The Ketogenic Diet: A Guide To Keto Fat Burning

The Ketogenic Diet: A Guide To Keto Fat Burning

Burning Fat By Eating A Ketogenic Diet

Mark Sisson, American fitness author, food blogger and a former triathlete
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"Eating a low-fat diet rich in whole grains such as bread, rice, pasta, and cereal can easily make you fat and malnourished."


 Mark Sisson, American fitness author, food blogger and a former triathlete

Our bodies can use glucose or ketones for energy. We are going to discuss why a ketogenic diet will vastly improve your health over diets full of sugar and carbohydrates. So, a ketogenic diet can help cure several health complaints:

  • Bloating.
  • Lack of energy.
  • Hormone imbalance.
  • Thyroid issues.
  • Candida.
  • Food sensitivities (sugar and carbohydrates).
  • Alzheimer's and dementia.
  • Diabetes.

You will find all the foods listed in this guide are all beneficial, whether you chose Paleo, Keto, Atkins, Low-carb High-fat and other diets based around the same principles.

What Is A Keto?

TIP: The ketogenic diet is a low-carb, high-fat diet that offers many health benefits. It involves drastically reducing carbohydrate intake and replacing it with fat.

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The ketogenic diet (aka keto diet) is a low-carb, high-fat diet that offers many health benefits. As a matter of fact, over 20 studies show that this diet can help you lose weight and improve your health.

It involves drastically reducing carbohydrate intake and replacing it with fat. As a result, this reduction in carbs puts your body into a metabolic state called ketosis.

Why Ketogenic Diet?

It is important to note that when our bodies are burning glucose for energy; it is not as clean a fuel source when compared to fat.  I will release insulin when our blood sugar spikes, converting sugar to glycogen so that our body can use it for energy and store any excess in our liver, muscles and fat cells.

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Become A Fat-burning Machine

Whilst we are eating carbohydrates and sugar, our body will be in a fat storage mode and will break down and use our body fat for fuel. That is where ketogenic diets come in. Ketogenic diets are designed to switch on our fat-burning mode and stop us from storing fat!

When we burn fat for energy, our body has all the energy it needs, then we only need to eat food that will accelerate the fat-burning process.

As we no longer use sugar or carbohydrate as a fuel source, we stop feeling hunger pangs, cravings, mood swings and we start to feel happy, satisfied and energised! So if you want to improve your health and increase in your quality of life, then I highly recommend the ketogenic diet.

Why Cut Carbs From Your Diet

The Ketogenic Diet: A Guide To Keto Fat Burning. Dieting Woman

TIP: Restricting your intake of carbohydrates, especially refined carbohydrates, can be very effective in reducing your belly fat.

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Restricting your intake of carbohydrates, especially refined carbohydrates, can be very effective in reducing your belly fat. Many studies have shown that when people restrict the number of carbohydrates in their diet, they have been able to lose weight in a brief period.

Over 20 randomised controlled trials have now shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets.

This is true even when individuals in the low-carb groups may eat as much as they want, while those in the low-fat groups restricted their calories and were subjected to essentially a "starvation" diet. Other benefits of low-carb/ketogenic diets:

  • Quick reductions in water weight, which provides almost instant results as the scale will show the difference in weight within a few days.
  • These diets target the fat in the belly, specifically around the organs and liver.
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How To Cut Carbs The Right Way

So how to cut carbs?  Well very simply, avoid any "white foods".  These are the refined carbs (white bread, pasta, etc) that so many consumers as part of our daily food intake. These are often filled with empty calories and are high on the glycemic index, which means that they get processed quickly and are easily converted into fat.

If you need to lose weight fast, consider dropping your carbs down to 50 grams a day. This will put your body into ketosis, reducing your appetite and making your body burn primarily fat for fuel.

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A ketogenic diet can be the right choice for people who are overweight, diabetic or looking to improve their metabolic health. It may be less suitable for athletes or those wishing to add sizeable amounts of muscle or weight.

And, as with any diet, it will only work if you are consistent and stick with it in the long term. That being said, few things are as well proven in nutrition as the powerful health and weight loss benefits of a ketogenic diet. Overall, this diet is great, but not for everyone.

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FAQ About Ketogenic Diet

Is the keto diet safe?

The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.

How much weight can you lose on keto in a month?

Even one month is a long time to sustain a diet like this, so let's stick with a 30-day average for the rest of the article. Medically, professionals usually recommend an average of one to two pounds of weight loss per week when losing weight the “traditional” way. Is the keto diet any different?

How long should you stay on keto diet?

“The first two to six weeks are virtually the ketogenic adaptation phase, where your body is going through the adaptation of switching to relying primarily on fat versus glucose or carbohydrates,” Salter says. He adds that to really see results, you should follow the diet for a minimum of three months.

Can you drink alcohol on keto?

Many low-carb alcohol options are available if you follow a keto diet. For instance, pure forms of alcohol like whiskey, gin, tequila, rum and vodka are all completely free of carbs. Wine and light varieties of beer are also relatively low in carbs — usually 3–4 grams per serving.

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Comments

  1. Reply

    Hi Mary,
    Absolutely informative and amazing blog. keep it up!!

    1. Reply

      Thank you, Manish. I am glad you find it helpful.

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