Weight loss diet plans come in many different forms so knowing which to choose can be a challenge. When combined with exercise, using a diet can help speed up the weight loss process. A keto, or ketogenic, plan can help burn belly fat quickly – what can you eat?
- Holly Willoughby weight loss: What did she do to slim down?
What is the keto diet plan?
Slimmers following the meal plan need to cut back on how many carbohydrates they eat.
Doing this will help the body enter the state ‘ketosis’, which promotes fat burning, Elliott Upton, personal trainer at Ultimate Performance and Head of LiveUP Online Coaching, explained.
He told Express.co.uk: “The idea of keto is to take in such a low amount of carbohydrates that your body switches to a metabolic state called ‘ketosis’ where it uses fat and ketones for fuel instead of glucose.
“People who follow the keto diet will eat a high proportion of their calories from fat, some protein and minimal or no intake from carbohydrates.”
What foods can you eat?
While cutting high carb foods from the diet plan, slimmers can instead fill up of those high in protein and healthy fats.
Elliot added: “Common foods people eat on the keto diet tend to be anything with a high fat and low carbohydrate content.
“For example, foods such as oils, cheese and dairy products, eggs, nuts and some fatty meats or fish.”
Those following the plan will often try to restrict their carb intake to less than 25 grams net carbs per day.
However, doing this can be tricky and being strict with the plan could actually get in the way of good results, Elliot said.
For many people, it can be challenging to get into the state of ketosis and even more challenging to stay in ketosis,” he warned.
“So most people are constantly in and out all the time.
- Davina McCall weight loss: TV host uses this exercise to stay in shape
“It will inevitably cause pitfalls because at some point you will crash or experience carb cravings.
“There’s also the potential to elevate the stress hormone cortisol too because of the lack of insulin circulating in your system with prolonged periods of ketosis.”
Instead of following a strict plan, it might be more beneficial to follow a more flexible version of the diet, the expert explained.
“Avoid thinking that there is some inherent magic to the diet when it comes to weight loss or body composition,” Elliot said.
“Yes, there are some medical uses of the keto diet for specific medical conditions.
“But for normal populations looking for weight loss or body composition change, so long as a calorie deficit is in place, any diet will work.
“This is why many professionals prefer recommending a keto-style diet, that includes plenty of vegetables and lean meats, that is higher fat, higher protein and lower carb is likely to be more beneficial and more sustainable.”
Source: Read Full Article