Define “Success” With Your Transformation Story
When the time comes, we all go through one or the other diets to keep ourselves in check. Not only do we make our shape better, but we also feel better about ourselves. What better way to motivate others than narrating your story about your transformation? This page is about keto diet weight loss reviews and how it has changed lives throughout the world.
Not every day do you find someone saying that you get to eat the healthiest and tastiest foods on the planet but also get to lose weight simultaneously. Keto diet makes it possible because there are so many mouth-watering recipes and dishes that you will continue to cook and consume even if you wish to opt out of keto.
Keto Diet Weight Loss: What Is Keto?
Keto is one of the most trending topics that is being discussed in the health industry right now. This kind of diet involves eating a lot of fat and cutting out carbs. This diet has a lot of advantages when it comes to holistic health and is an overall advantageous method of losing weight. Because not only you will be losing weight, you will also be gaining a lot of energy, lowering your stress levels, helping your anxiety, depression, mood swings, etc.
Keto diet has been picked up very recently by the media and is wildly trending in the West. This is due to its natural nature and how it seamlessly blends in with people’s daily routines. Keto diet also doesn’t demand special exercise routines, but exercise has shown an increase in the effect of this diet’s effectiveness.
Keto Diet Weight Loss: How Does It Work?
The “normal” diet runs on a metabolic process which is scientifically called glycolysis. This is where glucose is broken down and is converted into energy. This process happens as per the demand and the glucose that hasn’t been converted yet gets stored in the body as fats. These fats melt at a very slow rate when the body gets sufficient exercise.
Keto diet is a type of diet which works on the process of “ketosis”. This is a metabolic state of the body wherein the fats are converted into energy. This conversion happens as the fats are broken down into ketones namely BHB. Beta-hydroxy Butyrate is the ketone that is present at the concentration of over 78% and is responsible for the benefits of keto.
This ketone gets broken down into energy while simultaneously breaking down more fats. This process continues in a cycle and that is how the body melts even the most stubborn fat deposits off several places in your body.
Keto Diet Weight Loss: The Numerous Benefits
There are several benefits that you can gain by staying on the keto diet for a period of time. These benefits are listed below:
- Rapid Weight Loss:
Once you achieve the state of keto, then your body starts burning through the fats present rapidly. You will find that fats that you’ve accumulated over the years start to melt and your physique becomes leaner. Many people have reported having lost over 100 lbs in a single year of being in a keto diet.
- Enhanced Cognitive Function:
The main ketone responsible for creating energy- BHB- also is absorbed in the brain pretty quickly. This ketone ensures that the neurons are not damaged and protects them from neuroinflammation and degeneration. This, in turn, increases the cognitive abilities
- Improved Insulin Sensitivity:
BHB helps to keep glucose and insulin levels in check. Therefore, it helps to improve insulin sensitivity and serves to be a big help to people suffering from Type II diabetes.
- Enhances Bodybuilding Capabilities:
Since energy is produced and fats are utilized to do them, this will improve your recovery times. Not only that, but keto diet weight loss process will also help in building your muscles since we’re not completely abandoning carbs and still consume proteins in plenty.
- Fights Oxidative Stress:
Oxidative stress is one of the reasons why fatigues happen and stress happen in muscles. BHB helps in countering this. This is helpful not only in the muscles but also in the brain.
- Fights Inflammations:
A natural property of this ketone, it helps to counter inflammations by blocking a compound called NLRP3.
- Helps Fight Several Mental Conditions:
Being on a keto diet can really benefit people with several mental conditions like dementia, depression, mood disorders, Alzheimer’s & Parkinson’s disease.
Other benefits of being in a keto diet include:
- Increasing bone density
- Helps to fight cancerous cells
- Reducing acne
- Helping deal with photosensitivity
- Varicose ulcers
- Diminishing cachexia
Keto Diet Weight Loss: Why Is It Suitable For Middle-aged People?
There are so many people who are in their middle ages who wish to lose weight and want to get back to shape. Keto diet is one of the best diets for people like that to follow. This is due to several factors.
There are several diets that a person can follow but they come with their own set of setbacks and compromises. On the other hand, keto diet weight loss demands you to eat fats in order to burn them. The traditional diet is not an option because, after a certain age the daily food intake only provides the minimum nutrition for day-to-day function.
