Can Ketogenic Diet Help You to Lose Weight || Some Tips for Eating on a Keto Diet

                            

                                 Lose Weight 

Turning your body into a fat-burning machine can be beneficial for weight loss. Fat burning is significantly increased, while insulin – the fat-storing hormone – levels drop greatly. This appears to make it far easier for body fat loss to occur, without hunger.

More than 30 high-quality scientific studies show that, compared to other diets, low-carb and keto diets result in more effective weight loss.

Ketogenic  Diets  Can  Help  You  Lose  Weight

A ketogenic diet is an effective way to lose weight and lower risk factors for disease.

In fact, research shows that the ketogenic diet may be as effective for weight loss as a 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 review of 13 studies found that following a very low carb, ketogenic diet was slightly more effective for long-term weight loss than a low fat diet. People who followed the keto diet lost an average of 2 pounds (0.9 kg) more than the group that followed a low fat diet.

Another study in 34 older adults found that those who followed a ketogenic diet for 8 weeks lost nearly five times as much total body fat as those who followed a low fat diet.

The increased ketones, lower blood sugar levels, and improved insulin sensitivity may also play a key role.

How  do  Ketogenic  Diets  Promote 

Weight  Lose?  

Here’s how ketogenic diets promote weight loss:

• Higher protein intake - Some ketogenic diets lead to an increase in protein intake, which has many weight lose benefits.                                                                                                           
• Gluconeogenesis - Your body converts fat and protein into carbs for fuel. This process may burn many additional calories each day.                                                                                                  
• Appetite suppressant - Ketogenic diets help you feel full. This is supported by positive changes in hunger hormones, including leptin and ghrelin.                                                                            
• Improved insulin sensitivity - Ketogenic diets can drastically improve insulin sensitivity, which can help improve fuel utilization and metabolism.                                                             
• Decreased fat storage - Some research suggests ketogenic diets may reduce lipogenesis, the process of converting sugar into fat. This is because excess carbs are stored as fat. When there’s a minimal intake of carbs, fat is used for energy.                               
• Increased fat burning -  Several studies have found that ketogenic diets may slightly increase the amount of fat you burn during rest, daily activity, and exercise, although more research is needed.

In these ways, a ketogenic diet can be effective at helping you lose weight.

However, note that it’s important to ensure that you’re meeting your calorie needs when following the ketogenic diet. Cutting calories too much can slow your metabolism, making it harder to lose weight in the long run.

Some experts also note that, while the keto diet may lead to weight loss in the short term, the loss is unlikely to continue. It can also be hard to follow the diet for a long time.

Tips  for  Eating  Out  on  a  Ketogenic  Diet

Many restaurant meals can be made keto-friendly.

Most restaurants offer some kind of meat or fish-based dish. Order this and replace any high carb food with extra vegetables.

Egg-based meals are also a great option, such as an omelet or eggs and bacon.

You could also swap the fries for vegetables instead. Add extra avocado, cheese, bacon, or eggs.

At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa, and sour cream.

For dessert, ask for a mixed cheese board or berries with cream.