Ketosis weight loss average
ketosis weight loss average or keto diet = a low-carb and high-fat diet
The ketogenic diet or keto diet is a low-carb, high-fat diet that offers many health benefits.
The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy.
Ketogenic diets can cause massive reductions in blood sugar and insulin levels.
This, along with the increased ketones, has numerous health benefits
There are several versions of the ketogenic diet, including:
Standard ketogenic diet (SKD)
Cyclical ketogenic diet (CKD)
Targeted ketogenic diet (TKD)
High-protein ketogenic diet
However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.
Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein, and high-fat diet. It typically contains 75% fat, 20% protein, and only 5% carbs
A ketogenic diet is an effective way to lose weight and lower risk factors for disease
In fact, research shows that the ketogenic diet is far superior to the often recommended low-fat diet.
What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food intake
One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved.
A ketogenic diet may help you lose more weight in the first 3 to 6 months than some other diets. This may be because it takes more calories to change fat into energy than it does to change carbs into energy. It’s also possible that a high-fat, high-protein diet satisfies you more, so you eat less, but that hasn’t been proved yet.
Studies have now shown that the diet can have benefits for a wide variety of different health conditions:
Heart disease: The ketogenic diet can improve risk factors like body fat, HDL cholesterol levels, blood pressure, and blood sugar
Cancer: The diet is currently being used to treat several types of cancer and slow tumor growth
Alzheimer’s disease: The keto diet may reduce symptoms of Alzheimer’s disease and slow its progression
Epilepsy: Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children
Foods to Eat
You should base the majority of your meals around these foods:
Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
Fatty fish: Such as salmon, trout, tuna and mackerel.
Eggs: Look for pastured or omega-3 whole eggs.
Butter and cream: Look for grass-fed when possible.
Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
Avocados: Whole avocados or freshly made guacamole.
Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
Condiments: You can use salt, pepper and various healthy herbs and spices.