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How to Lose Weight Fast with a Ketogenic Diet

A ketogenic diet’s macronutrient distribution is 5% carbohydrates, 20% protein and 75% fat. These figures need not be exact, but the idea is that carbohydrates should be minimal so that your body ends up burning fats for energy instead.

The ketogenic diet is actually not advised for long-term use because excessive ketones (byproducts of breaking down fats for energy) in the blood can also cause harm. However, if you’re aiming to lose weight really fast, then this diet is the best for you.

How a Ketogenic Diet Works

So how indeed does a ketogenic diet work for fast weight loss? Note that when you consume carbohydrates, your body responds to your heightened blood glucose by releasing insulin, a hormone that causes your cells to hoard as much storage energy as possible, first in the form of glycogen and then as stored fat. The ketogenic diet excludes carbohydrates from your diet and drains your carbohydrate stores, decreasing the amount of insulin that is released after a meal. Decreased insulin levels make your body burn its own fat for its energy needs, allowing you to lose weight quickly.

Here’s what: your body continues to have energy needs even while you sleep at night, so you’ll still be burning fat during this time. This practically puts your body on fat-burning mode 24/7! And you won’t even just burn the fat you consume, but also those fats you’ve managed to store away in your body. That’s why if you’re looking for a way to lose weight where results show up fast, a ketogenic diet is the way to go.

Modified Ketogenic Diet

Although the standard ketogenic diet follows the 5-20-75 rule, adults don’t need to be that strict with the numbers. You can be successful with this diet even with a moderate approach, that is, by lowering your carb consumption and increasing your intake of healthy fats and proteins. This is what we call a modified ketogenic diet.

For significant weight loss from a ketogenic diet, keep in mind that not all fats are the same. The easiest type of fat your body can burn as fuel are the MCFAs or the medium-chain fatty acids, which you get from coconut oil. Short-chain fatty acids or SCFAs found in dairy products are great too, and so are fats you get from nuts and seeds and even meats, as long as they’re organic. Examples of other good fat sources are avocados, non-starchy veggies, sprouted nuts, and chia seeds. Just by lowering your carb intake to 30% and raising your fat and protein consumption to 40% and 30% is effective enough for adults.

Other Benefits of the Ketogenic Diet

Aside from promoting weight loss, a ketogenic diet can also help people with type 2 diabetes (diabetics who do not require insulin shots). Those who are on insulin should consult their medical provider before going on a ketogenic diet because dosages will have to be adjusted.

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