How Does the Keto Diet Reduce Weight?

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how keto diet reduce weight

The keto diet is a low-carb eating plan designed to help you achieve weight loss by placing your body into ketosis – a metabolic state in which fat molecules are broken down by your liver into energy for use by your brain.

Reaching ketosis may take up to four or more days of strict adherence, including eliminating sugar and carb-rich foods like fruits, potatoes, corn and legumes from your diet.

Table of Contents

Meat

Meat is an integral component of a keto diet because it’s high in fat and low in carbs, helping your body burn more fat as energy instead of carbohydrates. Furthermore, meat helps you shed extra weight by switching up its metabolism from carbohydrates to burning more fat as an energy source.

Protein-rich oatmeal will keep you fuller for longer. Plus, its full spectrum of vitamins and minerals makes for an essential addition to any healthy diet!

If you already consume meat, it is essential that you select quality sources. Organic and grass-fed varieties may help limit steroid hormone and bacteria intake.

Grass-fed beef typically contains less fat and calories than grain-fed meats. Furthermore, grass-fed meat provides greater amounts of omega-3 fatty acids and conjugated linoleic acid (CLA). CLA can reduce inflammation while improving your health.

Pork provides both healthy fats and proteins for keto dieters. Fatty cuts such as belly, baby back ribs, shoulder meat and bacon make great keto diet foods.

Vegetables

Vegetables are essential components of a balanced diet. They contain important dietary fiber, vitamins and minerals necessary for human wellbeing.

Vegetables have long been recognized for their beneficial effect in lowering blood pressure and improving cholesterol levels, and as an aid for weight loss they’re an ideal addition to any diet plan. Plus, with so few calories and fat per nutrient in vegetables they make for great weight management tools!

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Additionally, many vegetables are satisfying enough to replace higher-calorie snacks like candy and chips with vegetables as an satiating alternative. Their low glycemic index means they won’t trigger blood sugar spikes as rapidly as other foods may do.

Green leafy vegetables, in particular, provide excellent sources of dietary fiber and folate – both vital for optimal digestion and can even help protect against some cancers and cardiovascular diseases. Furthermore, these nutrients also aid proper blood clotting processes as well as eye health benefits that could protect vision as you age.

Dairy

Dairy products provide both protein and fat, yet when following a keto diet it’s essential to select healthier dairy options such as milk or cheese that won’t increase insulin levels and prevent ketosis from taking effect.

Although dairy contains carbohydrates, most dairy products contain less than 30 grams per 3.5-ounce serving – this includes 1% and 2% milk, buttermilk, nonfat yogurt and ice cream.

Some studies have linked low-carb dairy with weight loss. Dairy may help increase satiety and hunger reduction – both key aspects for those on a keto diet.

Dairy products contain calcium, which helps strengthen bones. Furthermore, dairy can help lower blood pressure levels and thereby decrease risk for heart disease or other related illnesses.

Oils

Oils are an integral component of the keto diet as they help you meet your daily fat requirements. But you should be wary about which and how much oil you choose to consume.

Extra virgin olive oil is an ideal addition to the keto diet as it contains monounsaturated fats which do not pose health risks, while providing antioxidants which protect heart health and improve cholesterol levels.

This glass has an extremely high smoke point and is safe for high-heat cooking applications.

MCT oil can be an integral part of the keto diet as a source of medium-chain triglycerides (MCTs). Furthermore, its presence helps increase levels of ketones.

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Use it in different ways – dressings and sauces for keto meals; coffee; or even just as an energy boost!