You may have heard of the keto diet. It’s often used to improve conditions of people suffering from brain trauma or disorders like epilepsy.1 But, it can also be a great weight loss tool. The diet cuts out carbs almost completely and includes healthy fats and protein. Here’s how it works.
What Is Ketosis?
Your body can’t directly use any fat stored in your body for energy, which is why it can be hard to get rid of that flab. Here’s where ketosis comes in. Ketosis is the process by which your body converts stored fat into ketones which the body can then use for energy purposes.2
How To Achieve Ketosis
The actual classic ketogenic diet requires strict supervision from a dietitian or nutritionist. The complete absence of carbs can drop your blood sugar levels dangerously low if you’re not careful. If you’re attempting to use this diet for weight loss or building muscle alone, here are some safer alternatives to get that fat burning.
Note: The daily calorie intake for any healthy weight loss diet shouldn’t dip below 1,200 calories for women and 1,500 for men.
1. Cut Down On Carbs
It’s common knowledge that cutting out carbs promotes weight loss.3 Don’t completely cut out all carbs, especially if you
2. Maintain Protein Intake
Maintaining muscle in your body requires your body to keep up its metabolism. This way it continues to burn fat.4 Make sure to keep your protein intake higher than usual to compensate for the carbs that you have cut out. Healthy sources of protein include tofu, beans, lean meats like chicken and turkey, and eggs.
3. Eat Smaller Meals
Eating 2–3 meals a day has the potential to slow down your metabolism. This is why it’s beneficial to eat 6 smaller meals along with snacks throughout the day at shorter intervals. It keeps your metabolism up and running
4. Include Coconut Oil
Studies show that coconut oil is a particular type of fat called medium chain triglycerides (MCT). MCT’s promote a faster metabolism because they are absorbed quickly and taken to the liver where they are converted into ketones.5 6 Using MCTs is a safer alternative to the classic keto diet which cuts out all carbs.
5. Try Weight Training And HIIT
Exercise obviously consumes energy and when your body is in ketosis, the energy that is burnt will be the stored fat in your body. This is partly why this diet has been so popular as a weight loss tactic for those who are obese. Routines like weight training and high-intensity interval training(HIIT) are very effective methods of burning calories in a short time period.
6. Include Healthy Fats
It seems counter-intuitive, but including more healthy fats in your diet actually helps. It keeps your heart healthy and it helps you lose weight. But this
Do not attempt these methods if you are:
- prediabetic, diabetic, or taking medication for diabetes
- pregnant or breastfeeding
It’s recommended that you do not attempt any extreme dieting regimes without the supervision of a registered nutritionist or dietitian.
If you’re looking to get rid of stored fat in your body, see if these methods work to induce ketosis in your body.
|↑1||Pillsbury, Laura, Maria Oria, and John Erdman, eds. Nutrition and traumatic brain injury: improving acute and subacute health outcomes in military personnel. National Academies Press, 2011.|
|↑2||Westman, Eric C., Richard D. Feinman, John C. Mavropoulos, Mary C. Vernon, Jeff S. Volek, James A. Wortman, William S. Yancy, and Stephen D.
|↑3||Boden, Guenther, Karin Sargrad, Carol Homko, Maria Mozzoli, and T. Peter Stein. “Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes.” Annals of internal medicine 142, no. 6 (2005): 403-411.|
|↑4||McPherron, Alexandra C., Tingqing Guo, Nichole D. Bond, and Oksana Gavrilova. “Increasing muscle mass to improve metabolism.” Adipocyte 2, no. 2 (2013): 92-98.|
|↑5||Fernando, Warnakulasuriya Mary Ann Dipika Binosha, Ian J. Martins, K. G. Goozee, Charles S. Brennan, Vijay Jayasena, and Ralph N. Martins. “The role of dietary coconut for the prevention and treatment of Alzheimer’s disease: potential mechanisms of action.” British Journal of Nutrition 114, no. 1 (2015): 1-14.|
|↑6||Nonaka, Yudai, Tetsuo Takagi, Makoto Inai, Shuhei Nishimura, Shogo Urashima, Kazumitsu Honda, Toshiaki Aoyama, and Shin Terada.
|↑7||Prabhakar, Amlendu, Ashley Quach, Haojiong Zhang, Mirna Terrera, David Jackemeyer, Xiaojun Xian, Francis Tsow, Nongjian Tao, and Erica S. Forzani. “Acetone as biomarker for ketosis buildup capability-a study in healthy individuals under combined high fat and starvation diets.” Nutrition journal 14, no. 1 (2015): 41.|