Keto Diets for Weight Loss, how to Start Using Keto Diets ? Must Know if you want to lose weight
Human body uses carbohydrates, such as sugar and starch, and breaks it down into glucose, which is used as an energy source.
Glucose can be used as fuel immediately, or it can be sent to the liver and muscles and stored in the form of glycogen.
Therefore, if the macro characteristics of our diet are mixed together, i.e. there are sufficient amounts of carbohydrates and fats, then carbohydrates can meet energy requirements, and fats are directly stored in reserves.
Human body does not use fat for energy under normal circumstances.
However, in some cases, the human body also produces energy from fat cells and proteins (amino acids present in muscles), such as during stable and long-term aerobic exercise (such as a marathon). The body also breaks down muscles, so it feeds on the extracted protein. This is why marathon runners are usually thin and have low muscle mass.
While doing high-intensity aerobic exercise or a lot of exercise in a short time, such as sprinting. The human body quickly needs energy that glycogen cannot provide. Therefore, the body enters a reserve mode and starts to consume fat. This is the reason why most sprinters are not fat.
Body Response to Keto Diets
The ketogenic diet or so called Keto Diets is a low-carbohydrate, high-fat diet.
In this diet we reduce the intake of carbohydrates to the point where glycogen begins to be consumed and completely depleted, the diet replicates the fasting state.
When this condition exists for a long time (3-4 days or a week), the body and mind will adjust to obtain fat, so the body will enter into ketogenesis. The lower intake of carbohydrates leads your body into ketosis (metabolism activity of the body). In ketosis, the liver converts fats into ketones.
Basically, what we do is force the body to use fat as fuel because it has no other choice, because we restrict the carbohydrates that enter and use fat as the main fuel and produce ketone bodies (KB).
Ketone is a by-product, thus such diet is called the ketogenic diet or Keto Diets.
The excretion of ketones will be through sweat, urine and mouth.
sweat, urine and breath will have odors and this changes will happen due to ketones.
This is one of the characteristic of Ketones are odor-producing substances
Diets for Weight Loss and Safety measures
Usually, when we want to lose weight, we restrict calories. We eat fewer calories than we need in a day.
Restricting calories will force your body to absorb energy from the existing fat in the body, thereby providing power for your body functions, daily activities and exercise.
However, when you have ketosis due to Keto diets, you will directly use fat to achieve almost all body functions, so you can lose weight at a faster rate.
There is nothing wrong with the Keto diets.
However, it is actually causing your brain and body to lose their natural fuel sources and forcing your body to use fat as fuel. When taking a Keto diets, it is ideal to have zero carbohydrates, high protein and high fat. Therefore, you use fat as fuel and will not lose muscle.
Is taking / eat up to 20 – 30 grams of carbohydrates along with keto diet recommended?
Your body uses these 20 – 30 grams of carbohydrates as fuel, which is the opposite of what you want to do at the beginning, which is a low-carb diet.
When you eat a true Keto diets with zero carbohydrates, you will enter ketosis, which is very stressful for your body.
If you do not eat enough fat, you will become drowsy, which will hinder your exercise and prevent your brain from working properly.
This is the only diet that will change the body’s natural habits, forcing it to do some unnatural things and pushing it away from the comfort zone, thus changing the way it works.
How to Start Using Keto Diets
If you need to take Keto diets for weight loss, do take it correctly.
People eat fruits with Keto diets. We all know that fruits are rich source of Fructose.
Inside our body Fructose converted into sugar and supply the glucose.
Keto Diets plan need to be proper, all carbohydrates should be avoided.
And then you will enter and stay in ketosis within three days.
Since your body uses fat as fuel, you will lose body fat. Your body consumes more fat than carbohydrates, so eat more.
It is normal to lose muscle while on Keto diets. Some people eat carbohydrates while on Keto diets and therefore they still have these fats.
Doing this correctly is number one. Try to learn by yourself, this is what I did. Once you understand how the body works, you can make judgments and do what needs to be done. Everyone has their own opinions, listen to their opinions, but conduct your own research, and then organize yourself.
Therefore, the Keto diets will eventually work and put a lot of stress on your body, leading to changes and toxic chemicals passing through the liver.
It will make you drowsy, lazy. If done correctly, this diet will change your body and it should not be taken lightly.
But I can tell you that, as a person who does it often, if you do it right, and you drink enough water to remove toxic waste, there is no harm to your body.
If you want to lose weight, you can try it, the results will definitely satisfy you.
Please make sure to eat carbohydrates again at a low dose and maintain a normal balanced diet without gaining weight.