Lose Weight With The Keto Diet

You have tried all the diets and nothing helps, the extra pounds are still there. You have heard of the ketogenic diet or the keto diet but you have some reservations, because you read everywhere that this diet can lead you to certain deficiencies . Losing weight on the keto diet even scares you a little.

We remember the famous Dukan diet, pounds very quickly lost, but also quickly recovered with friends and more on the scale, not to mention the famous deficiencies. Your body remembers it.

However, you understand that there are good foods and bad foods. We are told everywhere that sugar, present everywhere and in absolutely all processed foods, is ultimately even worse for your health than fat or fat.

This is why, many diets known for decades, but muted to hunt fat with low calorie diets , are more and more popular such as the low GI diet (Glycemic Index), Low carbs diet , paleo diet , the Atkins diet and finally the keto diet . All of these eating habits have several things in common, but above all one: limiting sugar intake .

Losing weight thanks to the keto diet is part of a long-term desire, a new way of living your relationship to food. Also known as the LCHF (low Carb High Fat) diet , it uses fat (the good fats) to replace carbohydrate intakes previously consumed. Thus, the distribution of macronutrients is as follows: rich in lipids (75% of the daily intake), moderate in proteins (20%) and low in carbohydrates (5%) . We will immediately see why this diet is ultimately good for health, more than it seems.

1 - Losing Weight is Fast on the Keto Diet
This is what appeals to anyone who starts a ketogenic diet . Indeed, in the first weeks, even before entering a state of ketosis, a first rapid weight loss is often observed since it is essentially a loss of water.

It works in 2 steps:

Insulin : Eating fewer carbohydrates lowers insulin levels, and the kidneys release sodium. Blood pressure also drops.
Glycogen : The body stores carbohydrates as glycogen, which retains water in muscles and in the liver. 1 gram of glycogen is always accompanied by 3 - 4 grams of water. By eating less carbohydrates, the glycogen level drops and this releases the trapped water.
But above all, weight loss is done quickly, because by cutting carbohydrate intake and replacing it with good fat intake, you limit insulin production and force your body to use fat as a source of energy. and not carbohydrates.

While in ketosis, your liver produces ketone bodies which are used by your body for energy.

In addition, the consumption of naturally fatty foods reduces hunger and increases satiety . So, by eating less, you accelerate your weight loss.

2 - the keto diet is not complicated
I see you asking yourself how to integrate 75% fat per day. I reassure you, it's not about eating raw butter patches. But to choose foods that are naturally fatty or high in lipids, and the list goes on (avocado, salmon, etc.). Of course, the use of butter and certain oils can be generously incorporated into the diet.

What is above all simple is to eliminate all that is bread, pastries, starches, potatoes, legumes or other vegetables naturally sweet or containing starch.

On the other hand, the consumption of proteins and vegetables with a low glycemic index must compose all the meals, including the breakfast except if you fast in the morning. For proteins, their intake should be limited. We are talking about 20%. This is about 1.2 grams per pound of your weight. So if your weight is 85 kg then you need to consume 102 grams of protein per day.

My tip for composing your menus: start by choosing your vegetables, then choose the proteins that will accompany and add the fats and dairy products that can be used during the meal or help to cook the dish such as cream or butter.

3 - The health effects are real
The ketogenic diet was developed in 1921 to treat epilepsy in young people thereby reducing seizures. Beyond that, it is proven to help lower blood pressure, control your cholesterol level and of course blood sugar. It is therefore particularly suitable for people suffering from type 1 and 2 diabetes.

In addition, the keto diet would have a beneficial effect against certain cancers by slowing the development of cancer cells. The latter eat up glucose. So, by cutting off this sugar intake, they weaken. According to some studies, this eating lifestyle slows down the progression of Parkinson's and Alzheimer's disease. Even acne would be slowed down with this diet.

4 - The ketogenic diet is suitable for families and dining out
I'm sure you're telling yourself that you're going to have to cook differently for each member of the family. You are certainly thinking of your children who can, unless otherwise indicated, consume carbohydrates.

If you follow my advice for the composition of your menus that I shared above, you just need to add a part of starch (whole pasta, quinoa, basmati rice, sweet potatoes, etc.) from time to time. There are also delicious keto desserts using 0 stevia, bitter cocoa powder, or 100% chocolate. Replace the classic wheat flour (poor in nutrients and turning into starch when cooked) with hazelnut flour for example. There are many solutions.

It is recommended 5 fruits and vegetables per day. If for you, the fruits are to be excluded almost entirely at first except the berries (raspberry, blackcurrant, etc.), nothing prevents you from giving them to your children.

Anyway, in a healthy diet, it is not recommended to give processed foods to your toddlers. This promotes future obesity. Vegetables, fish or meat, a dairy product and a fruit strongly resembles a balanced meal, right?

In the restaurant, there is always a cold meats board, fish or meat with a vegetable as a dish or even a tempting mixed salad. Ask without dressing (they often have added sugars) and have olive oil brought to you, it's safer.

The advantage?

Often cooked handsomely, these dishes are therefore simple and good for your ketogenic diet! On the other hand, skip the bread!

5 - Ketogenic diet limits hunger and therefore helps in weight loss
Isn't that what you dream of?

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No longer feel this desire to eat between meals, forget about the cravings, have more energy by eating less?

This is exactly what the LCHF diet causes. Stop thinking about a chemical appetite suppressant, the keto diet will give you the natural appetite suppressant you are looking for. Coupled with intermittent fasting, the results will be astounding.

Bonus - Raclette and cold cuts are no longer a sin
To please all lovers of cheese and charcuterie, you can finally live your dream! Raclette party is allowed without complex. The only thing forbidden: the potato. Replace it with turnips, a little green salad, endive or nothing if you like.

So, are you interested in losing weight on the ketogenic diet right now? Have you already started your food processing? You see that there is nothing complicated and that the advantages are multiple. Tell me in the comments where you are or if you want to take the plunge.

My personalized support program can help you lose weight with the keto diet
I invite you to go see in my shop the challenge  that Best Dietician in delhi created as well as my online support us . This will teach you the basics of diet, the traps to avoid and will help you regain control of your health. Whether it is to lose weight or regain physical and mental shape, my programs are made for you.