If you’re wondering how the keto diet reduces weight, read on. This low-carb, high-fat diet focuses on burning fat as a fuel source. By eliminating carbohydrates, your body enters a state of ketosis, which is where it burns fat instead of carbohydrates for energy. It’s similar to a low-carb diet, but it requires a deliberate shift into ketosis.
This diet requires more work than an average meal plan. Among its restrictions are no carbs and no sugar. The only exception is raw nuts and seeds. Most meats, poultry, and fish are low-carb as well. So, consuming meat and fish in limited quantities may lead to digestive distress. Keto dieters should be aware of the potential side effects of this diet, which may include nausea and digestive upset.
In most cases, a person who starts a keto diet will lose at least 10 pounds during the first month. However, this rate may vary. There are many variables that can influence the rate of weight loss, including the type of food consumed, your fitness level, and how long you’ve been following the diet. The weight loss rate is also dependent on your metabolism, the type of carbs and protein you eat each day, your fitness level, and how well you adhere to the diet.
In 2012, Dr. Gianfranco Cappello, an Italian professor of surgery, conducted a study on 19,000 dieters. Each participant ate a high-fat liquid diet via a feeding tube. The participants lost on average 20 pounds and most stayed off it for a year. Ketone levels may have small side effects, but many people report feeling less hungry on a keto diet. This may naturally reduce their calorie intake and result in significant weight loss.
Some people experience a few days of “keto flu” when they first begin a keto diet. This is natural as the body switches its fuel sources. You may experience low energy, frequent urination, or stomach discomfort. However, keto flu is a temporary condition and can be overcome by gradually adjusting to the low-carb diet. While the keto diet is effective for weight loss, it’s not for everyone. If you’re unsure about the keto diet, consult with your health care provider.
Alcohol is another culprit. Many alcoholic drinks contain carbohydrates. However, alcohol is lower in carbs than other alcoholic drinks, but it still contains high amounts of calories. Alcohol consumption will prevent you from losing weight. You should also exercise to burn calories and stimulate your metabolism. You’ll likely lose more weight if you exercise regularly and avoid alcohol. But the most important thing to remember when starting a keto diet is to be aware of the calories you’re consuming.
The keto diet is a high-fat, low-carb diet. Initially, this diet was developed to treat epilepsy in children, but has been adapted to a weight loss diet. It could also be used as a treatment for a variety of other ailments. When you begin the diet, avoid eating processed and packaged foods that are high in carbohydrates. Additionally, limit the amount of condiments and sauces that contain unhealthy fats, such as mayonnaise and vegetable oil. Alcohol is also an issue and should be avoided, as it will take you out of ketosis.
Despite the potential benefits of the ketogenic diet, this diet should not be taken by everyone. It can lead to kidney stones, liver disease, and vitamin deficiencies. You should consult a doctor before starting a ketogenic diet, particularly if you’re taking other medications or suffer from hypertension or diabetes. A ketogenic diet should not be tried by people with Type 1 diabetes. However, you should avoid high-fat foods, because they can be dangerous to your health.
As with any diet, the ketogenic diet can have its drawbacks. If you’re not sure about the long-term effects, consult a registered dietitian nutritionist. A registered dietitian can create a personalized nutrition plan for you. In addition to losing weight, ketosis may also help people with epilepsy. The ketogenic diet also helps people with epilepsy reduce seizures, which is a common side effect of carbohydrate-based diets.