The Benefits of A Ketogenic Diet
The ketogenic diet is becoming increasingly popular due to the great results that people experience. In this article, we’ll explain the basis of this diet and evaluate its efficiency.
How is the ketogenic diet effective?
The key to the effectiveness of the ketogenic diet is ketosis. Ketosis is a metabolic state where more fat is burned. This applies to fat that’s accumulated in the body and the fats that are being ingested.
Therefore, during ketosis, it’s easier to lose weight faster. To achieve the state of ketosis, carbohydrates have to be eliminated from your diet. They can be replaced with healthy fats which will become the main basis of your diet.
The ketogenic diet is also effective since it provides a feeling of fullness. The diet has a base of healthy fats which take a long time to digest. This prevents the feeling of hunger from arising.
The feeling of fullness is an important factor to have when adhering to a diet. When it comes to low-calorie diets, sooner or later, there is an urge to binge eat or to abandon the diet entirely. This, however, does not occur when it comes to the ketogenic diet since there’s a feeling of fullness.
It’s important to note that the ketogenic diet is more effective during the first weeks. After starting the diet you will be able to notice weight loss. After the first weeks the loss of fat will occur slowly and progressively.
Don’t be discouraged if you notice more weight loss in the first weeks and less in the weeks to come. That’s how the ketogenic diet works, weight loss will continue in a slow but progressive manner.
Does the ketogenic diet have any drawbacks?
Although this diet is very effective, it also has certain disadvantages. Therefore, it should be carried out under the supervision of a specialist or for short to medium periods of time only. This way you’ll be able to benefit from all of the advantages of this diet while maintaining your good health at the same time.
The main drawback of the ketogenic diet is that by eliminating carbohydrates from your diet, you won’t be consuming some essential nutrients, important for the proper functioning of the body. Some of these important nutrients include:
- Fiber. Fiber is essential for the proper functioning of the intestinal tract and deficiencies can cause constipation. In addition, fiber helps regulate cholesterol levels. Therefore, fiber should never be eliminated from your daily diet, not even for a short period of time.
- Vitamins and minerals. The ketogenic diet also reduces the intake of vitamins and minerals. This can cause the body to feel tired. Ideally, the state of ketosis should be achieved without eliminating the intake of these important nutrients.
Diet isn’t everything
The ketogenic diet is limited to eliminating carbohydrates and increasing the healthy fats in the diet in order to lose weight quickly. If the diet is carried out properly for a short to medium period of time it can be an effective way to lose weight. However, you have to keep in mind that in the long term, it’s important to have a varied and balanced diet.
You must also keep in mind that exercise is an important factor when it comes to losing weight and maintaining health.
In order to lose weight, you should not limit yourself to just a diet. Exercise is the perfect complement to a healthy diet. Exercise does not have to be performed every day or in a high-intensity manner. However, it’s important to exercise a few times a week. A balanced diet and exercise are the basic pillars to living healthy.