It might sound completely insane to start a diet that is rich in fat, moderate in protein, and low in carbs in order to lose weight, but science has proven this to be highly effective. Of course, this does not mean you can indulge in oily foods and animal proteins all the time, because there are several highly important guidelines to strictly follow to avoid gaining even more weight or, worse, developing a cardiovascular disease while on the Keto diet. In this chapter, you will learn the basics of the Keto diet and how it works. You will also get to know the rules to follow to safely and efficiently lose weight with the Keto diet.
Some Keto Benefits
Now that you know what the ketogenic diet is, you may be wondering if it has any benefits besides weight loss. The answer is yes, and you’ll find those benefits below.
•Managed Hunger:
If you’re on a diet or not, you’ll find that it can be hard to manage hunger. Any other diet would often have you hungry the majority of the time, as you’re restricting your intake of food. This is not the case with the ketogenic diet. Hunger is the main reason that diets are not followed, and it can be a nightmare for all involved. You’ll also experienced reduced cravings on the ketogenic diet, which will help you to keep from cheating. Calorie counting is not necessary with this diet so long as you stay under twenty net carbs a day.
•Easy Weight Maintenance:
It can be hard to maintain your desired weight if you’re always off and on a diet again. However, with just mod- erate exercise you can maintain your weight by continuing to follow this diet. The keto diet turns your body into a fat burning machine, and without hunger it can be easy to switch to the ketogenic lifestyle.
•Quick Exercise Recovery:
Exercise is an important tool in weight loss, and it’s necessary to tone your body. Though, even though weight loss is helped along by exercise, it can be difficult to stick to exercise when you have to deal with strains and aching muscles. The ketogenic diet can help with this too! Your body’s inflammation is one of the key rea- sons that your body aches after a workout, and the ketogenic diet will systematically help to take care of that inflammation as a result of the lower carbs.
•Regulates Your Insulin:
Your body needs insulin to use glucose and regulate blood sugar. Your insulin acts as the messenger to make your cells open and use the glucose as the energy source. On a high carb diet, you’ll have various insulin spikes which can leave your blood sugar levels out of control. However, with ketosis your body experiences low- ered levels of blood sugar because you consume less carbs. This will keep your insulin from spiking as well.
Improved Cholesterol:
Good cholesterol reacts well to the keto diet, and the keto diet will help to lower your cholesterol. However, don’t expect this benefit to show up overnight. It takes time for the keto diet to work on your cholesterol levels, especially if they were already bad.
•Energizes You:
The ketogenic diet will energize you too! Ketones are a source of energy that’s more reliable, and therefore you’ll notice im- proved energy throughout the day. Even if you experience chronic fa- tigue, you’ll feel better with the keto diet.
•Enhanced Mood & Clarity:
Ketones can also help to stabilize and en- hance your moods as well as provide more clear thought. This is be- cause they stabilize neurotransmitters such as serotonin and dopamine.
•Better Digestion:
The keto diet is easier on your digestive system. This is due to the reduced grain and sugar consumption. It will also help to relieve bloating for the same reason.