Keto diet weight loss! For the last few years, the ketogenic diet has gained much popularity and is one of the greatest diets for weight loss. Whether you believe it or not, each year, almost 2.8 million people die due to obesity. Obesity itself is not the cause; however, it can give birth to numerous other deadly diseases and health problems.
Moreover, this is not the only reason everyone wants to live healthily. As a result of which people are actively looking for some good and effective weight loss plans. There are numerous diet plans in the market which claim to help you achieve your goal.
Here is a list of the 4 top Keto Diets:
However, in this article, we will explain why the Keto diet effectively loses weight?
What is the problem?
Before moving on to our main topic, let us first discuss what the main problem is? When I say a problem, I am referring to the causes of obesity and the factor that acts as an obstacle between you and your weight loss goal.
Keep in mind that you won’t solve the problem if you have no idea what is causing it.
Your lifestyle choices play a critical role in your weight gain or weight loss process. If you have a sedentary lifestyle that lacks physical activity, you will burn fewer calories. Consequently, not only will it lead to weight gain, but it also makes the weight loss process challenging and nearly impossible. One simple thing you can do to prevent a sedentary lifestyle is to stand regularly and frequently throughout the day.
Another biggest culprit behind unnatural weight gain is processed food. Numerous studies claim that there is a direct link between eating processed foods and weight gain. When you eat ultra-processed food at breakfast, it can increase calorie intake by 500 coming from carbs and fats. One simple thing you can do to prevent eating processed food is to cook and prepare your food. Breakfast foods like oatmeal and eggs are simple and do not take a lot to prepare.
Poor eating choices
What you eat in a day has a substantial impact on your weight. To lose weight, you are recommended to eat a healthy diet consisting of vegetables, fruits, fat-free dairy products, and whole grains. However, if you eat junk food, oily food, or anything unhealthy, it will show its negative impact on your body. Moreover, eating too little or too much is also a poor eating habit. One simple thing you can do to prevent poor eating choices is to avoid the store’s middle when grocery shopping. The center of the grocery store is where you will find most of the processed foods.
Apart from these primary reasons, there are other problems as well. These include:
- Psychological factors
- Frequent eating
- Diet high in carbs content
Why is the problem so hard to solve?
At this point, we have all the basic understanding of the causes of obesity. Moreover, we also knew what the primary problems are when it comes to following a diet for weight loss.
You must understand how to solve these problems to achieve your goal. However, many people are still confused about why they are problem factors and why it isn’t easy to solve them.
Thus, let’s have a look at the factors that make this problem hard to solve. These are:
The most important thing you have to understand when you are on a weight loss plan is that your body works against you. When you are trying to lose weight, the amount of leptin hormone decreases. As a result of which it can give the brain a signal to produce more ghrelin hormone. Consequently, it can stimulate hunger, making it hard for you to lose even a pound. One simple thing you can do to fight hunger is to eat food high on the satiety index.
Another factor that makes things difficult for you is cravings. Many people cannot resist their late-night or snack cravings. Like hunger, cravings cause you to overeat. Therefore, you have to fight actively against your desires if you genuinely want to lose weight. One simple thing you can do to combat cravings is to eat fruit. Fruits give your body a little of what it wants, SUGAR, and a lot of what it needs fiber and nutrients.
When you are on a diet, you have to consume fewer calories. As a result, your body will get less energy from food, and you will be lethargic and sluggish. Generally, this happens at the start of a dieting plan causing most people to fail. One simple thing you can do to fight low energy is to eat high energy foods, mainly fats and proteins.
Other factors that make the problem hard to solve are:
- All or nothing mindset.
- Poor support system
- Negative environment
- Lack of workouts
- Use of supplements instead of eating healthy food
How does the Keto Kiet solve the problem?
This section will finally explain how the Keto diet can help you lose weight by solving the problems. Everyone knows that a Keto diet consists of a high percentage of protein and fats and low carbs content. A Keto diet can solve all your issues of hunger, cravings, and low energy by giving you food that is healthy yet, at the same time, contains low calories. Ketogenic food can keep you full for a longer time.
Everyone knows that the primary source of energy for the human body is carbs. Your body doesn’t have to work much to break down carbs to obtain power in simple terms. In contrast, proteins and fats require time to break down and release energy.
Instead of obtaining energy from carbs or glucose, you initiate the Ketosis process on the Keto diet. Due to the low carb content of the Keto diet, your body needs another source of energy. As a result, the process of Ketosis starts. You have an abundance of unused energy (stomach fat) already available. Now that carbs are no longer around, your body releases Ketones from your stored stomach fat to produce energy. Keep in mind that the accumulation of Ketones in the blood is called Ketosis.
