Keto, The Best Way To Lose Weight
Posted: 23 July 2023
Introduction
One of the best ways to lose weight is to change your eating habits by minimizing your intake of sugar producing foods like cakes, white bread, white rice, and some sweet fruits which are all rich in carbohydrates. To fully appreciate how this work, it is important to understand the real cause of weight gain.
Glycemic Response
The term Glycemic response refers to the extent to which the consumption of food and drinks, which are high in carbohydrates, affects our blood sugar levels. It is measured by what is called the Glycemic Index (GI). The higher the GI of a particular food, the more likely that food is to cause weight gain. Foods that are rich in carbohydrates have a high GI. It is therefore, important that we minimise the intake of such foods and increase our intake of low GI foods as part of our regular diet. Foods with low GI include vegetables and some herbal foods which have high fiber content and polyphenol antioxidants.
The inclusion of these low GI foods in our diet slows down the digestion of starch and regulates the production of insulin, thereby minimizing the release of glucose into the bloodstream. Consequently, this results in low blood sugar levels in the body. Since the body stores any excess sugar as fat, the consumption of foods with low GI minimizes the build-up of fat thereby reducing our chances of developing diseases like diabetes and obesity. The fiber in low GI foods also slows gastric emptying thereby reducing the craving for food which further assists in weight management. You can achieve your goal of losing weight without natural herbs by sticking to a keto meal plan which is rich in protein and vegetables and very lean on carbohydrates.
The Keto Meal Plan
Since May 2023, I have put this into practice by controlling my intake of sugar (carbohydrates) in all its forms in my diet by sticking to a keto meal plan. I got a pleasant surprise when I weighed myself last week and realised that from a weight of 85,9kgs, when I started the keto meal plan, I now weigh 81.2kgs. So, in less than three months I have lost a total of 4.7kgs. For me, this is a massive achievement because I have been trying to lose weight for many years without much success, although I have been exercising a lot.
The adoption of a keto meal plan is really helping me achieve my ambition of reducing my weight to around 75kgs. I can now wear some of my clothes, especially shirts and suit jackets, that had become too small to button up due to the protruding tummy. My body had become so disproportionate to the extent that I could not get a shirt or jacket that would fit well from most of the local shops, without alteration. If I got a jacket with the right size of arms and shoulders, I would not be able to close the buttons. If I got one that could accommodate the tummy, the arms had to be altered to shorten them to size. This is now a thing of the past as I am now able to get clothes that fit well without any alterations. I really would encourage anyone who has been trying to lose weight without much success to start on a keto diet plan.
Getting Rid of Chest Fat
Apart from belly fat, chest fat can also be very difficult to get rid of. No matter how much weight some people lose overall from the body, losing chest fat is usually such a difficult feat. This is usually due to a condition called gynecomastia, which is an abnormal amount of glands under the nipples, which leads to the accumulation of fat around this area. For such people, and for anyone wanting to lose chest fat, it is recommended that they try and maintain low body fat, say around 18%. One of the best ways to achieve this is a Keto diet.
But how does keto work?
I like to explain things in simple layman terms so that we can all appreciate how they work. Keto is a muscle sparing fat loss diet which works by forcing the body into ketosis, a process that happens when the body is deprived of enough carbohydrates to burn for energy. When this happens, the body will be forced to convert fat into what are called ketones, which are small molecules produced in the liver when the body breaks down fats for energy in the absence of sufficient carbohydrates. The only time the body creates and burns ketones in large quantities is when insufficient glucose is available.
To achieve this, carbohydrates need to be restricted to not more than 30 grams per day, and a minimum of between 50 and 150 grams of protein should be consumed per day for every pound of body weight. This will restrict the calories that the body gets per day, forcing it to burn fat as its primary fuel source, at a high rate. A keto diet keeps the metabolism from slowing down, and is the best way to lose weight.
However, sticking to a Keto diet can be tough, especially in the first few days since the body will still be adjusting and will not have reached a state of ketosis yet. During these early stages, you may experience the “keto flu”. Fortunately, there are some Keto Beta-Hydroxybutyrate (BHB) dietary supplements that one can take to expedite the process of reaching ketosis and help mitigate the challenges of embarking on a ketogenic diet. Keto BHB supplementation is a tried and tested way to raise the level of ketones in the body thereby quickening the process of achieving ketosis. Whilst the ketogenic diet might not require exogenous ketones, most people who embark on keto dieting programs choose to take Keto BHB dietary supplements.
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