Keto diet weight loss is the perfect way for a middle-aged person because it will also help to regulate the blood sugar levels. This means that the person can lead a balanced and a better overall life. Not only that, but the exercise that comes with the other diets can cause strain on various muscles and joints, damaging them even more. Keto diet does not have this drawback and hence, it is considered to be an ideal solution for all ages.
Keto Diet Weight Loss Reviews vs Traditional Diet
Traditional diet includes you cutting out food for the most part and exercising. The logic behind this is that you spend more calories than you earn. As a result, regardless of how many calories you earn, at the end of the day, you will be very tired. Not only that, but these fatigues can harm the progress of the next day.
Keto diet weight loss has another advantage over this type of diet due to another factor. People with specific medication who need a specific amount of calories cannot go on this diet. This is because they have a minimum number of calories to earn per day. In keto diet, this is not a problem, because your calories will burn naturally. Also, a common side effect is that cravings become too high to handle, often making people quit this diet.
Keto Diet Weight Loss Reviews vs Paleo Diet
It is called the Paleo diet because of its resemblance with the kind of foods that cavemen had in the Paleolithic period. So the logic of this diet is simple- imaging as if you’re living in a cave and the foods that you can have and cannot have.
This includes not consuming foods like grains, processed foods and most importantly, sugar. In any form, sugar is deemed to be the culprit behind obesity and is avoided by Paleo experts. Keto is different because it allows the consumption of grains as they are a source of fiber.
Keto diet weight loss is all about forming a balance in our diet. Although sugar and processed foods are also a common enemy in this diet, the focus is to get you all the nutrients that are essential for your body. Unlike the Paleo diet, which aims to set back the scene to the era where agriculture was not yet a phenomenon.
Keto Diet Weight Loss Reviews vs Atkins Diet
This diet was given by Dr. Robert Coleman Atkins and it has been in the “fad” since the 2000’s. The standard diet is called Atkins 20 and the new version of this is called Atkins 40. Atkins 20 had several restrictions which included a maximum of 20 grams of carbohydrates a day and Atkins 40 is more liberal at 40 grams.
The problem with this is that this is a very short term approach for weight loss. After a period of time, it becomes a weight management routine as you start to eat more amount of carbs again. The complication of coming back into Atkins is higher after you’ve successfully completed the course once. Also, it is very likely that you’re going to gain your lost weight back if you start the intake of carbs after an extended period of time regardless.
The only pro that this diet has as compared to keto diet weight loss is that you don’t need to meet the specific metrics. Keto needs you to consume at least 70% fats, at least 25% proteins and a maximum of 5% carbs. Atkins also hasn’t recommended people to stop eating processed foods. And hence there are so many cases where people have had them just because they were low-carb and ran into health issues. Lastly, there is no definite improvement in mental health or holistic health.
Keto Diet Weight Loss Reviews vs Liposuction
A very common practice that has been advertised very well and has been caught up by so many people. As it is so elegantly advertised that the fat will be sucked out of your body and the result will be magical, so to speak, the risks are not mentioned until you’re just under the knife.
There are so many cases where people suffered through side effects like their skin being burnt, hair fall, bruises, scars, superficial nerve damage, etc. unlike Keto.
In a keto diet, the whole process is natural, safe and doesn’t involve physical side effects. A point worth mentioning is that the amount of money that you will be spending on this invasive procedure won’t be worth it because the fats will return to your body. This is because you are not doing anything to stop it from getting accumulated. Not only that, but there are a lot of other factors involved like the time of surgery, consultation, recovery, etc.
It is worth noting that the fat will relapse albeit the diet is suggested by a doctor.
Keto Diet Weight Loss: What To Eat
Since it is new for you to begin a keto diet, it will also be appropriate for us to mention what you can eat. And most importantly, what you should eat.
In a keto diet, you cannot eat a lot of carbs alongside a lot of fats. This may be confusing to so many people as to what to eat while avoiding carbohydrates. This is due to the fact that most of the stuff that we eat is rich in these carbs, which we don’t make use of.
Here’s a list of the foods that you can eat during keto diet that will give you lots of energy and motivation to stay on this path.
