Ketosis Diet For Weight Loss - What You Need To Know

Yes, the world is going crazy about the ketogenic diet for weight loss gossip and you can understand why. Weight loss is one of the hottest topics on the lips of hundreds of internet users because of the dangers of being overweight


The keto diet works by placing the body in ketosis, which naturally forces it to use stored fats as an energy source. In this post, you will understand everything you need to know about the much talked the ketogenic diet plan.  

Other ketogenic diet benefits besides weight loss

Going back to what we said earlier, a proper ketogenic diet which includes a high fat and low carb diet would put your body in a state of ketosis. At this point, the body which is used to deriving its energy source from the carb (converting it to glucose) will now have to change course and turn to fats stored in the body. 


This ultimately forces an obese individual to lose weight naturally. Now, remember, no one said anything about the use of supplements; just following the regular ketogenic food plan will help you shed those extra pounds.


Making use of fats as a source of energy means there would not be excess fat in the body. But for a keto dieter to achieve all these and more, the body must be in the state of ketosis. 


There are tons of other benefits besides weight loss that keto provides. But we know that fat burning itself is among the many things you will benefit when you place the body in ketosis state. Your overall health will also improve. 


Here are some other hidden benefits


  • Actually, keto diet makes you feel a bit more satiated for an entire day. You can focus more on the task at hand whether in the office or while in transit.  


  • Unlike glycogen stores which are kind of limited, fat produces an unlimited source of energy for sportsmen and women. The thing is fats are stored in our muscle fibers and are accessed with ease when you are exercising.


  • Ketogenic can also increase your energy levels both mental and physical. This leads to reduced calorie intake, fewer cravings, better self-control, and physical activity. 



  • Following this diet plan strictly would reduce the risk of diseases and others like heart diseases, cancer, and type II diabetes.

How to benefit from the ketogenic diet program

Let’s assume you are aware of the protein, carb and fat that the ketogenic diet plan entails, and how this causes the liver to produce ketones which helps to fuel metabolism. The question now is how can one benefit from the ketogenic diet program? Below are ways you can maintain the state of ketosis while you are on this diet plan.


Improve motility of your gut


Losing weight with keto is not rocket science. You might have to deal with challenges along the way. One of the difficulties keto dieters have to contend with is constipation which increases their stress hormones. The thing is constipation is caused by chronic stress, dehydration, and inadequate consumption of electrolytes such as sodium, calcium, and potassium.


So how can you improve motility of your gut? 


The following foods are the answers to the above question:


  • Kimchi
  • Kefir
  • Coconut water
  • Sauerkraut


You can also take a freshly prepared green drink to improve any form of electrolyte balance your body may be experiencing. 


Stay hydrated


Practicing good hydration is one of the ways to sustain your ketosis. We lead busy lives, and normally forget to hydrate properly. But if you are on the keto diet, you should not give any excuse for not hydrating. Once you wake up from sleep, try to consume between 1 to 1.5 liters of purified water. You can combine this with freshly prepared smoothies or herbal teas; they usually combine well. 


Lower protein intake


You are allowed to consume protein on the ketogenic but it has to be in moderation. Excess protein can undermine your effort to lose weight. When you consume too much protein, a process called gluconeogenesis would be activated. The thing with this biochemical process is that it transforms amino acids into glucose.  


Reduce stress


Stress can take you out of ketosis. Normally, stress hormones are known to increase blood sugar, thus making your body more alert and ready to defend itself from the chronic stressor. However, this response is not bad when it occurs for a short period of time. It is only bad when it continues for too long.


However, remember that maintaining ketosis is the only way to lose weight on the keto diet. So you must work hard to make this happen. Try to create natural stress relieving techniques to reduce the stress response that your body gives when really stressed. 


Adhere to the keto diet plan


Ketogenic is a diet program that emphasizes on a diet with a lower proportion of carbohydrates, higher amount of fat and a medium level of proteins. And a deviation from this can jeopardize the process. If you are really desperate to lose weight and achieve other benefits from keto, reduce carb intake. 


