Many of you guys must have wondered if there is a diet that combines health aspects with weight loss. So, thinking about what is a healthy diet to lose weight fast is a natural thing. Everyone knows that healthy food and exercise are the keys, but if you really want to know what is a healthy diet to lose weight fast, keep on reading.
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The Allmighty Keto
For almost 100 000 generations people have been hunter-gatherers eating low-carb food, and only for the last 500 generations, we have switched to agriculturally produced food. That is where problems started for humans with all diseases we didn’t even know about. In other words, we are genetically predestined and built to eat low carb food, one of the best such diets is ketogenic diet or popularly known as Keto diet.
Keto diet is based on eating food that contains just a few carbohydrates and much more healthy fats and protein. A typical ketogenic diet looks like this: 70% fat, 25% protein, and 5% carbohydrates. Eating this way makes the body use fats rather than carbs for energy. In this process, ketones get produced which our body uses as fuel, we get the ketones from the fat we eat, but also from the fat we have stored in our body and thus fat loss occurs.
That is not all, the Keto diet has great benefits for boosting metabolism and reducing appetite and it is very well-known that those two play an important role in fat loss. If metabolism slows down, the fat burning stops, so it is very important to eat enough to keep metabolic rate up. Reducing the appetite by controlling hunger hormones with a Keto diet is a great thing in a fight against cravings, and those can be bad as many of you know.
On a Keto diet person can eat about 20–50 grams of carbohydrates daily, so here is some food you can eat and some that you can’t.
- Seafood – clams, mussels, octopus, oysters, squid, fish
- Non-starchy vegetables – cauliflower, zucchini, brussels sprouts, broccoli – mainly all green vegetables
- Cheese – all of them are very low in carbs and high in fat which makes them a good choice
- Meat and Poultry
- Coconut Oil
- Plain Greek Yogurt
- Olive Oil
- Nuts and Seeds
- Butter and Cream
- Coffee and Tea – unsweetened
Not so Keto-friendly food
- Starchy Vegetables – potato, legumes. beans, corn, peas, and others.
- Grains – Bread, rice, crackers, and cereal
- Fruit – Whole fruit and fruit juice
- Flour – anything made from flour
- Milk – unsweetened almond or coconut milk instead.
Heart Health Improvement
Usage of healthy fats like avocados and coconut oil reduces cholesterol and improves heart health. What happens is a drop in levels of total cholesterol, low-density lipoprotein, or bad cholesterol, triglycerides, and an increase in high-density lipoprotein, or good cholesterol. Combined with a cardio workout this will give the best results.
Protects The Brain
Ketosis – the state one gets into when following a Keto diet produces ketones that the body uses as fuel instead of carbohydrates, but ketones are also better fuel for the brain. They are neuroprotective, meaning they can strengthen and protect the brain and nerve cells, and the brain uses them more efficiently than carbs.
Information from the Epilepsy Foundation suggests that being in the state of ketosis reduces seizures. Even with people who don’t respond well to other treatments and methods, especially children.
Diets for type 2 diabetes are in correlation with weight loss because the majority of people with diabetes are overweight or even obese, so a diet high in fat comes a bit strange at first. Keto diet changes the way your body stores and uses energy and in that way easing diabetes symptoms. It improves blood glucose levels while reducing the need for insulin – insulin sensitivity. When insulin is absent or doesn’t work as it should, carbohydrates turn to sugar causing blood sugar spikes. A ketogenic diet helps people suffering from diabetes to cut down on insulin and even create a state where they don’t need it anymore. The ketogenic diet also has some other health benefits like lowering blood pressure and reduced dependency on medication.
Brain functions improve when ketones are used as fuel instead of carbs. The small number of absolutely necessary carbohydrates are produced in the liver through the process known as gluconeogenesis. Brain resistance to insulin is a factor connected to Alzheimer’s disease, so the brain can’t use glucose (carbohydrates) efficiently, that is why there is a higher rate of this disease among those with type 2 diabetes. The benefit of a Keto diet when we are talking about Alzheimer’s is that brain isn’t using carbs as fuel anymore, but ketones instead, and thus brain functions return and get better again.
An autistic person has a problem with language and socializing as a consequence of the neurodevelopmental disorder and often symptoms are aggression, anxiety, and seizures. The ketogenic diet can improve and even reverse autism-like behavior. It helps somebody suffering from autism to normalize brain metabolism, to have healthy brain development, to decrease sensory overwhelm, to have better motor functions, boosts mood, decreases aggression, anxiety, and depression. It also improves gut health, reduces inflammation and autoimmunity, and restores mitochondrial function.
There are many diets known today, some of them are even very efficient in weight loss but, the Keto diet is not just another good diet, it is a way of nutrition that helps a lot more. The benefit of eating keto besides fat loss is that it helps with a lot of serious diseases that are a huge problem for millions of people all over the world. If we chose what we eat and do it as people did for generations before us, a lot of diseases would disappear entirely. Cravings are hard to fight but, if you do and avoid processed food and fast food, this is the first step to a healthier society. Eat natural meat and vegetables and you will have a chance to thank yourself for many more happy and healthy years.