What is a Keto Diet plan
What is a Keto Diet and How Does it Work?
Consume fewer carbohydrates.
Consume no more than 20-30 grams of carbohydrates per day.
Do this every day for at least four weeks.
So, in a nutshell, that is the essence of the keto diet, and if you only remember one thing from it, make it this.
Although carbohydrate restriction in the diet has become more widely accepted in Europe and other continents, as well as in the scientific literature in recent years, the concept is still unfamiliar to many people. Many people claim to have "tried everything" to lose weight.
They've tried eating fewer calories or less fat, and they may have eaten less or no meat, but one thing they haven't tried yet is eating fewer carbohydrates. They even serve as the foundation of the food pyramid.
Even if you do consider reducing your carbohydrate intake, the question remains: what the hell can I still eat? Should I only eat meat? Can I consume fat, and if so, how much? Are vegetables suddenly prohibited? What about the fruit? Or perhaps Nuts?
And, of course, the most frequently asked question: Can I really lose weight by eating everything I've been staring at for years? What about meat, butter, whipped cream, and fatty cheese?
On this website, I provide all of the answers to the questions, and much more.
The statistics show that the Keto diet works very well for weight loss. In total 91.3 % say their weight has decreased. Some people can lose 12 kg in 4 weeks. Of course, this significant weight loss is always due to fluid drainage, but if these people maintain these new habits and adopt a new lifestyle, they can lose 20 to 40 pounds in 8 to 12 months.
These aren't people with superhuman willpower and boundless motivation. They are ordinary people who have tried for years to be strong enough to 'eat less' and thus lose weight.
It's not the same with the keto diet plan. For the first few weeks, we severely restrict our carbohydrate intake. This is required to get our bodies to burn fat. When everything goes well, you will notice that your willpower has increased and that it has become much easier to say 'no' to unhealthy things. You can never eat less, which means you have to deal with hunger every day. It's unfair to expect that from people and then judge them when they fall short.
The keto diet plan is a way to lose weight that allows you to burn fewer calories because you don't have blood sugar spikes and you don't feel hungry. And that, in its simplest form, is the great miracle.
So it's incredibly simple. Consume fewer carbohydrates. Maximum daily intake is 20-30 g. Everything else is trivial stuff.
On this website, I share all of my best tips for allowing your body to burn fat and using your own body's fat reserves for energy.
Before we begin, a few definitions are in order.
This website is not about education or biochemistry. So, to help explain the meaning, I'll use some simple terms.
Cravings for Sugar
The condition in which your body requires sugar (glucose) as its primary fuel source.
The Desire to Eat Fat
The condition in which your body requires fat (or ketones) as its primary fuel.
Carbohydrate-Based
Having a sugar craving in a body that frequently requires new energy (glucose) to function optimally.
IMPORTANT
A keto diet is radical, and it will alter fundamental bodily functions in just a few days.
For example, if you take insulin or blood pressure medication, it is critical that your doctor guides you in lowering your dose.
As a result, if you are on medication and want to start the keto diet, always consult your doctor first.
All About Keto
Here you can read about how the keto diet is useful for weight loss and why it works so well. You will learn how your body reacts to a carbohydrate restriction, as well as everything there is to know about Ketosis.
The key to achieving long-term weight loss success.
Losing weight by eating less than you burn is, of course, true in theory, but it is extremely difficult to achieve in practice. Because when you eat less, you become more hungry. Anyone who has previously followed a low-calorie diet is aware of this.
The diet then abruptly becomes a (very difficult) exercise in remaining hungry for as long as possible. However, the project of learning to tolerate hunger for as long as possible fails in nearly 99 %.
There you have it: another failure and even more guilt and shame for lacking character, for failing to do something as simple as eat less.
I don't believe it has anything to do with your personality. It simply means you began in the wrong place.
Hunger and Willpower
Everyone's willpower has limitations, so we should use it as little as possible. How much willpower is required, for example, to not leave the supermarket without paying? Probably none. Because it's just not in your character to do something like that.
How much willpower does it usually take for you to say "no" to that piece of cake at work on Friday? Possibly a little. The key is to get to the point where saying "no" to things that don't take you closer to your goal becomes second nature. Something you do without having to exert any significant mental effort.