- Grass-fed meats like lamb, goat, and beef
- Seafood which are caught in the wild, not farmed
- Pork, poultry, eggs, butter, ghee, gelatin, etc
- Tallow, lard, chicken fat, goose fat,
- Avocado oil & avocado, olive oil & olives, macadamia oil
- Leafy greens like spinach, broccoli, lettuce, chives, bok choy, endive, Swiss chard, radicchio, etc.
- Asparagus, cucumber, zucchini, bamboo shoots, celery stalk,
- Mushrooms (Portobello, shiitake, brown, white, chanterelle, etc.)
Keto Diet Weight Loss: What To Avoid
While on a keto diet, there are certain restrictions put in place to streamline the process of your body transitioning from glycolysis to ketosis. You should avoid the following so that you don’t fall back into glycolysis.
The measures are:
- Drinking Alcohol:
Keto diet aims to increase the metabolism of the body to such an extent that the body can naturally burn fats. Alcohol, on the other hand, slows down this metabolism. This makes it difficult for the body to adjust to the transition to ketosis and the process of weight loss slows down. The maximum alcohol you must intake while starting keto or in the initial months of keto must be less than 2 beers or less than a cup of wine.
- Having Too Many Carbs:
If you’re familiar with keto, then you know by now that you have to restrict carbs out of your diet in order for keto to work. The logic of keto diet weight loss is simple. If you stop having carbs and start having fats, then you will lose weight. Not following the metrics of keto might do more than hurt that.
- Avoiding Veggies:
Keto diet weight loss is all about having a balanced diet take care of your body and you losing your weight in a healthy manner. Avoiding vegetables will put you in a place where you will be losing out on the crucial ingredients that help run your body.
- Stressing Out:
Unwanted stress is a serial offender for so many things. If you encounter a situation which seems to be stressful, then you should either deal with it in a productive manner or avoid it altogether. The second option is not available in most situations and hence, one must find the best possible solution for the problem and pursue it.
This seems stupid but some people do not have the habit of drinking a lot of water. Keeping the body hydrated is an essential part of a keto diet weight loss as it can deplete electrolytes and other essential fluids.
- Eating The “Wrong Fats”:
You know that keto diet includes eating a lot of fats. But this should not be an excuse for you to eat foods that are deep-fried. MCT or medium chain triglycerides are the kind of fats that you need. Other kinds of fats are not recommended to be consumed.
Keto Diet Weight Loss: What’s Keto Flu?
When you transition from the state of glycolysis to ketosis, then there are certain factors in your body that are resistant to change. These factors can cause symptoms and can be hard to bear, similar to that of the flu. Hence, this condition is called ‘Keto Flu’.
On an average, this flu will only last for a week. The symptoms of this flu begin a week or two from restricting carbs. The symptoms include:
- Sugar cravings
- Brain fog
- A loss in concentration and focus
- Weakness in muscles
You won’t face all of these symptoms at once, but only a few at the same time. The period for which these symptoms last will vary from person to person.
You can take some steps to ensure that keto diet weight loss is not affected by these symptoms.
- Drink lots of water along with a pinch of salt.
- Eating more fat
- Supplementing with elements like sodium, potassium & magnesium.
- Making your sleep cycle better
- Relieving stress from time to time.
Can You Gain Weight On Keto Diet?
On a keto diet, gaining weight can be a bit of a hassle. But it is definitely possible and can be done. Alongside burning fats, you can also build lean muscle mass, thereby gaining weight.
There are some foods that can help you do the same and they are given below.
Red meat is especially good as it contains a massive amount of fat as well as proteins. Meats like beef, chicken, pork, lamb, etc. can help you enhance your muscular strength.
It is a very energy-dense source of food. It contains omega-3 fatty acids alongside a lot of proteins which will really help in building muscles.
Fried eggs, poached eggs, boiled eggs, omelets, steamed eggs, etc. are all excellent source of fats and proteins. Plus, they make a great breakfast.
These products are energy-dense and are highly nutritious. Some of the most preferred items are butter, cheese, yogurt, ghee, whole milk, and heavy cream.
Avocados and olives can help a great deal while gaining weight. Other fruits that can also help with their rich antioxidant content are berries, apples, bananas, etc.
