Winter Weight Loss with Ketogenic Diet

We have been completely inactive due to the pandemic! Winter has come too, it’s time to grab our blankets and books and curl up on the armchairs. It seems that we will take a break from the outdoor walks that we have the chance to take all summer long. Being able to lose a few kilos quickly in winter can help us enter these sedentary days advantageously. If you want to prepare for winter with a correct and stable ketogenic diet, continue reading our article.

What is the ketogenic diet?

This is where the ketogenic diet comes into play. Normally, our body burns carbohydrates, fats and finally protein while expending energy. With the ketogenic diet, which we can call a nutrition plan that prioritizes our body to burn more fat in a shorter time, our body puts fat first while expending energy, thus burning more fat in a shorter time.

The main energy source of our metabolism is glucose. Glucose, the simplest form of sugar, is also the building block of carbohydrates. Unfortunately, glucose, the nutrient that our metabolism converts into energy in the easiest way, increases the insulin level, so it can only be a short-term solution to hunger.

In other words, the more we consume carbohydrate foods, the faster we get hungry. Because foods containing carbohydrates quickly increase our insulin level, which disrupts the sugar balance in our body. And as this vicious cycle continues, glucose begins to be stored in our body as fat, and we gain weight.

The aim of the ketogenic diet is to reduce the amount of carbohydrates and turn our body’s energy source from glucose to fat. If we can maintain a ketogenic diet for a long time and in a programmed way, our body will start to burn fat instead of storing fat. Thus, we witness how it is possible to lose weight without being hungry.

How to do ketogenic diet

If you have not read anything about the ketogenic diet before, this information we will give you will surprise you. One of the most important differences that distinguishes the ketogenic diet from others is to consume plenty of fat. Yes true! But of course, the oils you will consume should be healthy fats, and besides, you should consume protein in moderation and remove carbohydrates from your life for a while. Thus, when your body cannot reach the glucose it is used to, it will turn to fats as an energy source.

Let’s focus on a few key points!

• Minimize the amount of carbohydrates you consume. Whatever your excuse, never exceed 20 grams of carbohydrates a day! From the carbohydrates in the ketogenic diet, you need to cut not only fast food, pastries, fries, but also healthy carbohydrates, unfortunately. These include grains, starches and fruits…
• Make sure your protein intake is adequate.
• Learn about healthy fats and add healthy fats to your diet correctly. Remember, you will get your energy from healthy fats instead of glucose.

• Drink plenty of water, as with any diet. Because you need water to burn fat.
• Your insulin resistance will challenge you a little at first. Be consistent, don’t let your hands go to junk food!
• If you add to your ketogenic diet in the form of intermittent fasting, eating within 8 hours and taking a break for 16 hours, your fat burning will accelerate.
• The golden rule, of course, is exercise… If you plan exercises for less than 30 minutes during the day in addition to your ketogenic diet, you will see the miracle.

What are the benefits of the ketogenic diet?

Weight loss: Since this diet is a program applied by those who want to lose weight in a short time, we can count weight loss as the most important benefit.

Balanced blood sugar: Another benefit is balancing your blood sugar. Thanks to the ketogenic diet, the body does not produce more glucose than necessary, as the sugar level in the body decreases.

High concentration: The vicious circle created by our body’s use of glucose as an energy source tires the brain during the day. This makes it difficult for us to focus on one thing. It is this urge that often creates the need to eat while working at the computer. When you get your energy from healthy fats, your brain will not have to deal with it and it will be easier to focus, as you will prevent your blood sugar from suddenly falling and rising.

Appetite control: Since a carbohydrate-heavy diet often results in hunger, we sometimes get blindfolded and find ourselves buying unexpected things in the market. This situation disappears as we will not be hungry often while feeding in this way.

Increase in energy: Simple glucose, that is, carbohydrates that provide energy, suddenly increases the amount of sugar in your body. The sugar that rises quickly drops quickly, which leaves your body sluggish. However, while you are on a ketogenic diet, you will be more energetic during the day because your body is provided with energy from fat.

What you can eat on the ketogenic diet

• Meat and meat products
• Egg
• Olive
• Garlic
• Coconut Oil
• Olive oil
• Nuts and oil seeds
• Dark chocolate (70% cocoa)
• Almond
• Avocado
• Sea products

What you should definitely not eat

• Fast food
• Pastry
• Unhealthy fats
• Sweet
• cereals
• Candy
• Fruit
• roots
• legumes

The most difficult point for those who want to eat such a diet is to be stable. It is true that this way of eating requires patience and stability, but since you will see that you get the result of your hard work in a short time, high motivation is guaranteed. An important point that we find useful to point out is that diabetes and diabetes patients should definitely consult their doctor before applying this diet. Because health comes first…