Diet to lose weight fast without diet necesarry.
Ketogenic diet for beginners who are on a diet to lose weight fast
Ketogenic diet, or keto, is a very strict variant of LCHF that turns the body into a fat-burning machine.
It may have many potential benefits for weight loss, health and performance, but possibly also some setbacks and side effects in the beginning.
Diet to lose weight fast for you?
Ketogenic diet resembles other forms of low-carbohydrate diet, such as Atkins or strictly LCHF.
The strict variants of low-carbohydrate diets are often ketogenic only by speed. The big difference between strict LCHF and keto is that the intake of protein is limited in the latter.
Ketogenic diet is specifically designed to result in ketosis. It is possible to measure and then adjust the diet to reach optimal ketosis for health, weight loss or for physical and mental performance.
On this page you will learn how to use keto to reach your specific goals.
What is ketosis?
The initial “keto” in the ketogen means that the body produces small fuel molecules called “ketones” .
This is an alternative fuel for the body, which is used when the body does not have access to blood sugar (glucose).
Ketones are produced when you eat very little carbohydrate (which is rapidly broken down into blood sugar) and moderate amounts of protein (excess protein can also be converted to sugar in the body).
Ketones are produced in the liver, by fat. They are then used as fuel of the entire body, including the brain.
The brain is a hungry body that requires a lot of energy every day but it cannot be driven directly on fat. It can only be operated on glucose… or ketones.
Ketosis or diet to lose weight fast?
On ketogenic diets, your body changes fuel to be driven almost exclusively on fat. Insulin levels become very low and fat burning increases dramatically.
Your stored fat becomes readily available as a fuel for the body. It is of course the top if you need to lose weight, but there are also more, less obvious, benefits.
For example, you become less hungry and get a steady supply of energy from your body fat.
When the body produces ketones, it is called being in ketosis. The fastest way to get there is through dieting – not eating anything at all – but of course it is not possible to diet forever.
Ketogenic diet, on the other hand, can be eaten forever and also results in ketosis. You get many of the fasting benefits – including weight loss – without having to diet.
Who should NOT eat ketogenic diets?
Most people can eat ketogenic diets without problems, but in these three situations extra preparation or adaptation may be required:
Do you medicate your diabetes with insulin? Read more
Do you medicate high blood pressure? Read more
Are you breastfeeding? Read more
Benefits of ketogenic diet
The benefits of ketogenic diet are similar to other types of low-carb diets. However, the effect can be further enhanced as the amount of protein is limited.
This causes ketone production to increase and also lowers insulin levels (the fat-depositing hormone) more.
Can you diet to lose weight fast?
Turning your body into a fat-burning machine has its obvious weight loss benefits.
Fat burning increases markedly, while the body’s levels of insulin – the fat-storing hormone – decrease sharply.
This creates optimal conditions for weight loss, without unnecessary hunger.
About 20 top-class scientific studies (RCT) show that LCHF and ketogenic diets, compared to other diets, result in more effective weight loss.
Ketosis is a condition that causes the body to have extremely high fat burning.
The brain is then also driven on fat, via ketone bodies. These are energy molecules in the blood (as well as blood sugar) that are made from fat in the liver and become fuel for the brain.
To start ketone production, the amount of hormone insulin in the blood needs to be low.
The lower the insulin, the higher the ketone production.
And when you have a well-controlled high amount of ketones in your blood, this is proof that the insulin is very low – and that you get the maximum effect of your low-carbohydrate diet. It is called optimal ketosis.
There are now affordable home theaters for blood ketones. After a stick in your finger you can in a few seconds know how much ketones you have.
Blood ketones are measured primarily on empty stomach in the morning. Here is a guide to interpret the result:
Below 0.5 mmol / L is not counted as ketose.
Here you have far from maximum fat burning.
Between 0.5-1.5 mmol / L is counted as incipient ketosis. You get good but not maximum effect on the weight.
About 1.5 – 3 mmol / L is called optimal ketosis and is recommended for maximum weight loss.
Values of over 3 mmol / L are experientially unnecessary, that is, give no better or worse weight effect than to be between 1.5 – 3.
Higher values can sometimes indicate that you do not get enough food in you. In type 1 diabetics it may be due to severe insulin deficiency, see below.
How to reach optimal ketosis?
Many who believe they eat really strict low-carbohydrate diets are surprised when they measure their blood ketones.
Perhaps they are just 0.2 or 0.5, for example – far from optimal levels. Why?
The trick in that situation is not just to avoid all obvious larger carbohydrate sources (sweets, bread, pasta, rice, potatoes) but also to be careful with the amount of protein.
Do you eat large amounts of meat, eggs etc. then excess protein is converted to glucose sugar in the body.
Larger amounts of protein can also increase your insulin slightly. You never end up in optimal ketosis.
Diet to lose weight fast a secret?
The secret is usually to eat with more fat. For example, if you add more spice butter to your piece of meat, you may not need to take a second piece of meat, you will be measured on the first.
One trick that many use to get extra fat is fat coffee (sometimes called “Magic Bullet Coffee” or MBC).
It’s around a tablespoon of butter and a tablespoon of coconut in your (morning) coffee. You need a mixing rod to mix.
More fat in your food makes you saturate.
Thus, you eat less protein and even less carbohydrates. Your insulin will sink to the bottom and hopefully you will be able to take you all the way to optimal ketosis.
Then many heavy weight plateaus are usually cracked.
NOTE – WARNING!
If you have type 1 diabetes you should not use the advice above for optimal ketosis, it can be risky.
You need to make sure you have normal blood sugar levels if you have ketones in your blood. In that case, it is common ketosis, just as in healthy eating strictly LCHF.
High blood sugar levels (usually above 15) while high ketone levels, on the other hand, mean that you have a sickly deficiency of insulin, which non-diabetics do not risk.
It can lead to ketoacidosis, which is potentially fatal. You then need to inject more insulin and at the slightest uncertainty contact the health service. Chasing high ketone levels for weight control is not worth the risk of type 1 diabetes.