How to Lose Weight with the Keto Diet

The Global weight gain Problem

Excess weight gain is a major international public health issue, and all nationalities are suffering from obesity nowadays. The prevalence of obesity worldwide continues to rise, based on data comparing adult obesity rates from 2017 to 2018 with those from 2015 to 2016.

Most people find that although they initially lose weight by dieting, after stopping the diet, they quickly regain their weight. It is obligatory to get as much information and support as possible before beginning a weight loss plan because it is so difficult to keep weight off over time. This “Yo-Yo” effect of losing weight, followed by more weight gaining on stopping the diet, is very depressive and carries many health risks to dieters.

You will most likely be effective in weight loss and keeping it off when you think your body weight can be regulated. Though making the lifestyle changes that are needed to lose weight and improve your health can be difficult, if you set goals and stick to them, you will succeed, mainly if you build a long-term relationship with a competent, compassionate health care provider.

You should know how to get started with a weight loss plan, including behavioral changes, what you eat, and medicines for weight loss.

What is meant by a Ketogenic Diet?

The ketogenic diet is a dieting plan that is high in fat content, sufficient protein content but low in carbs and intended to provide body energy from ketone bodies, not from glucose.

This diet typically consists of a ratio of 3:1 or 4:1 fats to carbs. This relative reduction in consumption of carbs reduces the amount of glucose available for use throughout the body. Instead, the liver uses fatty acids to produce ketone bodies, which fuel cellular metabolism rather than glucose.

Knowing that brain cells are the highest energy cells in our bodies, much of the energy production goes into feeding them. Besides, ketone bodies substitute glucose as the primary source of fuel for the brain when eating a ketogenic diet.

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The ketogenic diet and recent health concerns

Dietary regimens have been the focus of many debates for decades, and supporters or opposing sides have made several arguments in one direction or the other, often with limited evidence.

The recently introduced ketogenic diet includes a strict carbs restriction while allowing for a moderate intake of fats (including saturated fats) and has created a continuous debate of interest with many taking the pro-position and as many taking the cons.

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The ketogenic diet and weight loss

The ketogenic diet in diabetic patients causes a rapid and sensible weight loss along with favorable biomarker changes, such as a reduction in blood sugar level. But it also produces a substantial increase in the low-density lipoprotein cholesterol levels; therefore, many doctors are reluctant to endorse it. Considering the widespread adoption of the ketogenic diet nowadays, even among subjects who do not need weight loss, there is some worry about the possible long-term consequences of this diet.

Several types of research suggest that plant-based diets are associated with a reduction in cancer and cardiovascular diseases and an increased lifespan. The ongoing medical education programs proved even similar outcomes in a Ketogenic diet with vastly more views on the issue of ketogenic diet's efficacy, durability, and health compared to alternative options.

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The ketogenic diet is safe and more effective than other diets

It has been said that: “The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn and relearn.” Despite nearly 50 years of adhering to the belief that saturated fat is harmful to health, that total cholesterol is associated with high mortality, and despite developing extremely effective therapies to reduce cholesterol, we continue to see an ever-expanding epidemic of obesity, diabetes, and increasing incidence of coronary heart disease (CHD).

Reversing decades of decreasing coronary heart disease incidence and prevalence, for the past decade, trends are now increasing, especially in those under 50 years-male and female. The ketogenic diet contains many healthy food guidelines globally that counsel us to organize our food intake, particularly saturated fat, in order to reduce our future risk of heart disease.

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History of Ketogenic Diet

The ketogenic (or keto) diet is a swiftly growing weight-loss dietary regimen and was initially designed to treat children with epilepsy in the United States in the early 1920s. It was a diet that had similar physiological effects to fasting, which tended to reduce the incidence of epileptic fits for a more extended period.

For its use in treating people with obesity or who are overweight, metabolic syndrome, tumors, and severe mental and neurological disorders, the ketogenic diet has been under study since the 1990s.