The keto diet can help you with that
The Keto Diet Reduces your Hunger
The keto diet stabilizes your blood sugar levels and normalizes your hunger-regulating hormones, allowing you to achieve a level of balance you've probably never had before. It becomes natural to eat when hungry and to stop eating when full.
That feels great, and when you see how it helps you control your weight, it's easy to say "no" to that piece of pie, because that one piece of pie will stop your fat burning and cause you to regress.
Sweet Makes you Long for More Sweet
Most diets that require calorie counting recommend keeping that tart in mind so you can eat everything in moderation and never feel like you're missing out on anything. However, there is a risk that you will feel as if you are missing something.
Because that piece of cake makes you want more, you'll need all of your willpower to resist the temptation and not eat more than your daily calorie limit. And because this temptation is often difficult to resist, you fall into the trap of giving in to the urge and, when you get home, eating anything sweet with the excuse that it's Friday and you deserve it because you worked hard all week to stay on track.
And suddenly you are again at the point where you need all your willpower every day to limit your amount of food. That might work for a while, but in the long run, that's really a bad strategy. The earlier you start, the faster you will lose the desired weight. The real question is, how can you eat less than you burn?
You do that by getting your hunger under control and by relying as little as possible on your willpower
What is Keto?
Keto is a way of eating that aims to make the body burn fat and put it partially or completely into ketosis (a metabolic state where the body uses fat as its primary fuel). You can only achieve this by eating much less carbohydrates .
If you eat fewer carbohydrates, this means that your diet mainly consists of fat and proteins. you can replace carbohydrates with vegetables because vegetables contain fewer cabs than pasta, potatoes or rice.
To lose weight, eating less carbohydrates is not enough to lose weight, you also have to eat fewer calories and we achieve that by eating nutrients that cause the body to burn fat and at the same time remove part of the fat from your fat reserve.
To understand how the keto diet works, we need to take a look at human metabolism and the way our bodies get energy from the various macronutrients.
Summarized
Carbs
Carbs are one of the sources of fuel for our body
All types of carbohydrates are converted into glucose, which we usually know as "blood sugar". How quickly that process happens depends on your body's unique metabolism, how refined or complex the carbohydrates you eat are, and what you eat with them.
The amount of sugar in your blood is indicated as a concentration expressed in millimoles per liter.
In normal circumstances, your blood sugar level is around 5 mmol/I, which means in other words that an adult person has about 1 teaspoon of sugar in his blood. One of our bodies' first jobs is to keep blood sugar around that level at all times. The balance that the body tries to maintain is called homeostasis. When you eat a meal with a lot of carbohydrates and a lot of glucose enters the blood, that balance is briefly disrupted and your body will try to get that excess glucose out of your bloodstream quickly and effectively. It does this by immediately using a part of it as energy for your brain, for example, and already storing the rest in your muscles and your liver for later. Your muscles and liver can store about 1000 to 2000 kcal together, depending on the size of your muscles.
The glycogen in the muscles can only be used by the muscles in which it is stored. Glycogen in your arm spears cannot be used by your leg muscles if you decide to go for a walk. However, the glycogen in your liver can be released into your bloodstream and used where it is needed. The storage capacity of your muscles and your liver is limited, and when more glucose enters your blood, your body has no choice but to convert that glucose into fat and store it that way. Once glucose is converted into fat, it must also be burned as fat. It can just be converted back to glucose.
Proteins
Proteins consist of long chains of amino acids that the body needs to ensure that your bones, tendons, connective tissue, hair and nails remain healthy.
But also your muscles and organs such as your kidneys, liver, intestines and lungs. Amino acids are constantly being converted, so it is important that sufficient building materials are always supplied.
So your body needs enough proteins to continuously make the necessary repairs and if not enough proteins are absorbed through the diet, your body has to break down its own tissue in order to use those amino acids. This is of course a situation we want to avoid.
Proteins can be converted to both glucose and fat, but that is always a pointless process. Proteins are therefore not counted as possible fuel for your body, such as carbohydrates and fat. Remember to consider protein as the most important macronutrient. Without protein you slowly waste away.
Fat
Fat is our body's other fuel and you have to learn to think of fat in your body as stored energy. That's why it's there. Even if you are a normal weight, you have more than 40,000 kcal of energy in your fat reserve. When you consider that you can only store 1000-2000 kcal in your 'carb tank', it is not difficult to understand that it is a huge advantage to be able to use this huge fat reserve.