Also, you need to track the proportion of carbs, protein, and fat you eat on a daily basis. This could be challenging but are necessary to get you closer to achieving your desired weight loss target.

Ketogenic diet weight loss recipes: 6 great choices for keto dieters

There are tons of mouthwatering recipes for the keto dieter. And the good thing is these meals take about 20 minutes or even less to prepare. Your family may think you are out of your mind for trying this.


But focus on your meal because you know where you are heading. Below are some of the inviting keto recipes that will make your head spin. You will also achieve your targeted weight loss goal with ease. Check them out!


The Keto Cacao Smoothie

INGREDIENTS:

  • 1–1¼ cups full-fat coconut milk
  • ½ frozen avocado
  • 1 tablespoon nut butter of choice
  • 1 tablespoon chia seeds, soaked in 3 tablespoons of water for 10 minutes
  • 2 teaspoons cacao nibs, cacao powder or cocoa powder OR 1 scoop of chocolate protein powder made from bone broth
  • 1 tablespoon coconut oil
  • ice (optional*)
  • for topping: cacao nibs and cinnamon
  • ¼ cup water, if needed

DIRECTIONS:

1. Add contents into a high-powered blender, blending until well-combined.

2. Top with cacao nibs and cinnamon.

credit: draxe.com

Most smoothies would not only compromise on your nutrition but send the dieter into an avoidable sugar shock. That is why you must make the right choice once you go into keto. 


Interestingly, the keto cacao smoothie is completely different. Looking at the content, almond butter, and coconut milk, you can be certain that your body will be nourished with healthy fats. In addition, foods like chia seeds, avocado, and raspberries will supply your body with fiber. In fact, this is one recipe you do not want to miss.


The Bell pepper and Guacamole

INGREDIENTS:

  • 2 ripe avocados, chopped and mashed
  • 1 1/2 tbsp red onion, chopped
  • 3 tbsp red bell pepper, chopped
  • 5 baby carrots, chopped
  • Juice of 1/2 lemon
  • Salt and pepper to taste
  • 1/4 tsp cayenne pepper (add more if you like spicier)

DIRECTIONS:

  1. Wash all ingredients that are to be chopped and added to the recipe.
  2.  Add all ingredients to mixing or serving bowl.
  3. Mix ingredients together with a fork.
  4. Serve and enjoy!

Do not be afraid of the hottest from the peppers. You are only going to slice up a little bit of them for dipping. In addition, this snack takes less time to prepare and is a great option for those looking for a quick bite. This food is very filling because of the fiber that the avocado and peppers supply. They are also low in carbs which is an ideal option for the keto dieter. 


The Keto Liver Mousse

Ingredients

  • 1 pound (453 grams) chicken liver
  • Filtered water
  • 1 tablespoon (15 mL) apple cider vinegar
  • ¼ cup (55 grams) coconut oil
  • 1 cup (105 grams) chopped leek, green part only
  • 1 sprig (3 grams) fresh rosemary, removed from the stem
  • ½ teaspoon (2.5 mL) grey sea salt
  • 2-3 tablespoons (30-45 mL) balsamic vinegar
  • 1 teaspoon (5 mL) freshly ground pepper

Instructions

  1. Place the livers in a glass dish with water and apple cider vinegar and soak for 12-24 hours.
  2. When ready to cook, strain the livers and place in a cast iron pan with coconut oil, leeks, rosemary and salt.
  3. Cover and cook on medium-low for 10 minutes, or until livers are cooked through, but slightly pink on the inside. Remove from the heat and let sit for 5 minutes.
  4. Transfer cooked liver and all juices to your high-powered blender. Add balsamic vinegar and ground pepper. Blend until very, very smooth.
  5. Transfer to a mason jar and store in the fridge for 3-4 days. Best if served a day or two after making.

Many would pass by this food because of the memories they have of liver from childhood. But there is no need for that because this is one nutrient-packed food you do not want to miss out on. If you are concerned about the taste of the liver, do not forget that the sweetness of the onions and apple would neutralize it. 


