Why the Ketogenic Diet Impacts Fat Burn

Why the Ketogenic Diet Impacts Fat Burn

Keto can help you lose weight and make various positive changes to your life. The high-fat, low-carb diet has gained a lot of buzz in recent years, creating a big community of keto-praising eaters.

Unlike with calorie restriction diet, keto helps people lose weight by putting their body into ketosis state. When people consume minimal carbohydrates, their body produces ketones for energy which are made in your livers from fatty acids found in food or your own body fat. Therefore, your liver actually burns fat to make ketones which are used for energy in lieu of carbohydrates.

As your body gradually burns fat as a fuel source, you will begin to lose weight. You may be wondering if keto can target to lose specific problem areas, such as belly, arm or leg fat. Burning belly fat is high on the priority list for most people. The fat in your belly is visceral fat, which is a dangerous kind of fat that creates deep inside the abdomen, encasing your internal organs. Visceral fat is the cause of heart disease and type 2 diabetes.

Technically, it’s hard to spot-target fat areas for reduction as the body normally decides where weight loss will happen. However, keto may be useful for reducing stubborn belly fat.

Belly fat, or visceral fat, caused by a combination of genes and a diet high in refined carbohydrates and sugar. Visceral fat can easily become inflamed, making it incredibly hard to lose and dangerous to surrounding blood vessels. A well-formulated keto diet has strong anti-inflammatory effects, making it easier to reduce stubborn belly fat.

Keto alone likely will not be enough to lose a large amount of belly fat. Keto works well when combined with high-intensity interval training (HIIT) exercises. Do remember to consult with your doctor before starting any new diet or exercise plan.

Health Benefits of Keto Diet

Health Benefits of Keto Diet

The ketogenic diet was initially created to treat neurological diseases; however, over the last century, countless researches have been implemented to examine the other health benefits of ketogenic diets. Keto has been proved to offer benefits for a myriad of health conditions:

Ketogenic low carb diet dinner grilled salmon, avocado, broccoli, green bean and boiled egg in bowl served with olives, nuts and chalk board lettering over grey spotted background. Flat lay, space

Heart disease: The ketogenic diet can increase cholesterol levels and decrease body fat and blood sugar—all risk factors affecting heart disease.
Cancer: Keto is currently being applied to treat cancers and slow the development of tumors.
Alzheimer’s disease: Keto may decrease the symptoms of Alzheimer’s disease or slow its development. 

Epilepsy: Research has shown that the ketogenic diet can cause a sizeable decline in the number of seizures appeared in epileptic children.
Parkinson’s disease: One study proved that the diet helped decrease Parkinson’s disease symptoms.
Polycystic ovary syndrome: Keto can decrease insulin levels, which may play a critical role in treating polycystic ovary syndrome.
Brain injuries: One research conducted on animals found that keto can support concussion recovery and post-brain injury recovery.

Acne: Eating less sugar and processed foods lead to lower insulin levels which helps reduce the possibility and frequency of breakouts.
Diabetes: Keto can enhance insulin sensitivity and increase fat loss, which are remarkable benefits for people with type 2 diabetes.


Although more evidence is needed to support keto’s other health benefits. It is quite remarkable, though, that a diet initiated to treat neurological disorders has been able to reduce weight, and could potentially be developed further to treat a large number of human ailments.

Foods to Avoid in Keto

Any food that is high in carbohydrates should be eliminated or removed while attempting to apply ketosis. Some of these foods include:

  Sugary foods: Cake, ice cream, sweet, soda, fruit juice
  Grains or starches: Cereal, pasta, rice, bread, all wheat-based foods
  Fruit: All fruit should be limited, with the exception of certain type of berries.
  Beans: Peas, kidney beans, red beans, chickpeas, lentils
  Root vegetables: Potatoes, sweet potatoes, carrots,
  Low-fat packaged products: These products are highly processed and usually filled with a lot of carbs.
  Condiments and sauces: Many condiments and sauces have  sugar or unhealthy fats. Read the labels!
  Unhealthy fats: Limit fats like vegetable oil and mayonnaise.
  Alcohol: Alcohol beverages are high in carbs

   Sugar-free diet foods: These products are highly processed and high in sugar, which affect ketone levels.

Why the Keto Diet Can Help You Lose Weight and Burn Fat (Part 3)

Why the Keto Diet Can Help You Lose Weight and Burn Fat (Part 3)

Quick Keto Facts 

Ketosis happens when the body is denied access to glucose as the main fuel source and stored fat become energy instead, producing ketones.
That come the concept of a ketogenic diet in which people lose weight by forcing their body to burn excess fat stores.
The ketogenic diet was originally created in the 1920’s to treat epilepsy but was inadvertently discovered to bring about many other health benefits.
There are many variations of the ketogenic diet.

