Keto for Weight Loss – Everything You Need to Know

Keto for weight loss has been gaining popularity in recent times. The Keto diet is a type of low-carb diet similar to the paleolithic diet. The overall carb intake is usually kept below 10% of the total calorie intake. Such a diet reduces the body's dependency on carbs and utilizes fats to yield energy.

The absence of glucose in the diet triggers a metabolic pathway known as nutritional ketosis. This article discusses the benefits of keto for weight loss and a simple meal plan to follow.

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Keto Diet Weight Loss Mechanism

Fats are utilized for energy in the keto diet (Image via Unsplash/Sorin Gheorghita)

The metabolic state known as ketosis is characterized by the breakdown of triglycerides into glycerol and fatty acids. Keto for weight loss works via this metabolic pathway.

Glycerol molecules are further converted into glucose, which is utilized to produce energy for our red blood and liver cells. Glucose is essential for hepatic and red blood cells due to their inability to utilize fatty acids and ketone molecules.

The fatty acids can be directly utilized by the muscles for energy or converted to ketone bodies. The Keto for weight loss diet is named after the ketone molecules produced during nutritional ketosis.

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What Do I Eat on a Keto Diet for Weight Loss?

All low-carb foods are allowed on this diet. Try to include the following foods for weight loss when following keto for weight loss:

• red meat, steak, chicken, and turkey
• salmon, trout, tuna, and mackerel
• eggs
• butter
• cheese (unprocessed)
• nuts and seeds
• extra virgin olive oil, and avocado oil
• avocados
• low-carb vegetables

The keto 2.0 plan aims to modify the original keto diet for people on a plant-based diet.

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Keto Advanced Weight Loss and Health Benefits

Several studies have associated the ketogenic diet with the following health benefits:

• Polycystic ovary syndrome: A low-carb diet can help reduce insulin levels in polycystic ovary syndrome, thus aiding in weight loss. Women with PCOS have got amazing results after following keto for weight loss.
• Heart disease: The keto diet can reduce cholesterol levels, blood pressure, and blood sugar by removing all highly-processed foods.
• Cancer: This diet may help slow tumor growth since tumor cells utilize glucose for energy.
• Alzheimer’s disease: This diet may help reduce symptoms of Alzheimer’s disease by reducing inflammation and preventing the deposition of dementia-inducing proteins.
• Epilepsy: In a study, it was found that the ketogenic diet can reduce the frequency of seizures in epileptic children.
• Parkinson’s disease: This diet may also improve symptoms of Parkinson’s disease.

The diet for PCOS is similar to that of the ketogenic diet and helps manage hormone fluctuations.

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Keto Diet Plan for Weight Loss

Fish and meat are the primary sources of protein in a ketogenic diet (Image via Unsplash/CA Creative)

You can follow this low-carb diet plan for keto for weight loss:

Monday

• breakfast: Scrambled or hard-boiled eggs, grilled asparagus
• lunch: chicken salad with olive oil, feta cheese, and salad
• dinner: smoked salmon with mushroom soup

Tuesday

• breakfast: Egg salad, cheese, and fresh celery juice
• lunch: Tuna salad with vegetables
• dinner: Shrimp soup with mushrooms

Wednesday

• breakfast: chia pudding with nuts, seeds, and berries
• lunch: Chicken breast with bell peppers
• dinner: Grilled shrimp with lentil soup

Thursday

• breakfast: Egg salad with herbs, celery soup
• lunch: Feta cheese with grilled broccoli
• dinner: Grilled lemon fish

Friday

• breakfast: Greek yogurt with berries
• lunch: Pork chops with sliced peppers
• dinner: Cauliflower rice substitute and cheese

Saturday

• breakfast: Yogurt with fruits, boiled egg
• lunch: Fish and mushrooms
• dinner: Chicken stew with seasonal vegetables

Sunday

• breakfast: Chicken stuffed omelet
• lunch: Steamed chicken and asparagus
• dinner: Grilled cottage cheese with chickpea soup

In the keto for weight loss plan, remember to use animal fats, including lard and butter, along with selected plant-based fats such as avocado oil, coconut oil, and olive oil. Low-carb vegetables can be used along with protein foods.

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Is Keto for Weight Loss Helpful?

A low-carb diet can instantly bring down your blood sugar level, thus leading to stable insulin levels. Improved insulin sensitivity is associated with an elevated function of glucagon, a hormone that promotes fat loss.

Keto for weight loss has helped a lot of people around the globe and is known for its scientific evidence-based mechanisms. Our hormones determine our metabolic processes, and the keto diet can be considered the Hormone Balance Diet for its role in weight loss and other metabolic disorders.