An estimated 160 million Americans are either obese or overweight, according to a study. This study showed that about 13% of the global total of people who are overweight or obese are in the United States. Simply put – the United States has the highest proportion of obese and overweight people.
Unfortunately, the problem is not limited to the United States alone. In other developed nations such as the United Kingdom and Canada, you will see a lot of people who are overweight. Another study also showed that the number of weight loss products available in the market has more than doubled in the last 10 years but weight problem keeps on moving up.
Interestingly weight loss market has created a profitable market for weight product marketers, so it is not surprising that most of these fad products don’t work. Most of them were not produced to work but to deceive you and take your money. While most of these new fad products keep on failing as soon as they come out, there is one diet that has been around for almost a century, it is called Keto Diet.
Keto diet was developed in 1920 as a treatment for convulsion during epilepsy. At the time, most people weren’t so much concerned about their weight, so Keto diet was abandoned after another alternative treatment was produced for epilepsy. In recent years, it is making a resurgence again thanks to the popularity of this diet amount Silicon Valley Workers.
Keto diet has become popular again in the last couple of years. However, it should be noted that this diet wasn’t developed today. It has been around forever, you just don’t know of its existence. If you are wondering if keto is another fad diet, I can guarantee you that it is not. In this article, you will learn everything that you need to know about keto diet and how you can use it to achieve a fast and sustainable weight loss.
Keto diet is a diet that is high in fats but low in carbs. Keto diet encourages you to keep the number of carbs you have in your diet to the barest minimum while increasing the number of fats you have in your diet to the highest level. An ideal keto diet should consist of 80% fat and little or no carbohydrates. Some of the staples of the keto diet include eggs, oils, fish, dairy, green vegetables, and MCT oil. However, you must avoid foods such as rice, grain, potatoes, all types of grains, all types of processed foods, and fruits.
Most people who are trying to lose weight have demonized fats. When they hear they should eat more fat when following keto diet, they wonder if this is the right move. The truth is that not all fats are bad and when used in the right way, fat can be your ally. Below, you will learn the logic behind this diet and how it works exactly.
The logic behind keto is that when you eat food, your body stores fat and turn carbs into energy. When you follow keto, you reverse the process. Instead of using carbs as energy, you use fat.
Keto helps you to achieve success in your weight loss plan and overall health by taking an entirely different approach. Instead of demonizing fats, like many other diets do, or forcing you to resort to extreme exercise techniques, keto works by changing the fuel source the body uses to stay energized.
Most of us eat foods that are usually high in carbs. After eating such food, the body will break down these carbohydrates during digestion into molecules such as galactose, fructose, and glucose. It then makes use of glucose as the body’s primary energy source.
When the body utilizes the carbs (which is now converted to glucose) as energy, it will no longer have any use for fats that you ate. Your body will now store these fats in various parts of your body and this is why you gain weight.
When you are following a keto diet plan, you will severely decrease your carbs intake while increasing your fat intake. When the body can no longer access carbs as glucose and use it as a primary energy source, it will switch to the fats stored in your body as the energy source.
The above happens through a process known as ketosis. This Ketosis is when your body converts the fat in your body to energy source called ketones and uses them instead of glucose. The fastest way to achieve ketosis is through intermittent fasting. Unfortunately, you cannot last forever. However, when you limit the number of carbs in your food, you trick the body into thinking that you are fasting and therefore place it in a state of ketosis where it will start breaking down fats and use them as a primary energy source.
The main objective of keto is to lose weight in a fast, healthy, and sustainable manner. Keto is one sure way you can lose fat without harming your body. It encourages healthy weight loss along with other benefits which include:
When you decide to follow a keto diet, you should know that there are foods you should eat and those you need to avoid. Below, you will learn about some foods that you need to eat and those that you will need to avoid.
- 60-80% of your daily calories from fat sources
- 15-25% of calories from protein sources
- 5-10% of calories from carbs.
The basic guide when choosing foods to eat is to ensure your foods are high in fats and very low or have no carbs at all. Make sure that any food you choose doesn’t have up to 5% carbs:
- Fish and seafood
- Natural fats like coconut oil and olive oil
- Non-starchy vegetables like broccoli, avocado, zucchini, cauliflower and cabbage
- Unsweetened tea
- Unsweetened coffee
- All types of grains
- Chocolate bar
- Red wine
Keto diet is backed up by years of research and proven results. Perhaps, the best part of this diet is that it does not promote any supplement or pre-packaged food plans. You can choose what to eat from your kitchen if you want or buy them from the food market. When you follow keto, you make use of a natural process to turn your body into a fat-burning machine.
Following keto can lead to quick weight loss and provide you with more energy. Over the years, there has been a tremendous success story from a good number of keto dieters. In a study, over 19,000 keto dieters experienced rapid weight loss and fewer side effects after just one year. When done well, keto can be a healthy and sustainable weight loss method.