Replace and reduce calories
On the Keto diet, you have to eat fewer calories, but there is no need to stay hungry. In simple terms, you have to eat food mainly consisting of proteins and good fats that can keep you full for a longer time. There are numerous versions of the Keto diet, like a high protein Keto diet. However, the main point is you can choose the proper diet based on your weight loss goal and metabolic rate. If you want to lose weight fast, you can go with 1200 calories, or slowly you can eat more calories.
By far, this is the best benefit of the Keto diet. Usually, people stop their dieting due to hunger or cravings for junk food. However, this diet plan has solved both of these issues. There is no need to worry more as you can continue your diet while eating tasty food. By looking at the Keto diet’s popularity, numerous fast-food chains offer Keto-friendly fast food.
How to use the Keto diet for weight loss
The Keto diet and weight loss have a strong connection, and both go hand in hand. Moreover, numerous studies have suggested the excellent role of the ketogenic diet in weight loss. It can help you to lose fat, preserve muscle mass, and improve various health conditions. When comparing a Keto diet to a low-fat diet for weight loss, the ketogenic diet shows better results.
According to one research study, people on a Keto diet lost 2.2 times more weight than those on a low-calorie, low-fat diet.
If you want to use the Keto diet, then follow these basic rules:
- Eliminate carbs from your diet
- Eat vegetables
- Use nuts and seeds for snacks
- Build a weight loss plan
- Add exercise to your routine.
- Stock up on staples like meat, cheese, eggs, etc.
- Track your progress
- Replace minerals
- Use Keto supplements for better effects
The Keto diet can impact your metabolism to increase weight loss. Its impact on your metabolism is:
High protein intake
It consists of high protein content, which aids in the weight loss process by keeping you full longer.
It limits your carb intake. As a result of which it can considerably reduce calorie intake, which is a critical point in weight loss.
During a Keto diet, your body can convert proteins and fats into carbs to extract energy. Consequently, it can burn extra calories daily.
Improve insulin sensitivity
This diet can increase your insulin sensitivity, thus helping you to improve your metabolism and fuel utilization.
This is an important point that can help with weight loss. This diet can have a positive impact on the hunger hormones leptin and ghrelin to reduce hunger.
Increase fat burning
Lastly, it can increase fat burning through the Ketosis process and decrease your body’s stored fat content. As a result of which you will lose weight.
Final words on why the Keto Diet is effective for weight loss
The Keto diet is an effective way to lose weight as it mainly consists of proteins and fats with fewer carbs and calories. It can reduce hunger and cravings by keeping you full for a longer time as primarily it consists of less than 100 calories from carbs. The goal of any diet that burns fat is to eat less and move more. It is that simple.
Try the best Keto calculator to better plan your Keto diet:
Heightmeters (e.g. 1.76 meters = 176 cm)
Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.
Maintenance level is the level at which your weight remains stable.
|Your BMR is:||1536||kcal|
|Calories to consume:||2027||kcal|
|Your fat intake should be:||184||grams|
Sorry, cannot offer any weight loss suggestions. Please use the Custom section for weight loss macro targets.
Your body fat is too low. You should have a minimum of 3% body fat (essential fat you cannot lose). It is not advisable for you to lose any more weight.
Based on the amount of net carbs you specified, it would impossible to lose any weight. Please, reduce the amount of net carbs and try again.
Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.
Small calorie deficit (11%)
|Calories to consume:||1804||kcal|
|Your fat intake should be:||159||grams|
Moderate calorie deficit (22%)
|Calories to consume:||1581||kcal|
|Your fat intake should be:||134||grams|
Large calorie deficit (33%)
|Calories to consume:||1358||kcal|
|Your fat intake should be:||109||grams|
Below is a range of calorie surpluses to help you bulk up and gain muscle size. Keep in mind that you will need to add physical activity (weight training) in order to increase your muscle mass. For best results, it is recommended that you opt for a moderate calorie surplus of 10-20%.
Calorie surplus (10%)
|Calories to consume:||2231||kcal|
|Your fat intake should be:||206||grams|
Calorie surplus (15%)
|Calories to consume:||2332||kcal|
|Your fat intake should be:||218||grams|
Calorie surplus (20%)
|Calories to consume:||2434||kcal|
|Your fat intake should be:||229||grams|
Enter the calorie intake adjustment. For a calorie deficit (weight loss) enter a negative value (e.g. -10) while for a calorie surplus (weight gain) enter a positive value (e.g. 15). It is recommended that you opt for a moderate calorie deficit or surplus.
Custom adjustment (0%)
|Your BMR is:||1536||kcal|
|Calories to consume:||2028||kcal|
|Your fat intake should be:||184||grams|