Ketosis Diet for Weight Loss and Other Health Benefits

A ketosis diet typically involves eating foods that are high in fat, enough protein and less carbohydrate. It is a diet that is meant to help the body to burn fats. When you are on a ketosis diet, the body tends to burn fats for energy rather than the usual carbohydrates. The ketosis diet is usually a favorite diet for those people who are trying to lose some weight. It is fast becoming popular among people nowadays. Everyone wants to try out the ketosis diet when they are dealing with weight issues. In most cases, the diet is effective and can help in weight loss within a short period of time. If you are a beginner, you can learn more about getting into ketosis here.

The ketosis diet for weight loss

There is no specific ketosis diet. You can simply create your own version. The key factor here is to have minimum carbohydrates in the diet. The total carbohydrates in the diet are reduced to as low as 20gms every single day. In general a ketosis diet should comprise about 80% of fats, 10% carbohydrates and 20% protein. The protein should be just enough and not too much. When you eat a lot of protein foods, then the ketosis diet mat not really work out.

What to eat on a ketosis diet

The best meats to eat while on a ketosis diet include pork, bacon, lamb, turkey and chicken. This should be done in moderate amounts. Go for high fat dairy like cheese. When it comes to nuts you can incorporate macadamia, hazelnuts, peanuts and walnuts. Vegetables go for avocados, broccoli, cauliflower, mushroom, asparagus, cucumber and lettuce. Avoid artificial sweeteners and sweet foods such as cakes, ice cream and cookies. Also you might want to cut down on cereals, bread, rice oatmeal and popcorn. As for fruits avoid bananas, apples, watermelon, grapes and mangos.

How the ketosis diet works

Normally, when you eat carbohydrates the body digests them then they are converted into blood sugar(glucose). After the carbohydrates are converted into blood sugar, the sugar levels automatically rise. This in turn stimulates the body to release insulin. Insulin’s major role is to carry blood sugar and take it to the body cells. The cells use this glucose for energy.

The body will never burn the stored fat if there is a constant supply of glucose. This is because glucose is the favored source of energy for the body. That is why a ketosis diet cuts down the amount of carbohydrates to a minimum. When there is less carbohydrates in the diet, the body will tend to use all the converted glucose and even so this is not enough. The stored glucose (glycogen) is taken up and used by the body until it gets depleted. This will prompt the body to start burning fat stores to produce energy. The body converts fatty acids into ketones through a process referred to as ketosis.

Health benefits of the ketosis diet

Reduced risk of type 2 diabetes

We all know that being overweight put you at a higher risk of developing type II diabetes. It has already been proven that the ketosis diet can work effectively to help you shed off those extra pounds. When you lose weight, then you are protected against suffering from type 2 diabetes. Additionally, a ketosis diet can greatly help you to manage type II diabetes. Type 2 diabetes patients who tried out the ketosis diet had a tremendous improvement in the levels of their blood sugar. It can help to lower the blood sugar levels and keep it at under control.

More energy

During the first days of the ketogenic diet, you may be forced to experience bouts of fatigue as the body adjusts. Once you get through this period the levels of energy in your body tend to dramatically rise. This can work in favor of athletes that are training and need more endurance. With a ketosis diet you can do more without breaking a sweat.

Reduced inflammation

This is one of the most notable benefits of a ketosis diet. There is less inflammation because when the body burns ketones to make energy, there are few free radicals that are released in this process. When inflammation is reduced the body can function in a proper and more efficient way. Additionally, the ketosis diet tends to stabilize blood sugar levels and the insulin levels. The balance between insulin and blood sugar contributes to lesser inflammation.

A healthy liver

A fatty liver in most cases is brought about by diseases such as the type 2 diabetes. Since the ketosis diet helps in managing type 2 diabetes, your liver is more protected against any damages. It can also generally help reduce the risk of the liver getting accumulated with fat.

Improved mental focus

Carbohydrates tend to cause a spike in levels of blood sugar and then the levels go down after a while. This only means that your energy levels rise and then fall later on. There is no consistency in the amount of energy that is present in your body. Therefore, the brain may not remain focused for a long time. The ketosis diet provides a more consistent supply of energy and hence your mental sharpness is on point.

Helps to control appetite

A ketosis diet is effective in preventing cravings. This is because blood sugars are balanced and the brain receives enough supply of energy. This in turn prevents the occurrence of cravings. Cravings have a tendency to make people eat unhealthy foods that contribute to gaining weight. On the other hand, if you are able to eat only at specified times your meals are healthier. You can also strictly follow your diet.

Can help lower blood pressure

People with high blood pressure that tried the ketosis diet found that their blood pressure significantly went down. This ultimately helps to keep your heart healthy and protected from cardiovascular diseases.