So, I believe that you want to lose weight and want to know what are ketones (¹) and how a ketogenic diet can help you lose weight.
There are many diets out there, but it’s always wise to know about the diet before choosing it.
Overall, we are going to cover:
- What are ketones?
- What is a ketogenic diet?
- Why should you go on a ketogenic diet?
- Ketogenic diet food list.
With that in mind, let’s jump into your ketogenic guide!
First of all,
What Are Ketones?
So, you were probably watching a health program or maybe came across someone talking about the ketogenic diet. Now, it’s time to know what are ketones first before jumping into the details of the ketogenic diet.
Try to remember the time of our great ancestors, I’m talking centuries ago, when they used to eat only when there was food, and when there wasn’t food they don’t eat. That was because they had to hunt for a meal. Unlike us, we have all kinds of ready foods and snacks on the market.
But what does that have to do with ketones?
Since our ancestors had to spend lots of time without food, their bodies had to do something so that they could survive. The reason why ancestors ate a lot when they can is to store fat in their cells.
Basically, your body always needs energy, whether you’re doing any activities or not, but to function internally. So, the body searches for other energy sources to count on other than from the food you eat. Right away, your body finds that your stored fats are perfect for energy and starts to use it.
As your body uses the stored fat to become your energy source, it is converted into ketones. Surprisingly, ketones provide your body lots of energy when compared to glucose per molecule of ketone.
So, this is really good news because this means that ketones are a much reliable and sustainable source than glucose.
So, can you use that to your benefit and lose weight?
YES, and this brings us to your next question…
What Is A Ketogenic Diet?
Generally speaking, when you are on a ketogenic diet, your main goal is to restrict your carbohydrate intake! Our goal here is allowing your liver to use the stored fat to produce ketones for an awesome source of energy!
Also, people sometimes referred to the ketogenic diet as “low-carb” diet or the “low-carb and high-fat” diet.
The idea here is when you go on a low-carb diet, your body now is not depending on glucose and insulin from carbs as a source of energy.
Your body produces insulin when there’s glucose absorbed from your digestive system into your bloodstream to process and carry it around your body.
If you want to give your body an easy source of energy o process then give your body carbs! Carbs are converted into molecules of glucose, which is the easiest type of molecules processed, converted and used by your body for energy.
Why Should You Go On A Ketogenic Diet?
I can think of many reasons why you should go on a ketogenic diet! The benefits go on and on from weight loss to a healthy heart and lifestyle. Definitely, you’ll have boosted energy levels!
Here are 6 benefits of the ketogenic diet:
Reason 1 – Losing Weight:
The top reason is weight loss and it’s the best reason ever! This is because the keto diet uses fats as the source of energy.
So, it’s pretty obvious that you’ll lose weight when choosing a ketogenic diet. Your insulin levels go down as your body uses your fat as energy source.
In the long run, scientists proved that a ketogenic diet delivers greater weight loss results when compared to a low-carb and high-fat diet.
Reason 2 – Boosting Your Focus:
Many smart people choose a ketogenic diet for their lifestyles because of it amazingly improves their focus and mental performance.
You should know that ketones are your brain’s best fuel source! The thing is when you avoid high sugar and carbohydrate intake; you are doing your body a favor by preventing sudden spikes in your blood sugar levels.
So, when you combine ketones as your brain energy source and prevent high sugar spikes, you’ll get a great brain focus level.
Reason 3 – Acne Treatment:
Okay, I want you to admit for a second that you eat fatty, sugary and lots of chocolate, you find something popping on your face! All these unhealthy types of foods reflect on your skin and stare right at your face!
When you switch to a ketogenic diet and stay consistent with it for quite a while, you’ll notice great improvements in your skin complexion.
Studies actually proved how powerful the ketogenic diet is in treating skin inflammations and lesions! Moreover, another study proved that eating too many carbs greatly effects acne and increase its occurrence.
So, if you’ll not go on a keto diet for weight loss or mental improvement, then it’ll be to treat acne for good!
Reason 4 – Blood Pressure And Cholesterol Regulation:
One true fact is that high cholesterol levels and triglyceride levels in your blood can cause heart diseases. So, this is where a ketogenic diet comes to the rescue, and rectifies your blood pressure and cholesterol levels.
Reason 5 – Less Hunger And More Energy:
Your brain is like a car engine, it needs a good source of energy to help you focus and achieve your goals. There’s no way you can achieve your goals or feel happy about yourself if your brain and focus are slacking off!
So, what can you do to improve focus, stay energized and stop feeling exhausted all time?
You need to fuel your body with ketones to have great focus and stay energized!
Reason 6 – Insulin Resistance:
If you are in a pre-diabetic stage (you have insulin resistance and could be diabetic if you don’t change your lifestyle) or a diabetic stage, then following a ketogenic diet is the best option for you.
Basically, the ketogenic diet will certainly lower your blood sugar levels.
Can a keto diet help you as an athlete?
YES! This low carb diet can really help you optimize your insulin along with taking omega-3 fatty acids supplements.
Ketogenic Diet Food List:
Any new lifestyle changes need you to be prepared and ready to take off, especially when it’s involving food! You have to make sure your fridge has the proper food. Moreover, you need to get rid of the junks around the house!
You know if you see anything around, you’ll grab it straight into your mouth! So, we want to clear out any excuses and make way for your new life.
What Should You Eat?
- Meats: fish, eat more eggs calories, lamb, poultry, beef, etc.
- Above ground vegetables: cauliflower, broccoli, etc.
- Nuts and seeds: walnuts, sunflower seeds, macadamias, etc.
- Sweeteners: stevia, monk fruit, erythritol, and other low-carbohydrates sweeteners
- Leafy Greens: kale, spinach, etc.
- High Fat Dairy: high fat cream, butter, hard cheeses, etc.
- Avocado and berries: blackberries, raspberries, and many other low-glycemic berries
- Other fats: high-fat dressing for salads, coconut oil, saturated fats, etc.
What Should You Not Eat?
- Grains: corn, wheat, cereal, rice, etc.
- Fruit: bananas, apples, oranges, etc.
- Sugar: maple syrup, honey, agave, etc.
- Tubers: yams, potato, etc.
Generally, you should have around 20-30 grams of carbohydrates every day, but that is not what is recommended for the keto diet. The main goal of this diet is to keep your carbs and glucose intake to the minimum to achieve the greater results.
You should have on the ketogenic diet:
- Fats: 70%
- Proteins: 25%
- Carbs: 5%
When losing weight with a keto diet, always track your net and total carbs each day.
What’s the difference between net and total carbs?
Simply, your total dietary carbs minus the total fiber you ate is your net carbs.
Ideally, you should keep your net carbs less than 25g and less than 20g for a perfect diet. On the other hand, your total carbs should be below 35g.
How To Get Into The Fat Burn Process?
The process of getting energy by burning fat is called KETOSIS. So, you need to reach ketosis to actually burn your stored fat! But, how?
Here are 8 things to do to get your body into the ketosis process:
- Limit your protein intake:
- Start fasting for 16-20 hours a day with no food (or calorie consumption).
- Drinks lots of water to help detoxify your system.
- Start working out for at least 30 minutes a day.
- No more snacking from here and out to avoid high insulin spikes (we explained earlier in this post).
- Limit your carbohydrates intake as low as you can.
- No need to worry about eating fat anymore.
- You should consider taking vitamin supplements to support your body.
So, we’re done with your quick guide! I bet you now know what are ketones and how ketogenic diet help you to lose weight!
Share this with friends and family. Also, don’t forget to share your experience and thoughts in the comments below! Cheers!