February 16, 2020 1:27 pm

Mary James

Burning Fat By Eating A Ketogenic Diet

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

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?

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 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.

What Is Keto Reset?

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.

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.

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 speed up the fat-burning process.

Simple and Easy

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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?

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.
The Ketogenic Diet: A Guide To Keto Fat Burning. Dieting Woman
Blueberries: Proven Health Benefits And Weight Loss

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

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How To Cut Carbs The Right Way?

How to reduce carbohydrates? Simply avoid any 'white foods'. These are the refined carbohydrates (white bread, pasta, etc.) that many people consume every day. They are often high in empty calories and have a high glycaemic index, so they are quickly processed and easily converted into fat.

If you want to lose weight fast, consider reducing your carbohydrate intake to 50 g per day. This will put your body into ketosis, reduce your appetite and allow your body to burn mostly fat.

The Bottom Line

The ketogenic diet can be a good option for people who are overweight, have diabetes, or want to improve their metabolic health. It may be less suitable for athletes or those who want to gain a lot of muscle or weight.

Like any other diet, it will only work if you follow it consistently and for a long time. However, few things are as well proven in the field of nutrition as the powerful health and weight loss benefits of the ketogenic diet. Overall, this diet is great, but it is not for everyone.

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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.


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 in the 'traditional' way.


“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.


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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About the Author Mary James

I am passionate about fitness, a healthy lifestyle, cooking, and well-being. This blog is about some of my thoughts that are occupying my mind and spirit daily over the last 10 years and my grand passion – weight loss and fitness, healthy lifestyle and healthy food, mindfulness and self-improvement.

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

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