Starch is also essential up to a certain extent when it comes to gaining weight. Hence, adding spinach, chives, garlic, mushrooms, etc. can help you with building lean muscle mass.
- Plant sources of fat:
Several oils can contribute a great deal in providing your body with the fats necessary. These include avocado oil, coconut oil, nuts, dark chocolate, etc. and they are all naturally energy-dense as well as are filled with other essential nutrition.
Can Vegetarians Be On Keto Diet?
There are several options available for vegetarians to get into keto diet. Protein and fats are available in several vegetarian foods naturally and they’re also naturally energy-dense. Foods like avocado and olives are a must if you’re a vegetarian and wish to get into keto.
Bulletproof coffee is one of the most famous dishes in keto diet and it utilizes coconut oil and butter. This is way better than normal coffee because of the amount of energy contained in coconut oil and butter.
For better results, people have also tried and are using MCT oil as an alternative to coconut oil. It is nothing But “medium chain triglycerides”, the same which is found in coconut oil, but in pure form. It is odorless, tasteless and makes a little bit more froth when blended while making the bulletproof coffee.
Keto Diet Weight Loss Reviews: Side Effects
No diet is perfect. Keto diet also has certain side effects that you should be aware of as it might be bothersome to many people. There is a list of side effects that may happen to you but is not necessarily true for everyone.
- Sugar Cravings:
If you cut out sugar, it is very obvious that you will have sugar cravings. If you start to use alternate sources of sweets like stevia and jaggery, then this can help. These cravings will last only a couple weeks into the diet but their effect shouldn’t deter you from the path.
- Frequent Urination:
Since glucose is being burnt in the liver, it triggers a release of water combined with your body excreting excess sodium. Along with sodium, other minerals like magnesium and potassium are also released and this is done through urine. Hence, you will feel the urge to pee a lot in the initial week of this diet.
Since essential minerals like sodium and magnesium are pulled off your body, leading to problems like dizziness, fatigues, and light-headedness. You can counter this side effects by eating foods with high content of potassium like avocados, leafy greens, broccoli, etc. and this will help you feel better within a week.
- Low Level Of Blood Sugar:
In the beginning stage of ketosis, low blood sugar is a common phenomenon. Your body will get used to the low-carb nature of your diet eventually, but until then, it will release the usual amount of insulin to counter the sugar in a regular diet.
- Muscle Cramps:
Due to the minerals lost, muscle cramps are very common and this can be prevented by adding salt to the water that you drink.
Due to the change in the diet, your body takes some time to adapt to the change. Insufficient amount of fat intake can also lead to diarrhea.
Similar to the situation above, dehydration can cause your digestive system to not function properly. This may lead to constipation. You can counter this by eating foods filled with fiber, adding salt to your water, and drinking lots of water.
- Disturbed Sleep Cycle:
Due to the changes in your diet, the levels of hormones like serotonin and insulin go down. This could lead to a disturbance in your sleep cycle. Having foods with protein and carbs right before bedtime can help you in the initial stages of the diet.
Another reason for this is consuming foods with high levels of histamines. You can counter this by eating vegetables more and adding foods like avocado, bacon, and eggs in your diet later.
Due to the non-availability of fluids, your heart will need to work harder to pump blood around. The solution for this is again, drinking adequate amounts of water with added minerals and salts.
For patients with diabetes, the level of insulin they take as injections should also go down. Otherwise, they will also experience palpitations. They should consult a doctor before getting into keto diet weight loss.
- Heart patients may also experience palpitations because of the slightly higher blood pressure.
Keto Diet Weight Loss: FAQs
- Can vegans be on keto diet?
Yes, there are several options available in a vegan diet that can help them to get into keto diet.
- Does keto diet cause diarrhea?
It is one of the side effects of keto but is not very harmful. This side effect can be treated immediately and it can diminish within 3-4 days.
- How much time will I take to get into keto?
If you pursue keto naturally, you will take anywhere from 6-8 weeks to get into the state of ketosis.
- Are there any solutions that can help me with getting into keto quickly?
BHB salts are a great option if you want to get into keto as they may quicken the pace. You may reach the state of keto in 4-6 weeks.