Can the keto diet help you lose weight

Can the keto diet help you lose weight?

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Asking a friend of mine to say that I should go on a keto diet to help me lose weight. What is it and is it better to lose weight?

A. The ketogenic (keto) diet is high in fat and protein and low in carbohydrates. Most of the body's cells like to use blood sugar (glucose) as the main source of energy. The keto diet forces your body to use different types of fuel. Instead of providing the body with glucose from carbohydrates, the keto diet relies on the liver to break down stored fats into molecules called ketones. (This process is called ketogenic, that's where the food's name comes from.)

For most people to start using stored fat as fuel, they need to limit their daily carb intake to less than 20 to 50 grams, depending on their body size. (For comparison, a medium banana contains about 27 grams of carbs.) But this is a highly individual process, and some people need a more restrictive diet to start producing enough ketones. It typically takes two to four days to enter ketosis. (When fat becomes the main source of energy)

There is no shortage of keto-inspired diets, the Atkins, South Beach, and Paleo diets are the best-known examples. But the real ketogenic diet is different and calls for up to 90% of your daily calories to come from fat, which is often difficult for people to maintain. However, research has shown that people lose weight more quickly with a keto diet compared to a lower calorie diet. In short, the keto diet is likely safe. But over time it becomes difficult to lose weight this way.

If you're trying the keto diet for rapid weight loss, choose healthy sources of fat and protein, such as olive oil, avocados, and nuts. (Almonds, walnuts) But after a few weeks, switch to a lower calorie Mediterranean diet and increase your exercise routine. This will help manage your long-term weight loss.