While there is no shortage of diets that promise to help you lose weight, the reality is most of them don’t work.
And if they do, at what cost?
Most diets, no matter how they are set up, revolve around creating and maintaining a caloric deficit.
A caloric deficit is when you eat fewer calories on a daily basis than your body needs to function normally.
While everyone’s calorie needs are different, the average person needs around 2000-2500 calories per day to maintain their current weight.
A traditional diet will require you start by reducing your calories by about 20%.
If you currently eating 2000 calories per day, that means you will cut back to 1600.
Traditional diets focus solely on calories and not on the macronutrients of each food.
Will you lose weight by cutting your calories per day by 20%? Of course you will!
However, once you hit the dreaded plateau you may find it difficult to continue with the diet.
For most people, the next logical step is to try a new diet. And that is where high fat diets come in to play.
Ketosis and Fat Loss – Everything You Need To Know
Can a high fat diet really help you lose weight?
The simple answer is yes!
As counter intuitive as it may seem, a high fat diet can indeed help you lose weight.
When you are on a high fat diet your body goes into a state of ketosis which is extremely effective at promoting both fat loss and weight loss?
What Is Ketosis?
On a very basic level, ketosis is nothing more than a metabolic state.
When your body needs energy it has the ability to get that energy from various sources.
However, the primary source of energy, or fuel, your body uses is from carbohydrates.
When carbohydrates aren’t present in your system your body will look for other sources of fuel, in this case ketones.
When you are in ketosis your body will immediately start using ketones as fuel due to low glucose levels.
By following a low carb diet you literally force your body into ketosis.
Once this happens your body will start to burn more fat.
How To Achieve Ketosis
Anytime you fast for an extended period of time your body will go into ketosis.
In addition to fasting and exercise, you can also enter into ketosis by following a low carb diet.
By getting less than 15% of your calories from carbs, you will force your body to start using fat as fuel instead of carbohydrates.
Ketosis and Fat Loss – Does It Really Work?
As with any diet, there will be situations where the desired results are not obtained.
However, low carb diets have been proven to be very effective at promoting weight loss and fat loss.
But it gets even better.
Research has shown that a low carb diet does much more than just help you lose weight.
It can also lower LDL cholesterol, increase HDL cholesterol, decrease blood glucose, and decrease the level of triglycerides in your system.
All of these benefits lead to better overall health.
What Are The Downsides?
Any diet that isn’t centered around balance will have a few downsides.
While high fat diets are great at promoting fat loss, they may be dangerous for those who are diabetic or have pre-existing heart conditions.
You may also find that your performance suffers in certain areas.
Keep in mind that fat is not a quick source of fuel.
If you are a powerlifter, or someone who needs a quick source of fuel to perform at peak levels, then you will need to keep fast-metabolizing carbohydrates in your diet.
Balancing The Keto Lifestyle
While research hasn’t shown any major negative side effects associated with a keto lifestyle, you should still try to find a balance.
Balance is an essential part of an overall healthy lifestyle.
Just because you are on a high fat diet doesn’t mean you should stuff your face with greasy burgers every night.
That is a sure recipe for disaster.
The goal of a low carb diet is to force your body into ketosis so you can start using fat as fuel.
If you are stuffing your face with every high fat food you can find, you will end up gaining a ton of weight in a short period of time.
Your diet should consist of whole foods, lean cuts of meat, dark green vegetables, nuts, and healthy oils.
Here are just a few of some of the healthy, high fat foods you should include in your diet
Any time you change your diet and start eating healthy you will lose weight.
A low carb diet is just one of the many ways you can achieve your weight loss goals.
And while it may not be a good fit for everyone, it does provide a great alternative for those who have been struggling to lose weight.