The ketogenic diet is deemed effective because not only it the diet low in carbohydrates and high in fats, but it also forces the body to enter a state of ketosis by using stored fat for energy instead of glucose. The theory behind the ketogenic diet is that the human body is intended to work with either fat or carbohydrate stored in the muscles as glycogen as its primary source of fuel or energy.
It is during ketosis that your body converts fat into compounds known as ketones and begins using them as its main source of energy. Restricting your carb intake to less than 25 net grams per day will not only lower your blood sugar and insulin levels, but it will also lead to the release of stored fatty acids that your liver eventually converts into ketones.
The level of carb restriction needed to induce ketosis varies from person to person to a certain degree, but it is the most effective way to achieve ketogenic results and promote rapid weight loss, control blood sugar levels and reduce heart disease risk factors.
There are some incredible keto results all over the internet. Check out this girl’s results from one month on the ketogenic diet.
There are also many blogs where the writer documents their success while on keto. This is an awesome one called Fit Mom Journey where she does a 60 days of keto diet results.
A typical ketogenic diet must be followed to a tee and monitored closely by qualified dieticians or physicians because although it is sufficient in protein, it is quite low in carbohydrates, it restricts calories and fluids, and it must be supplemented with vitamins and calcium to minimize the risk of nutritional deficiencies. When followed properly, anyone on this diet can expect to see significant ketogenic results.
Adhering to the ketogenic diet is not only an effective way to lose excess fat, but it also is a way of lowering your risk factors for various chronic ailments especially with metabolic, neurological or insulin-related diseases. Consider the following ketogenic results that can be expected during this diet:
• It can cause significant reductions in seizures in epileptic children
• Ketogenic diet has been shown to improve insulin sensitivity in people with diabetes by 75%
• It can be used to treat several types of cancer and slow tumor growth
• The diet may slow down the progression or reduce symptoms of Alzheimer’s
• It can help improve symptoms of Parkinson’s disease
• The diet may help improve acne because you are essentially eating less sugar and processed foods
• Other conditions that a ketogenic diet might be beneficial are such Lou Gehrig’s disease, Alzheimer’s disease, polycystic ovary syndrome, and metabolic syndrome
There are foods in this diet that need to be eliminated or reduced to achieve the best ketogenic results. Basically, high-carb foods must be limited, and except small portions of berries like strawberries, all fruits should be eliminated. Other foods on the list that need not be consumed are sugary foods, starches, legumes or bean, tubers and root vegetables, and low-fat or diet products that are often high in carbs. Ketogenic dieters must also refrain from some condiments or sauces that contain sugar and unhealthy fat. They should also limit their intake of unhealthy processed fats such as mayonnaise.
Consuming alcohol or sugar-free foods diet is also not recommended mainly because not only do most alcoholic beverages contain cards that can throw you out of ketosis, but diet foods are also highly processed, some which are high in sugar alcohol content that can affect ketone levels.
If you love all things meat, then this diet will tickle your fancy. The diet is very low in carbohydrate and what you eat will only consist of the following foods:
• Red meat, chicken, turkey, sausage, ham, or bacon. However, you must check the carb content of processed meat products to ensure that they are not cured with sugar or honey
• Fresh shellfish and fatty fish such as mackerel, salmon, trout, and tuna
• Healthy fats – primarily coconut oil due to its high percentage of lauric acid, which produces a more sustained level of ketosis. Extra virgin olive oil and avocado oil can also be used in this diet.
• A variety of low-carb green vegetables such as spinach, watercress, Brussels sprouts, kale, tomatoes, onions, and peppers
• Most nuts, but must be eaten in moderation
• Eggs, cheese, and avocados are a staple in the ketogenic diet
• Healthy spices such as cinnamon, turmeric, cayenne pepper and herbs like sage, peppermint, holy basil, ginger, garlic, rosemary, fenugreek, etc. can all be used in this diet for their evidence-based health benefits
Workout enthusiasts can also choose the cyclical ketogenic diet option where they follow a typical ketogenic diet from Monday to Friday while combining three workout sessions in the week, then load up on carbs on the weekend but don’t exercise at all. This diet allows you to store up some much-needed energy for the week ahead. You get the best of both worlds and appreciate life-changing ketogenic results.
That said, there are many professional athletes who are on the ketogenic diet full-time. One of those is former NFL quarterback Tim Tebow.