Types of Ketogenic Diets
Classic Keto: The strictest type of keto, which requires a 4:1 ratio of fats to carbs/ protein to carbs. Which means a structured, individualized plan consist of 90% fat. Foods must be weighed when following this regimen.
Modified Keto: The modified variation of the diet aims to be less restrictive. It might be a good place to begin if you’re new to keto, or if you’ve followed classic keto for a long time and you’re trying to ease down to a more sustainable, long-term eating regimen.
MCT: This version contain a higher protein and carb intake than those of classic keto. MCT is short for the term Medium Chain Triglycerides, or highly ketogenic man-made fats/ protein.
Modified Atkins: Carbs are strictly limited in modified Atkins, while fat and protein are encouraged. When one consume carbs on this diet, fats should always accompany them.
Intermittent Fasting: This dietary intervention brings the body into ketosis mode by shortening the window of time that one person eats during the day. For instance, they may only eat during 8 hours of the day, and don’t eat for the next 16 hours, forcing the body to burn energy from fat.
Only the classic and high-protein ketogenic diets have been researched extensively by professionals and are the most recommended. Other, more advanced, versions of keto are primarily introduced by bodybuilders and elite athletes. 

Reasons Why the Keto Diet Can Help You Lose Weight and Burn Fat (part 1)

Reasons Why the Keto Diet Can Help You Lose Weight and Burn Fat (part 1)

A ketogenic diet, or keto, is a low-carb, high-fat diet that can bring a number of health benefits. It effectively makes your body become a fat-burning machine, while simultaneously assisting you lose weight and boosting your metabolism.

How Does Keto Impact Weight Loss?

Keto has some traits that are similar to of the Atkins diet and other low-carb plans. The keto diet concept based on dramatically reducing your carbohydrate consumption and replaces by fat instead. This dietary changes will put your body into a metabolic state called as ketosis.

Ketosis is an absolute normal metabolic function. Normally, when your body doesn’t have enough glucose to burn as energy, it will turn to stored fat instead. Glucose is made when carbohydrates are digested inside your body. Cutting carbs from your diet means lower level of glucose for your body to burn up.

Replacing carbs with fats will trigger acids called ketones to increase in your body. The aim is to force the body to create its fuel from fat, rather than carbs.

While your body is in ketosis mode, it becomes extremely efficient at burning down fat. Ketogenic diets can impact major reductions in blood sugar and insulin levels, which increase additional health benefits.
Ketogenic diets are effective for losing weight and lowering significant risk factors of certain diseases. While low-fat diets are traditionally suggested for those looking to lose weights, research shows that keto is, in fact, a better approach to weight loss.

Unlike many diets, keto will not make you feeling hungry after eating a significant number of calories for the day. Keto is a satisfying and delightful method of dieting. In fact, you can lose weight without trouble of tracking calories intake – the things that annoys many people from adhering to other diets.

There are several reasons why keto is more efficient than traditional diet, including increased protein intake which is advantageous for weight reduction and metabolism.

Ways to Get a Flat Stomach Without Diet or Exercise (Part 3)

Ways to Get a Flat Stomach Without Diet or Exercise (Part 3)

Choose more probiotics.
Probiotics are ‘good’ bacteria that help your digestive system by preventing the gastrointestinal issues which contributes to have a flat stomach. To make sure your plumbing is working at ideal capacity, eating a daily serving of a probiotic-rich food like miso, sauerkraut, yogurt, kimchi, or buttermilk.

Don’t forget prebiotics.
They’re the non-living compounds that enhance the growth of this beneficial bacteria. Vegetables, fruit, nuts, beans, seeds, and whole grains will give your body’s probiotics the energy they need to survive and thrive.

Give up gum.
Because chewing forces you to swallow more air into your body, it can also keep you from fitting into your skinny jeans. Therefore, in case you need to get a fresh breath, you’re better be sucking on a mint or brush it off.

Take a break.
When you’re stress, anxiety and frazzled, your body increases the production of steroids and stress hormones, which negatively impact your digestive system, causing major constipation. Moreover, stress also increases the production of cortisol, a “fight or flight” hormone that sends excess fat directly to your belly in its attempt to protect your vital organs. To reduce tension, taking 30 minutes a day to relax.

