Ketosis and Weight Loss
Over the years, many diets have promised significant weight loss and improvements in body composition.
Most diet work around the idea of maintaining a “Caloric Deficit”. A caloric deficit diet follows a principle of eating fewer total calories per day than what your body requires for normal functioning.
To maintain our weight, most of us require around 2000 calories every day. A traditional diet asks you to reduce your daily calorie intake to 1600, which is 20% lesser than what your body requires.
The main focus of traditional diets is on calories instead of macronutrients provided by different foods.
The traditional diets have worked for many people, but your main challenge will be when you hit a weight loss plateau. For some years now, researchers have been experimenting with the use of low-carb and high-fat diets and the potential benefits these diets they can provide to weight loss.
Can a high-fat diet help you to lose weight and shed your body fat?
It seems contrary to commonsense, yet, a high-fat diet can trigger your body into a state of ketosis. This state of ketosis is effective at promoting weight loss.
What is Ketosis?
A simple explanation of ketosis is that ketosis is an enhanced metabolic state. When needed, our body can draw from various sources of energy. Under normal circumstances, a body’s primary source of fuel is through glucose (from carbohydrates). When carbs aren’t present, the body will source other nutrients – in this case, ketones.
Ketosis is a metabolic state when our body utilizes ketones as fuel when glucose levels are very low.
By burning more fat through your metabolic state, a low carb diet could enable you to enter ketosis.
How can one achieve ketosis?
Your body can enter into ketosis any time you fast for a long duration. Many experts believe that runners do enter a state of ketosis during a long run, especially if they’ve been carb-cycling.
In addition to fasting and exercise, one can also enter ketosis when you’re limiting carbohydrates to less than 15% of your daily calories. Because of a low-carb diet, your body will source its fuel from the fat deposits instead of carbs.
Is Fat Loss possible through ketosis?
There are limitations to every diet. With keto, there are speculations and instances where it may not work. However, the ketogenic diet, or a low-carb diet, has proven to be very effective in promoting both immediate and long term weight loss.
In addition to accelerated weight loss, a keto diet also decreases the level of triglycerides, LDL cholesterol, and blood glucose. It increases the level of good cholesterol (HDL cholesterol). These changes positively affect your overall health.
Are There Any Downsides?
There will be an adverse effect on any diet that not balanced. It’s a fact that a diet high in fat can be very effective in promoting weight loss and total fat loss, but it could be dangerous for those who have diabetes or have pre-existing heart conditions.
You may also lag in certain types of activities. Since fat is not a quick source of fuel, so athletes, like powerlifters and cross-fitters, will want to keep fast-metabolizing carbohydrates in their diet.
Balanced Keto Lifestyle
Research has not found any long-term side effects of a keto diet. In contrast, research has even indicated that the keto diet does promote weight loss and benefits your internal health.
Moderation and balance in the diet are essential. Excess of greasy food, even good fats like MCT oils should be avoided.
The ketogenic diet aims to reach and maintain a state of ketosis with unprocessed foods, good fats, nuts, leafy greens and lean cuts of meat.
It’s beyond any doubt that “Healthy eating leads to a healthy lifestyle”. A by-product of this healthy lifestyle is an ideal weight, improved vitality, and joyful life.