Heard of the Ketosis Diet?
Weight management and lifestyle diseases like diabetes remain at the forefront of health concerns for Americans. Ketosis diet is a term you will encounter in your search for information and solutions to weight management.
Ketosis defines normal metabolic functions of your body that keep you alive. When your body lacks sufficient carbohydrates, it burns fat reserves to produce energy. Out of the ketosis process, you get ketones. Although ketones come about from normal metabolic processes, they gradually build up if you have a metabolic malfunction.
The accumulation of ketones in the body causes toxicity of the blood, which leads to a potentially fatal condition called Ketoacidosis if you have diabetes. However, ketogenic diets are highly recommended by some experts in the management of diabetes and weight loss.
While ketosis can have adverse effects on your body, some health conditions benefit from it hence doctors may recommend a diet to induce ketones formation. Such a diet is known as a ketosis diet, a ketogenic diet, or a keto diet.
Keto is a diet very low in carbs and high in fats, similar to Atkins diet. The diet improves your body’s efficiency in burning fat for energy, and the liver turns that fat into ketones to supply energy to the brain.
The diet drastically reduces insulin and blood sugar levels which could signify a risky situation if you have diabetes. However, a ketogenic diet has many great health benefits.
Types of Ketogenic Diets
There are different variations of ketosis diets such as:
- Targeted ketogenic diet (TKD) which allows you to add carbs during workouts
- Standard Ketogenic diet (SKD) which comprises moderate protein, low carbohydrates, and high fats
- High protein ketogenic diet: has high protein with the ratio being 35% protein, 60% fat, and 5% carbs
- Cyclical Ketogenic diet (CKD): A low-carb diet with alternating periods of moderate or high carb consumption
What Comprises a Ketosis Diet Plan?
The components of a keto diet include fish, meat, butter, oils, low carb vegetables, avocados, heavy cream, eggs, and nuts. These are the staples of the diet. A ketosis diet requires elimination or very low intake of carb sources like grains, beans, sweets, fruits, potatoes, cereals, milk and high carb vegetables.
When shopping for food, study food labels and buy only the foods that give you around 30 grams or less of carbs daily. Aim to improve intake of low-carb vegetables since they keep you feeling full. When you feel full for longer, you eat less and avoid snacking in between meals, a leading factor in obesity and weight gain.
To follow the diet successfully, structure it around your favorite foods so that you build motivation and stick to it. If some foods are not your favorites (especially for children put on the diet), experiment with certain combinations of the suggested ketosis diet foods to find recipes that make them savory and attractive.
Since the diet comprises specific foods, it could prove complicated for you to have meals on the go, or you may concentrate more on some selections. You need a balanced diet to maintain your health, so prepare a meal plan so that you have the supplies within reach.
You can integrate appropriate food supplements in your diet plan to boost ketosis. But keep in mind that the foods interfere with your natural mineral and fluid balance. To counter any ill effects, add magnesium and adequate salt to your foods.
As you follow your diet, take photos and weigh yourself after every three weeks to monitor your progress. If you notice no weight loss or if the improvement reduces, consult your dietician to adjust the keto diet for reduced portions and food component adjustments. A medical checkup could ascertain the cause of the diet plan’s failure and the implications.
Benefits of a Ketosis Diet
Research proves that this kind of diet has the following advantages:
It Helps With Weight Loss
This diet consists of filling meals which help you to lose weight without the tiresome practices of tracking your food or counting calories. People on this diet lose more than twice the weight lost by those on a low-calorie or low-fat diet.
The low-carb ketosis diet helps in improving HDL cholesterol levels and alleviates illnesses related to poor metabolism and obesity. For ketosis weight loss to occur, the process works in the following ways:
- Food elimination: By limiting your food options, you successfully reduce calorie intake which leads to fat loss
- Increased protein intake: a ketosis diet plan requires increased protein intake which is key to weight loss
- Suppressing appetite: a keto diet makes you feel full by adjusting leptin and ghrelin hunger hormones
- Decreased storage of fats: it reduces lipogenesis, the build of fat reserves in your body by conversion of sugar into fat
- Gluconeogenesis: where your body uses proteins and fats as the energy sources for your brain. With increased burning of calories, weight reduction manifests
- Enhanced fat burning: the diet plan increases the amount of fat you burn daily even during rest, exercise, and daily activity
- Improved sensitivity to insulin: The keto diet significantly improves your insulin sensitivity which further boosts metabolism
It Fights Diseases
Research shows the diet helps fight:
- Type 2 diabetes
- Heart disease
- Parkinson’s disease
- Nervous system disorders
- Lou Gehrig’s disease
- Alzheimer’s disease
- Epilepsy and seizures
- Polycystic ovary syndrome
Make the Keto Diet Work for You
To benefit from a ketosis diet plan, work closely with a dietician to build a realistic and safe diet. Most of all, maintain consistency to achieve the objectives of the diet plan.
Rafael my husband, has been on a Ketosis diet recently and has lost 20# and still going! My very good friend has lost just about 50# and still going!
I definitely would (as stated above) that you work with a professional who specializes in Keto Diet.
Author: Esateys Stuchiner
Esateys (pronounced Ee sáh teez) is an International Life Transformational Speaker, Author, Master Facilitator, Life Coach and Expert in the Human condition. She is a Nationally and Board Certified Nurse Practitioner. For over 30 years, she has practiced, taught and lectured extensively in the allopathic and alternative medicine field.
Esateys is known for her groundbreaking work in the areas of personal empowerment and health restoration using mindset and inner connection as the catalyst for all change.
Esateys describes herself as the ‘Architect of the New You’ and has dedicated her life and professional career to helping her clients create “New Beginnings” by facilitating self empowerment, economic freedom and restored health.
For more information, go to esateys.com.