Walk it off…
Even if you can’t get to the gym, try to squeeze in a 30-minute light exercise or walking daily. It’s the simple boost in metabolism which will help you burn belly fat more efficiently. And if you want to work out, skip those apps that promise “miraculous abs in minutes.” as due to a recent study, most devices designed to target core don’t live up to their promises. You’ll see much better results by practicing traditional exercise.

Try yoga.
Don’t be fooled by the light movements, yoga might not be a hardcore cardio workout but it has countless of belly-flattening benefits. Many Yoga poses will tighten and tone your tummy in just minutes a day — no crunches necessary!

Ways to Get a Flat Stomach Without Diet or Exercise (Part 2)

Ways to Get a Flat Stomach Without Diet or Exercise (Part 2)

Perfect your posture.
Straighten up and your body look better right away as with good posture, you’re automatically engaging and toning your stomach muscles. If you need to remind yourself to stand straight, use a few sticky notes.

Sip more water.
Keep those water coming! Being hydrated helps the body lessen up to four excess pounds around your belly. Aim for intake of at least eight cups of water daily.

Eat more high-water foods

Yep, high-water foods like fruits and veggies will fill your belly up faster. We recommend to begin your meal with soup, salad, or some sliced steamed veggies and spicy hummus. The combo of hot peppers and the chickpeas’ soluble fiber can help control hunger.

Brew some coffee.
Another win method for your day: Caffeinated coffee is a natural therapy, which helps you by eliminating excess water in the body and keep things moving in your gut. The regular bowel activities help keep a flatter belly.

Snack on nuts.
Research has found that eating nuts help us having a lower waist circumference as nuts are rich in monounsaturated fats, making them a more satisfying choice of food than carb-based food. Make sure you choose the unsalted versions to avoid sodium-induced puff, and keep in mind each serving is no more than a small handful.

Add milk to your breakfast.
Pour low-fat milk on your morning cereal and you may soon have a flat belly. Diets high in calcium-containing foods have been proven to help attain healthier body weight. Plus, the minerals contain in dairy products including calcium, potassium, and magnesium — can help to balance the amount of sodium intake.

Eat more slowly.
Rather than rus meals, try to chew each bite at least 102 times before swallowing. As the body has to work hard to break down food in the stomach, it can lead to major gas and indigestion as you’re more prone to swallowing air, making you to feel a little puffy.

Ways to Get a Flat Stomach Without Diet or Exercise (Part 1)

Ways to Get a Flat Stomach Without Diet or Exercise (Part 1)

A few small changes really can thin your belly, but not because foods can reduce belly fat — especially when people has the idea that people can see clearly certain areas of the body through the foods consumption.
In fact, some specific food type can reduce fat and set you up for healthier habits both the short and the long term, without applying to crazy and dangerous dieting techniques.

Thinking about adding more of potassium, calcium, vitamin and magnesium to daily diet, and cutting back on sodium and carbohydrates by having daily snacks with veggie- and fruit-based, like an apple, pearl with nut butter; carrots with hummus, berries with yogurt, or swap a sweet potato or roasted squash with a sandwich. This naturally contains high in vitamin, mineral content and provides extra fiber. 

For short-term diet, people should go easy on the fruits and veggies such as kale, broccoli, legumes, and leafy greens. Even though they’re extremely nutritious foods, for the majority of time, these fiber foods can lead to high gas depending on the level of hydration and fiber consumed. But if the overall goal is to lose weight, eating more whole foods and getting exercise ade always a smart choice. In the meantime, apply these easy, science-based methods for a flatter belly:

Go to bed earlier.
Getting to bed a little sooner not only to avoid late-night snacking but to recharge. Not getting enough a full night’s rest reduce your body’s metabolism, so if you want to turn up your calorie burn, work on getting at least seven hours of sleep each day..

Don’t skip meals.

Another metabolism-boosting method: Eat small meal every three to four hours, starting from the time of getting breakfast. Researchers suggest that people who skip a morning meal experience an increase in a hunger-related hormone throughout the day. Regular snacks which should include fiber food, complex carbs and protein, will keep the stomach feel full and help the body burning calories at a quicker rate.

Belly Fat Facts You Never Knew! (Part 3)

Belly Fat Facts You Never Knew! (Part 3)

Poor Sleep and No Water Increase Belly Fat

Poor sleep increase the level of cortisol to cross its normal range, leading the hunger to pang in brain which force you to eat. Sleeping well means the body gets enough oxygen and recharge. Staying up late brings the body in sluggish mode and decreases with metabolic rate and increases hunger feeling. Ample hydration is critical when trying to lose belly fat. So ensure you do not compromise on your sleep while aiming for a flat belly.

Walk as Far as Possible
Walking is very helpful for reducing belly fat. Try 30 minutes of brisk walk every day for a slimmer waistline and flat belly. 

