What Is A Ketogenic Diet And Can I Lose Weight On It?

What Is A Ketogenic Diet and Can I Lose Weight On It?

What is a ketogenic diet and can a person lose weight on it is a question I hear often? Let’s talk a little about what the ketogenic program is all about. The ketogenic program aims to induce the body into a state of ketosis to burn more body fat. Also, how does a person know when they are in ketosis. Also, knowing the limits of ketosis can help a person determine whether or not the diet is working.
First, ketosis is a metabolic process that occurs when the body begins to burn fat for energy because it does not have enough carbohydrates to burn. Once carbohydrates are decreased dramatically, the body starts to burn fat for fuel or energy. It is during this process, the liver produces chemicals called ketones. The ketogenic, or keto diet aims to induce ketosis in order to burn more fat. According to a 2018 study, people following a “well-formulated” keto diet typically eat less than 50 grams of CHO’s per day and around 1.5 g of protein per kg of body weight. Now let’s get to the good stuff? How does the program work?
There are several things a ketogenic program is doing to your body while following it:
1) Increased Ketones – A person will start having ketones in the blood while on a ketogenic program.

2) Weight Loss – You will experience short and long term weight loss when following a keto plan. After the initial rapid drop in water weight, you should continue to lose body fat consistently as long as you stick to the diet and remain in a calorie deficit.

3) Bad Breath – People reported bad breath once they reach full ketosis. People report that their breath starts to take on a fruity smell.

4) Increased Ketones in the breath or urine

5) Appetite Suppression – Decreased Hunger

6) Increased Focus & Energy

7) Short-term Fatigue

8) Short-term Decrease in Performance

9) Insomnia – Waking up in the middle of the night is fairly common when you first reduce carbohydrates dramatically.

Some of the foods that you eat on a ketogenic diet are:

Seafood is known to be high in Omega 3 Fatty acids and beneficial for us to eat on a keto program.

Low-carb vegetables- are known to be great food sources since they are nutritious, versatile and may help reduce the risk of disease.

Cheese is low in carbs and high in fat and is a great fit for a keto program.

Avocadoes are incredibly healthy and high in several vitamins and minerals, including potassium.

Meat & Poultry (Grass Fed Beef recommended)- are considered staple foods on a keto diet.

Eggs are one of the healthiest and most versatile foods on the planet. Eggs contain less than 1 gram of carbs.

Coconut Oil has unique properties that make it well suited for a keto program.

Olive Oil is high in antioxidants and monounsaturated fat and have been found to decrease heart risk.

Nuts & Seeds are healthy, high-fat and low carb foods. Nuts and seeds are heart-healthy, high in fiber and may lead to healthier aging.

Plain Greek Yogurt & Cottage Cheese

Berries are rich in nutrients and may reduce the risk of disease.

Butter & Cream have neutral or beneficial effects on heart health when consumed in moderation and they are virtually carb-free.

Olives are rich in antioxidants that may help protect heart and bone health.

Unsweetened Coffee & Tea do not have any carbs and can help boost your metabolic rate.

Dark Chocolate & Cocoa Powder are high in antioxidants and may help reduce the risk of heart disease.

The keto program can be used to achieve weight loss blood sugar control and other health-related goals. Good luck on your weight loss journey! Contact Nutrition Wellness for a consult today at 901-321-5033 and transform into the best version of yourself!

If you like this article, please read https://www.healthline.com/nutrition/10-signs-and-symptons-of-ketosis#section8