Looking to shed all those extra pounds for the ideal beach body? Well, you can now with the help of keto diet. It helps in the process of ketosis which aids in losing fat quicker than other procedures.
Still confused about what is it and what it does?
Through this ultimate guide, you will have a comprehensive idea about this process and starting this article with the biggest question of all “what is ketosis diet”?
Uncovering Ketosis’ working in simple terms
The metabolic process that uses fat as primary energy source rather than carbohydrates is what popularly known as ketosis. Your body directly breaks fat stored in the body as energy. It doesn’t involve the slow process of transforming muscle cells and fat into glucose to supply required energy.
An individual enters this process when his/her body lacks glucose. Chief function of keto diet is making a person’s body reach the stage.
This proves that the ‘beach body’ you desire, this process helps in achieving that.
How it offers such desirable physique?
Two steps involve when it comes to ketosis diet. They are:
- Cutting down carbs: People’s body requires adequate amount of glycogen and glucose level. However, when sufficient isn’t available insulin and blood sugar level decreases which makes a body search for alternate fuel source which is fat.
- Breaking down body fat: Beta-oxidation refers to breaking down of fats to supply energy. In this process acetyl-CoA increases that transforms into acetoacetate. It then moves to beta-hydroxybutyrate. Ketone body floating in blood then offers energy to brain and body.
This is how following keto diet will lead to your dream physique.
Using this process for more than just slimming down
Losing weight is just one of the reasons you can opt for the popular ketogenic diet. For example, it increases an individual’s energy level, improves mental focus, aids in preventing diseases for long duration and also improves physical performance.
Knowing about the different kinds of ketones will help one to understand the working procedure deeply. Three ketones types are Acetoacetate, Beta-Hydroxybutyrate, and Acetone.
- Acetoacetate in regards to keto diet
Insufficient carbohydrates level makes the body break down fat for having sufficient energy. Ketone such as acetoacetate forms by an individual’s liver during the aforementioned procedure. Then acetoacetate either transform into acetone of beta-hydroxybutyrate.
BHB or beta-hydroxybutyrate refers to one of three energy molecules your body makes.
This ketone element comes into existence when a person’s body runs on fat rather than carbs. People also refer to it as 3-hydroxybutanoic or 3-hydroxybutyric acid.
It occurs naturally as metabolic product in animal, plants, and humans. From acetoacetate, it is formed and is a simple as well as a volatile ketone. It diffuses into your lungs and exits when exhaling.
Note: All these indicate to the process which assists you in slimming down when following this diet.
Perks of ketosis’ on mental health
Having an unbalanced diet often shows a sign of mental issues such as having less mental clarity, forgetting vital facts, struggling to concentrate on tasks, etc. If you or anyone you know suffers from these troubles then ketones is a superior solution as it improves brain and body’s energy cells by increasing energy and efficiency levels of mitochondria.
So, following this diet regularly enhance the chances of enjoying good mental health.
Desirable method for shedding additional fat
Of course, it is a desirable method for losing weight. It increases fat oxidation along with appetite suppression. These two aspects are crucial for every individual who getting ready to have the ‘beach body’. However, it also helps in regulating blood sugar as well as hormone level.
These two are an additional advantage for people trying to lose weight.
Ketosis’ benefit on exercise
Even when working out, it proves to be quite beneficial to you!
- It prevents crashing out when going through prolonged sessions.
- Adequately maintains blood glucose level in body.
- Utilizing oxygen efficiently for enhancing performance.
Hence, people on keto diet gain a lean physique quicker than any other process.
Now coming to an essential part which is the diet one needs to follow for getting quick results.
What is keto diet?
This is the most important question of all. It simply means an individual is following a diet of low carb so that one’s body produces ketones for getting necessary energy. It has many different names like low carb diet, ketogenic diet, LCHF (low carb high fat), etc. In this diet, you need to consume 60 to 80% high fat, 20 to 30% moderate protein and maximum of 10% low carb. This design induces a person’s body quickly into this stage.
Different styles of this diet
Distinct styles are available like:
TKD – Targeted Ketogenic Diet adds carbs required carbs for people who are into high-intensity activities or exercise.
SDK – Standard Ketogenic Diet offers macronutrient splits which are ideal for people who exercise a few times a week.
CKD – Cyclical Ketogenic Diet is a combination of carb loading as well as SDK at a regular interval.
High Protein version of the diet follows the same diet as SDK only the amount of protein intake is more.
Testing Ketones is also crucial
To understand if this diet is working or not, going through examinations is a must. Ingesting ‘keto’ food necessarily doesn’t mean an individual is going through ketosis. It is metabolism’s measurable state and hence, testing is vital.
To measure ketone level three approaches are available. They are:
Breath Testing- It helps in measuring acetone in a person’s breath with the help of breath meter. However, this is not a reliable option.
Urine Testing- When levels of ketone move past a convenient limit, it excretes through people’s urine. Using urine strip you can simply measure it easily at home but not totally reliable.
Blood Testing- Testing for Beta-Hydroxybutyrate through blood sample gives the accurate and most reliable result of all.
You can simply try keto diet now that you understand it in depth. Also, you now know how to test it for adequate results.