Healthy Eating Keto

Keto & Weight Loss: 5 Things You Need to Know

There is always a new diet in Los Angeles that promises rapid weight loss, but the keto diet consistently comes out on top.

Given its amazing effects, lots of myths have sprung up surrounding the diet. So, if you are considering a keto diet, make sure you know everything it entails.

1. Where Did the Keto Diet Come From?

You probably know the keto diet as a popular method for losing weight. Though its weight-loss benefits are undeniable, it takes its origins from medicine. First conceived in the 1920s, doctors used the keto diet to combat epileptic seizures. 

Even as far back as Hippocrates, the father of modern medicine, fasting proved effective against epilepsy. But as science progressed, it created medications that reduced seizures in most patients with the disorder. 

However, these medicines didn’t work for everyone who had epilepsy, leading to the scientific development of the ketogenic diet. 

So, unlike many other fad diets that circulate in Los Angeles, the keto diet’s basis is in reliable scientific research. 

2. How Does the Keto Diet Work?

The keto diet works by reducing how much your body relies on carbohydrates, and instead works to convert fats into energy. Eating more fats as a healthy way to live might seem somewhat counter-intuitive, but fats have long suffered from a bad rap. 

As far back as the early twentieth century, the sugar industry waged war on fats, going so far as to pay Harvard scientists to lie about its positive effects. The truth is that while manufactured fats are bad for you, good fats are a key part of any healthy diet. 

Following the keto diet puts your body into a state of ketosis—a fat-burning state. By reducing your carbohydrate intake to 50 grams or less a day, your body burns more fat.

3. What Can You Eat on the Keto Diet?

The keto diet has specific dos and don’ts when it comes to what you can eat. First, you need to know the recommended macronutrient splits:

  • Fat–55% to 60% of your daily intake
  • Protein – 30% to 35% of your daily intake
  • Carbohydrates –5% to 10% of your daily intake

You may find it difficult to stick to this structure. Food with high carbohydrate content like bread, pasta, and rice are staples of almost any diet. 

The more you learn about the keto diet, the easier the diet becomes. There are low-carb alternatives to many foods, and the keto diet includes many items that aren’t available on other diets. Some of the more surprising things you can eat that will help you lose weight include:

  • Cheese – There are countless types of cheese, and they are almost all high in fat and low in carbohydrates.
  • Meat – Fresh meat is a great source of protein and various vitamins.
  • Eggs –Eggs contain less than a gram of carbohydrates and help to keep your blood sugar level stable.
  • Olive oil –High in monounsaturated fats, olive oil can decrease the risk of heart disease.
  • Butter and cream – Eaten in moderation, high-fat dairy can reduce the risk of strokes and heart attacks.
  • Dark chocolate–Chocolate with a minimum of 70% cocoa solids is best. Cocoa has been called a superfood due to its high level of antioxidants.

The best way to stick to the diet is to find a healthy meal plan for the keto diet.

4. How Much Weight Can You Lose on Keto?

The amount of weight that you lose on keto depends on how long you keep it up. Many people who don’t have a medical reason find it hard to stay on the keto diet for more than a month. 

Unless you become creative with your meals, you might find your diet becoming a little boring, and it is very difficult to continue with a diet that you find uninspiring. You will also suffer from a period of nausea and sluggishness when your body first enters ketosis. Many people break at this point and leave the diet due to its effects on day-to-day life. 

If you manage to make it past this “keto flu,” you will find that you lose weight more quickly than with any other diet. Medical professionals recommend you lose no more than one to two pounds of weight per week on a normal diet. However, on a keto diet, you might lose as much as 10lbs in just 30 days. 

5. The Ups and Downs of Keto

If you are looking at taking up the keto diet, get informed of what it will involve. The pros, including weight loss, are great, but it does come with a few cons. 

The change in dietary macronutrients means that parts of your body will have to function differently. Your gallbladder, which is key in helping to break down the fat, will be used much more. Keto dieters can experience bouts of diarrhea from sudden changes in their diet.

Also, if you suffer from type 1 or 2 diabetes, consult a doctor before trying the keto diet. 

If your body produces too many ketones, you’ll enter nutritional ketosis where your body is burning fats for energy. However, if you have diabetes and lack insulin, you may enter a state of ketoacidosis where your blood can become too acidic. Ketoacidosis can be dangerous for people with diabetes, so proper medical advice is critical.

The keto diet can also result in a loss of muscle mass due to the increase in fat and decrease in protein you’ll consume. Aside from water weight, a lot of the weight you lose on the keto diet may be from your muscles. 

Make Sure You Know What You’re Doing

Residents of Los Angeles are always looking for the best ways to lose weight. While the keto diet offers quick weight loss, it can strain your body. So, if you are considering the keto diet, make sure you have thoroughly researched it before starting.