Overweight and obese individuals can benefit from implementing the ketogenic diet. This system of eating eliminates carbs and focuses on consuming healthy fat sources and lean proteins. If you’ve never heard of the ketogenic diet, here is everything you need to know to plan and execute this eating plan.
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What is Ketosis?
Ketosis is a metabolic state induced by eradicating carbohydrates from your diet. When you stop eating carbs, your liver begins to produce ketones for energy as your glycogen levels deplete. The liver produces ketones from dietary fat sources and body fat stores. This diet is excellent news for obese individuals, as your body consumes excess fat deposits to create ketones, leading to a rapid and effective weight loss that’s sustainable over time.
Ketosis and Weight Loss
It’s common for individuals to lose up to 10% of their body weight in the first five days after starting the ketogenic diet. However, this weight loss does not come from depleted fat stores. As your body depletes glycogen, it flushes water from your body. Every gram of glycogen binds to 4-grams of water, and in obese individuals, this may add up to 10 to 20-pounds of body weight.
After the initial transitions phase, the body begins to consume its fat stores for fuel. When combined with a long fasting period, such as 24 to 72-hours, it’s possible for obese individuals to lose a significant amount of body fat every day that they remain in a fasted state.
It’s practically impossible to remain in a fasted state forever, as you’ll eventually starve and your body is at high risk of developing a mineral imbalance. However, after a few days of fasting, you can return to a restricted calorie diet that’s less than your daily metabolic needs.
Using this dieting method could see you lose upwards of a pound of body fat, every single day.
The Top 5 Health Benefits of a Ketogenic Diet
1. Lower Blood Sugar and Lipid Profile
Abstaining from carbohydrate has a miraculous effect on your blood sugar and lipid cholesterol profile. You can expect both to drop to the normal range within weeks. In some cases, individuals who have type-2 diabetes can reverse the condition by restoring their insulin sensitivity. Similarly, you can expect a drastic reduction in LDL cholesterol while improving your HDL cholesterol profile and reducing total lipid count.
2. Reduce Inflammation
Carbohydrates create gastrointestinal inflammation that spreads to every other biological system in the body. Abstaining from carbohydrates reduces inflammation, eliminating the signs of bloat and alleviating the painful symptoms associated with inflammatory diseases such as rheumatoid arthritis.
3. Brighter and Whiter Teeth
The dramatic reduction in systemic inflammation improves the health of your gums and teeth. Individuals suffering from gum disease may notice their symptoms disappear after a few weeks on the ketogenic diet. Book a consultation with your dentist at Southcentredental.ca and have them review your dental health after trying the keto diet for a few weeks.
Wrapping Up – Stay Committed
Following a ketogenic diet isn’t for weak-willed individuals. To be successful with the diet, you need an iron will and a commitment to yourself to see it through to the end. Stay accountable to yourself and create a journal where you can record your experience. Track your daily weight loss, as well as your feeling of well-being. Give the diet enough time, and you could completely transform your body into a healthy weight range.