High-fat content in the ketogenic diet allows you to consume your beloved eggs, bacon, and avocado for breakfast as an alternative of porridge with milk and fruit, for example. Such a significant drop in carbs intake leads to the production of ketones in the liver, which shifts the body’s energy source from glucose to fatty acids.

This modification affects the right way many vital biological systems and molecular factors, which underlie the keto diet’s therapeutic benefit.

When the people have listened and supported by the food industry has reduced our intake of fats and predominantly saturated fats, and as a result, increased our feeding on carbs, which of course, are broken down into sugars in our bodies. There has been a direct correlation with the reduction of fat intake and the increase in carbohydrate intake with the obesity epidemic and the concordant increase.

Weight Loss In Ketogenic Diet

Weight loss differs depending on how long you’re on the ketogenic diet, how much weight you want to lose, and what is your current health condition. People tend to lose the most fat during the first 2-3 months of the ketogenic diet, though you can continue losing weight as long as you follow the diet.

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Long-Term: Slower Weight Loss

As you approach your target weight, the weight loss is slowing down. Your total daily caloric needs are also diminishing as your weight decreases. So even if you keep on losing weight on a calorie deficit, it'll make a smaller difference now.

You might have a few weeks in which you don't seem to have lost weight, then weigh a week or two later, and you will be down 3-4 pounds. The key is not to get upset and stick with it. Only make sure that you're still in ketosis, and give your body time to do that.

One study found that after a year on a keto diet, men and women between the ages of 30-69 who weighed between 90-100 kg lost 14 kg (30.8 pounds) in total.

Though, most of that weight was lost in the early stages of the ketogenic diet:

  • They lost 7 kg (15 pounds) of weight after the first 4 weeks
  • Then lost another 5 kg (11 pounds) between weeks 4-12
  • Followed slower weight loss rate between 12 weeks – I year (barely 1-2 kg monthly)

This means that the ketogenic diet is effective for rapid and sustained loss of weight. Whether you stick with it for a few months, you'll see the most significant changes, and if you comply with it for a longer-term, you won't regain the weight.

 

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Advantages of Ketogenic Diet

While offering a safe source of energy, ketones, in particular, can aid decreasing any inflammation and oxidative stress in our bodies, which are believed to play a role in many chronic diseases.

Nonetheless, in nutritional ketosis, there are several proven benefits and potential benefits as:

Appetite regulation: When they're in ketosis, one of the first things people sometimes note is that they're no longer hungry all the time. Scientific research had shown that being in ketosis; will significantly suppress your appetite.

One study examined people who lost weight after an eight-week ketogenic diet and then reintroduced small amounts of carbs. The researchers reported that in those who remained in ketosis, the "hunger hormone" level went down, while those who were no longer in ketosis had higher "hunger hormone" levels.

 

Weight loss: If they limit carbs, many people automatically eat less and are given fat and protein as needed to feel full. Since ketogenic diets reduce appetite, lower insulin levels, and increase fat burning, it's not shocking that other diets intended for weight loss outperformed.

 

Reversal of diabetes and prediabetes:

Being in ketosis can help normalize blood sugar and insulin response in people with type 2 diabetes or prediabetes, potentially leading to a discontinuation of diabetes medication.

 

Improved athletic performance: Ketosis can provide an extremely long-lasting supply of fuel for both high-level and recreational athletes during sustained exercise.

 

Seizure management: Ketosis is effective in managing epilepsy in both children and adults who do not respond to anti-seizure medication with the traditional ketogenic diet or less restrictive modified Atkins diet (MAD).

Other advantages include: There is also promising early research indicating that ketosis can be helpful for other health conditions, such as reducing the frequency and severity of migraine headaches, slowing the development of Alzheimer's disease, as well as potentially helping people live longer, healthier lives. While work of higher quality is needed to validate these results, much of early research is very encouraging.

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