The egg roll in a bowl

INGREDIENTS

  • 1 pound ground pork
  • 1 – 16-ounce bag coleslaw mix (shredded carrots and cabbage)
  • 5 cloves garlic, minced
  • 1 teaspoon ginger, minced
  • ⅓ cup soy sauce
  • 2 tablespoons sesame oil
  • Green onions, for garnish

DIRECTIONS

  1. In a small bowl, combine the garlic, ginger, soy sauce and sesame oil. Set aside.
  2. In a large skillet, brown the pork over medium-high heat.
  3. Add the shredded cabbage and carrots, and stir to combine.
  4. Add the sauce mixture to the meat and veggies. Stir and cook for about 3 to 5 minutes, until the cabbage has just begun to wilt but is still crunchy.
  5. Serve over rice, garnished with green onions if desired.

credit: tiphero.com

If you would like to have a taste of the egg roll without compromising on carb intake, then this recipe is the ideal one for you. You can combine it with other vegetables like onions and cabbage to make it more nutritious. 


Avocado BLT Egg Salad

INGREDIENTS:

  • 6 hard boiled eggs
  • 1 avocado
  • 2 teaspoons fresh lemon juice
  • 1/4 cup mayonnaise
  • 1/4 teaspoon garlic powder
  • 1 tablespoon chives, thinly sliced
  • 6 Flatout Foldit Flatbread, traditional white
  • 2 tomatoes
  • lettuce
  • 12 slices bacon, cooked crisp
  • salt & pepper to taste

DIRECTIONS:

  1. Mash 1/2 of the avocado with 2 teaspoons of lemon juice.
  2. Add egg yolks, mayonnaise, garlic powder, salt, pepper and chives.  Combine until smooth.
  3. Chop egg whites. Dice remaining 1/2 of the avocado.  Stir egg whites and avocado into the egg  yolk mixture.
  4. Top each flatbread with lettuce, tomato slices, 2 slices of bacon and the avocado egg salad mixture.
  5. Fold and enjoy!

Choosing keto meals is one of the challenges keto beginners face. They would find a meal that is faster to make because of time constraint. This combination is perfect to carry along to work to serve as lunch. It is tasty, easy to prepare and nutritious. 


Bacon Crust Pizza

INGREDIENTS

  • 12-14 slices thick pastured bacon
  • marinara sauce, enough to cover pizza
  • fresh basil chopped using a chiffonade cut
  • uncured pepperoni
  • baby bella mushrooms sliced
  • ½ cup Cultured Way Yogurt Cheese, grated

INSTRUCTIONS

  1. Preheat oven to 425 degrees.
  2. While oven is preheating, slice baby bella mushrooms and set aside.
  3. Weave bacon into a lattice and place on a rack in a baking sheet.
  4. Bake bacon lattice in oven for 20-25 minutes. The cooking time will vary depending on your oven and how quickly your bacon tends to cook. You want to bake long enough to cook until slightly crisp but not all the way through.
  5. Remove and let cool slightly.
  6. Add sauce, cheese, pepperoni, mushrooms, basil, and anything else you like on pizza.
  7. Place back in oven and broil for an additional 5 minutes or until cheese is brown and bubbly.
  8. Enjoy...like that's somehow not a possibilty!

Worried about the high carb the white flour dough might contain? You should be. Well, but that is the popular pizza. This time, the white flour dough is replaced with bacon, interesting! To add to this, the toppings – meats and cheeses, are keto-friendly already. So if you are looking for another mouthwatering weight loss recipe, here you have it! The bacon crust pizza is a great option.  

Conclusion

Yes, the keto diet offers numerous benefits than helping individuals to shed those extra fats. It also helps to improve overall health. However, losing weight with keto is not rocket science. You must follow the diet plan strictly; know what to avoid and consume.


One of the things individuals just starting out on ketogenic worry about is finding suitable meals they can prepare fast. If that is the case with you, check out the ketogenic diet for weight loss menu above.

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