Well, if you are looking for the right diet to lose some extra pounds, then the answer is the ketogenic diet. The ketogenic diet is a type of diet specially formulated for this purpose. The diet consists of high amounts of fat, sufficient protein, and low carbohydrates. You might be asking yourself, how does the keto diet burn fat. Few diets are based on consuming high amounts of fat. Eating higher amounts of fat while keeping carbohydrates at a minimum instructs the body to burn fat for fuel rather than glucose.
In most diets where carbs form the largest percent of the bodies energy, the carbohydrate present in the food is converted to glucose which is then transported to different parts of the body to serve as an energy source. However, in the case where the diet is low in carbohydrates, the liver changes fat into ketone bodies and fatty acids. The ketone bodies are used as an energy source in place of glucose. Since fat takes more energy to burn than carbohydrates, more weight is lost.
The debate on low-carb and high-fat diets has been controversial for quite some time. Some people argue that the keto dieting would raise cholesterol level and cause heart disease. Many scientific studies have been conducted based on the health benefits of the ketogenic diet and proved that it reduces the risk of heart disease. Below is a brief list of the health benefits of the ketogenic diet:
- Keto dieting leads to reduction in appetite. In doing so a person tends to eat fewer calories.
- Ketogenic diets are best at burning the harmful abdominal fat.
- Reduces triglycerides levels in the blood.
- Leads to an increased level of the HDL (good cholesterol)
You might be wondering if it is ok to exercise while on the ketogenic diet, since in this type of a diet you are consuming so little carbohydrates which is the body’s primary source of fuel. Well, the good news is that exercise is not only possible on a ketogenic diet but also has some advantages both energy-wise and health wise.
Exercise has a lot of health benefits; it builds muscle, it’s good for the proper functioning of the heart and toughens the bones. However, keep in mind that different types of exercise will call for different nutritional needs. Workouts are generally categorized into four major groups: flexibility, stability, aerobic and anaerobic.
Aerobic exercise, this is the most friendly type of training for keto dieters, an example is cardio, and it consists of prolonged durations of low-intensity fat burning.
Anaerobic exercise is not encouraged for keto dieters as it is characterized by short durations of high curb burning. The primary source of energy for this type of training is carbohydrates.
Flexibility exercises are not intense exercises and do not use much energy. They are however encouraged as they help in stretching and supporting of soft-tissues and muscle joints. An excellent example of this type of workout is Yoga.
Stability exercises are also low-intensity exercises. An example of this type of training is balance and core exercises, they help in alignment support and improve overall body control.