How To Lose Weight Fast With A Healthy Keto Diet | health guideline 360

 

Are you also worried about the increased weight? So in this article we will tell you some things about the ketogenic diet, some tips that you will be able to lose weight by following them, and start looking beautiful and young. then you move towards the main topic below.

What Is the Keto Diet and There Benefits:

The word keto comes from ketosis, where the body burns fat and fat cells convert into small organic compounds called ketones, which the body uses as a fuel source along with another fuel source, glucose. Ketones as a fuel source are much better than glucose fuel source, and the majority population is shifting towards glucose fuel source.
If someone wants to lose fat Very quickly, it is not possible without ketosis and ketones. It is a reliable cleaner fuel source with many benefits, including:

• Improved brain function

• Reduced inflammation

• Increased energy

• Maintaining normal blood sugar levels due to proper energy metabolism.

• Lose weight Very quickly

• There are no side effects from using keto diet

So, in a basic ketogenic diet, keto means using fat as an alternative fuel source instead of glucose. Healthy keto means a diet that provides the body with all essential nutrients and promotes fat loss.

How To Start Healthy Ketogenic Diet?

Consume quality foods that contain all the necessary nutrients the body needs, such as the ketogenic diet and intermittent fasting. Now, what is intermittent fasting? It's not a specific diet plan like the ketogenic diet; it's a pattern of eating. In intermittent fasting, you eat during specific times of the day and eat nothing for the rest of the time. For details on permissible liquids and how to fast, refer to upcoming articles. So, eat twice or thrice a day, but snacking in between meals is not allowed.
Can eat proper food What happens when you skip meals is that the frequency of eating decreases because whenever food enters the body, insulin levels rise, and elevated insulin hormone levels inhibit fat loss. The body cannot enter ketosis and produce ketones because regular food is entering the body, which is being converted into glucose, and the body is using it as an alternative fuel source. To lose weight, we need to get the body into ketosis quickly, and to get the body into ketosis, you need to start intermittent fasting. By following the tips in this article, you can achieve better results.
Elevated insulin is dangerous for the body. Through intermittent fasting and the healthy keto diet, we are reducing excess insulin levels, not trying to bring insulin down to zero. We are only controlling insulin spikes, and in the majority population, insulin levels are elevated because insulin tests are not conducted. The focus is solely on blood sugar levels; only glucose levels are checked, and insulin is not discussed.
Nevertheless, here we are talking about lowering insulin levels, and reducing the number of meals can reduce the frequency of eating.
You can start intermittent fasting by eating twice a day. Have two meals a day, then gradually decrease to one meal a day.

Keto Diet Plus point:

The point is not to excessively focus on eating fewer calories. After all, it's not about eating more in any case. The body should receive all the nutrients it needs, and the plus point here is that when you start intermittent fasting, the body adapts itself to the nutrients it is receiving and starts conserving nutrients. It takes two to three weeks, but then the body starts spending less on nutrients. The body begins to retain or hold onto nutrients better, and then the concern arises about how to prevent muscle loss during fasting because in weight loss, we want to lose fat, not muscles. So, the good thing about intermittent fasting is that it increases growth hormone which helps preserve muscles. Growth hormone assists in muscle growth and helps in resistance training, weight training, etc., so the effect increases. In intermittent fasting, the body starts conserving protein, which helps in maintaining muscle mass. There is no muscle loss.

Reduction Of Carbohydrates:

In the healthy keto diet, there are two essential things to reduce insulin levels.
✓ Number one is the reduction of carbohydrates: refined carbs, added sugars, pasta, sifted flour. You can consume carbohydrates from fruits, but choose low glycemic index fruits, avoid fruit juice as it lacks fiber, and fruit juice has a higher net carbohydrate content because of more sugar, while whole fruits have less net carbohydrate content due to fiber, which does not spike insulin.
✓ The second essential thing is eating less frequently, so here the intake of carbs also decreases, and eating frequency also decreases, which puts the body in fat-burning mode. Ketosis occurs, new cells are formed, which start using fat as an easy fuel source instead of sugar. Contrary to what was happening before, when you were consuming a lot of carbohydrates and insulin was converting it into fat. If there is too much fat in the body, it is commonly said that overeating causes it, but in fact, it is caused by consuming too many carbohydrates. Due to this, the body's metabolism gets disrupted, and in a disrupted metabolism, you cannot lose fat.

Signs Of Elevated Insulin And Guidelines For Controlling It:

What are the signs of elevated insulin? Firstly, an enlarged abdomen, high blood pressure, high cholesterol, fatigue, especially after eating. On a ketogenic diet, fatigue after eating will improve dramatically. Postprandial sleepiness, dramatic improvement in cognitive function, better ability to think, understand, and make decisions, are also signs. Other signs include lack of focus, poor memory, mood swings, anger outbursts because blood sugar remains high, and blood pressure stays elevated. Constant hunger, craving for food all the time, and not feeling full without eating bread or rice are the reasons why intermittent fasting and fasting are very beneficial in the long term. Success rate is very high because your constant hunger disappears, and cravings disappear.

Keto Diet Plan:

You can simplify the keto diet plan because the keto diet plan, which we often see on platforms, consists of a plate showing that you should take 70% fat, 20% protein, and 5 to 10% carbohydrates. It becomes a bit complicated to convert food into grams and then count calories.
The simplified version of this is to make your plate in such a way that half of the plate is salad, a quarter of the plate is lean protein, and the remaining quarter part is fat. Add some fruits to the salad for carbs, such as guavas, pears, apples, strawberries – these fruits have a low glycemic index. Whereas mangoes, grapes, watermelon are high glycemic index fruits and cause insulin spikes. Because when we talk about healthy keto, it not only helps in weight loss but also reduces overall inflammation in the body. You become super healthy, cognitive function improves, mood stabilizes, and the body functions properly And you lose weight very quickly.