mainly on foods that are high in healthy fats as well as a moderate amount of protein.
Here are some of the staple foods that should be consumed as part of a successful ketogenic diet:
Meats including chicken, steak, pork, ham, ground beef, and bacon
Fish and seafood such as tuna, salmon, scallops, cod, trout, and halibut
Fat’s are important for the Keto diet & plant-based fats are of optimum benefit, which will keep protein at a moderate level & ensure your saturated fat levels are high: MCT (Our powder), MCT Oil, Coconut Oil, Olive Oil, Macadamia Oil, Avocado Oil, Sesame Oil (in moderation), Walnut Oil (in moderation), Cocoa Butter (found in our Boostball Burner Bites)
If you wish to use Dairy products we recommend these that are rich in fat: grass-fed butter, ghee, bacon fat, duck Fat, Lard, hard and soft cheeses, and full cream
Oily and fatty products including eggs, coconut oil, avocado oils, and mayonnaise
Nuts such as pecans, walnuts, macadamia, hazelnuts, peanuts, and butter derivatives
Some berries like blueberries, raspberries, and blackberries
Low carb vegetables like peppers, cauliflower, spinach, cabbage, asparagus, olives, aubergine, broccoli, and courgettes
In order to achieve ketosis, you will need to greatly restrict or eliminate most carb sources including:
Fruits with a high sugar content – apples, bananas, mangoes, cherries, pineapples, and grapefruits
Grains – oats, rice, corn, barley, rye, bulgur, millet, and quinoa
Legumes and beans – most types should be avoided
Starches – this covers things like potatoes, cereal, pasta, pizza, crackers, and flour
Sugar Products – sugary snacks, sweets, tarts, cakes, ice cream, pies, cookies, biscuits, and sugar derivatives such as maple syrup, honey, aspartame, and so on
Low-fat dairy – skimmed milk, fat-free yoghurts, low-fat cheeses, etc
Alcohol – beer, sweet wines, liquor, and mixed drinks
High carb vegetables – carrots, sweet potatoes, parsnips, potatoes, etc
Should You Try Keto?
No single diet is right for everybody but if done properly, the Keto diet can produce great weight loss results for people of all ages, weights, and lifestyles, especially those who have diabetes or are looking to improve their metabolic health.
Be sure to seek advice from your doctor before starting the Keto diet if you have any existing medical conditions or concerns that it could affect your health.
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