Add More Citrus Fruits to Your Daily Diet to Reduce Belly Fat
Studies and reports have showed that consuming citrus fruits such as lemon, grapefruit, oranges, and kiwi help reduce belly fat because the vitamin C in these fruits reduces the level of cortisol production in the body.

Omega-3 Oils to Reduce Fat
Omega-3 Oils are healthy fats that cut down inflammation and reduce levels of cortisol and stress in the body which eventually reduce belly fat.

Basil on your Plate Kill Fat in Belly
It really helps to add basil as an integral part of your recipes. Not only will the herb add to the taste of the dish but it also serves as an element facilitates killing of belly fat. Basil plays a critical role in reducing cortisol level.

Trust Zinc
Higher level of zinc intake contributes to lower cholesterol levels and stress levels in the body to a significant amount. So ensure your diet consists of a lot of foods rich in zinc such as cashews, oysters, peanut, pumpkin seeds, beef, spinach and beans.

Eat Chocolates!
This one is dedicated for chocolate fans. Dark chocolates consists of very high levels of antioxidants that cut down inflammation and even slows down secretion of cortisol which increase level of stress.

Belly Fat Facts You Never Knew! (Part 1)

Belly Fat Facts You Never Knew! (Part 1)

Trying to decrease belly fat? Most people feel it difficult achieving this goal. If you don’t know what makes belly fat the hardest part to lose, here are 12 belly facts you need to know.

Drinking Green Tea Does Not Burn Belly Fat

Although revealed as truth in many researches, it had been proven wrong in the largest analysis. Besides, one need to drink at least 7-10 glasses of green tea without added sugar to potentially burn fat. Not to mention, Caffeine from these amount is hazardous for health while the weight loss results are insignificant.

No Special Diet can Decrease Belly Fat

None of the fast diets or special diets are capable of burning away that stubborn fat. No wonder it persistently sits on tummy despite all those diets. A healthier diet is the key to alter appetize which set foundation for reducing the tummy. Simple healthy diet plan consists of of all essential nutrients and vitamins.

Sit-ups ALONE cannot Burn Belly Fat

A 100 sit-up session will not really help burn belly fat without weighted exercises that directly target the fat. Sit-ups are only helpful for increasing muscles strength!

A Sedentary Lifestyle Piles on all of that Fat

Are you sitting most of the time throughout the day? If yes, then you need to stop doing so. Sitting for long hours creates a perfect environment for belly fat to increase. So remember get up every half an hour and walk around. You may even do light exercises to help the body stretching and fight belly fat.

Stress Adds to the Belly Fat

Stress is a major contributor of obesity while most people are unaware of this. Instead their attention are placed in the wrong direction such as alter diet, or spend hours in the gym only to see the fat keep coming back. Not taking healthy diet and unable to stop feeling stressful are an open invitation to belly fat.

Reasons You’re Not Losing Belly Fat (Part 2)

Reasons You’re Not Losing Belly Fat (Part 2)

Drink Beer

The carbs, alcohol in beer that contain so much calories to make belly pop. If you consume too many calories — especially if you’re not practicing and eating enough– you’re going to pack on the fat. If you must drink, don’t forget to do it in moderation.

Sports and Energy Drinks Full In Your Fridge

Sports drinks contain a lot of sugar and tons of calories. If you consume too many of these, you’re making yourself gain weight that might end up around your belly. Cut back on sugary, high-calorie beverages such as energy drinks and non-diet sodas.

Not Drinking Enough Water

Researchers show that consuming more water can help you lose more weight. Choosing water instead of sweetened beverages means fewer calories. That can help you reduce that belly fat. It’s also the only drink that can hydrate without adding sugar or other compounds chemicals to your body.

Genetics

Your family gene affects your chances of obesity, to be specific the ability of storing fat. Luckily, there is hope. Setting the right balance between how many calories you consume and how many you burn through exercising can help control your weight, despite your genes.

Not Sleeping Well

Those night time wasted on the fridge are diet killers. Not only that, if you’re not sleeping well, your stress hormones level increase which encourage your body to keep fat to balance out.

Learn good sleep-time habits, such as:

Put away the phone.

Shut down the laptop.

Avoid alcohol or surgery drinks before bed.

Do some your exercise like yoga

Obsessed With the Scale

The good news is that You might lose that belly fat and don’t even realize it. If you’re eating healthy and exercising well, you will soon find your clothes fit. Measurements by your waist size is far more accurate than what the scale. If that waistband is thinner, you may have replaced some belly fat with muscle.