Most of us have probably considered hitting the gym hard after a New Year resolution, wanting to quickly lose that dangerous belly fat and gain our dream beach body. However, even if we toil ourselves hours and hours on the bench or the treadmill, there is hardly any noticeable change to our body, and after three months, we will probably remain the same as when we started. There are multiple reasons for this failure, but for the most part, it is because of the lack of a good, functional, and possible weight loss program.
The ketogenic diet is one of the most popular weight loss diets in recent years, and as many as 20 independent studies have backed its effectiveness. If you are determined to go all the way for a healthy and fit body, the keto diet is a perfect choice. So what is the ketogenic diet, and how does it help you lose fat? We are going to show the basics you need to know in the article below.
Simply put, a ketogenic diet involves consuming a lot of fat, a medium amount of protein, and an extremely low amount of carbohydrates. The exact amount of nutrition you need per day varies from person to person, but it will follow that same formula. When your body suddenly receives a massive influx of fat and a drastic drop in carbs, a metabolic state called ketosis will occur. In this state, your body becomes highly-efficient in burning excessive fat for energy, thereby cutting your weight down while still preserving your muscle mass. A great ketogenic diet will also turn fat into ketones to supply more energy to the brain, and it will reduce our blood sugar and insulin levels.
There are four main types of ketogenic diet programs, namely:
- Standard ketogenic diet: In this diet, you eat very little carbs, moderate protein, and high fat. The typical distribution is roughly 5% carbs, 20% protein, and as high as 75% fat.
- Cyclical ketogenic diet: This diet goes along the line of a standard ketogenic diet, but there are periods of carb refeeds in a week.
- Targeted ketogenic diet: You can add extra carb after workouts in this diet. This one is extensively used by athletes and bodybuilders and is not recommended for beginners.
- High-protein ketogenic diet: This diet is similar to a standard ketogenic diet, but there is more room for protein and less for fat. The distribution is 5% carbs, 35% protein, and 65% fat.
Research into the mechanisms of ketogenic diets has revealed how it can lose weight so effectively. The first and most notable change that a ketogenic diet brings to your body is the ketosis state. In this state of carb deficiency, not only your fat will be burnt at a much faster rate but your body’s fat storage will also be reduced, limiting the maximum amount of fat it can store. In this state, your body also adapts to convert protein and fat into carbs to make up for the loss of energy, allowing it to burn calories much more effectively.
Ketogenic diets also suppress your appetite. A hyper appetite is the biggest hindrance for any diet, so if you could suppress it, your diet will become much easier to maintain, and you will be able to make the most out of it.
Finally, ketogenic diets help to increase protein intake, which will help you maintain your current muscle mass. Muscles are important to losing weight, as they burn calories much faster and have a better metabolism than fat. Thus, a ketogenic diet will be a great choice to not only lose your fat but maintain your muscle.
Losing fat is not an easy task, but the ketogenic diet will be a great start. It takes a bit of time and effort to endure the diet and get the body you have always wanted, so do not be discouraged by the lack of noticeable results in the first week. As a reminder, you should consider combining a good exercise regimen with the diet for the best result. If you are unsure as to how you can combine these elements together, why not let us help you? As the #1 bestselling author on Amazon, Dr. Berg will provide you with healthy supplements and packages that are made just for your body type. No more will you have to search on and on for the perfect diet that fits your body! No more will losing fat be an endless path of starving and frustrating day! If you want to feel better now, contact us at firstname.lastname@example.org for online product consultation and support.