Think about weight loss, and the first thing that comes to mind is eliminating fat from your diet. It may come as a surprise that the ketogenic diet emphasizes a high-fat, low-carb diet for weight loss. Health also improves when you follow a weight loss on keto.
The ketogenic diet may be the best for weight loss or bodybuilding.
You need to ensure you eat enough and get the right nutrients or lose too much muscle mass. A radical departure from conventional thinking, the keto diet consists of high amounts of healthy fats. The diet leads to ketosis. The body produces ketones from fat and has energy. Glucose is made from carbohydrates, so your body uses fat for energy when you’re on a ketogenic diet.
Insulin levels drop, and the body releases fatty acids to the liver, where they are converted to ketones. Ketones cross the blood-brain barrier and keep you alert and energized. In addition to lowering blood sugar levels, ketosis reduces the risk of heart disease and type 2 diabetes. It may help prevent cancer and improve the condition of people with Parkinson’s, Alzheimer’s, epilepsy, and metabolic syndrome.
While fats provide energy and keep you feeling full, protein plays an important role. The high protein content of the ketogenic diet suppresses the hormone ghrelin, which is responsible for the feeling of hunger. It increases the YY peptide level, which gives a feeling of satiety. By switching to a ketogenic diet, you automatically eat less. Protein also increases muscle mass, especially if the ketogenic diet is combined with an exercise program.
Fats on a ketogenic diet
There are healthy fats, and there are bad fats. Unhealthy fats are refined oils and trans fats. If you are considering switching to a ketogenic diet, you can include natural oils, butter, and ghee (clarified butter) in your diet. Foods rich in fats and nutrients are described below.
- Eggs. Eggs have gotten a bad rap for being high in bad cholesterol. For those who don’t eat meat or fish, eggs are a rich source of B vitamins, choline, and omega-3s. Apart from this, egg whites are also high in protein.
- Avocados: Avocados are eaten in moderation as they contain about 77% fat, but the main component is monounsaturated oleic acid, the same as olive oil.
- Nuts. Nuts are rich in fats and proteins. In addition, you can find plenty of antioxidants, vitamin E, magnesium, zinc, and selenium. Whenever you feel like snacking, eat nuts instead of a sandwich.
Remember that the ketogenic diet is low in fiber, so always use the above fat and protein components with plenty of leafy and fibrous vegetables to avoid constipation. You will see weight loss and energy levels increase in no time.