Will the Keto diet help you lose belly fat?
The biggest question is, does Keto Dieting work? More specifically, everyone interested in dieting wants to know, does it assist in losing belly fat?
Losing belly fat has to be the most talked about issue in the weight loss arena for many years. This is one area of ketogenic dieting that has many of us puzzled and intrigued at the same time.
There are a few studies out there that claim to put these burning questions to rest. Is Keto dieting the answer? Read on to find out more.
Ketogenic Diet Overview
Essentially ketogenic dieting is a relatively new phenomenon that has taken us by storm. It involves replacing traditional dieting with a high fat, low-carb diet.
This means that what people have told to stay away from for years is now becoming a staple and main ingredient in losing weight.
It appears that now more than ever fast-food chains such as KFC, Mcdonald's, Wendy’s, Chipotle, Taco bell and others may finally be getting a good name.
Or not? Research shows that it is important to select good fats, for example, those found in avocado, to avoid gaining too much belly fat.
Ketogenic diet works by utilising fat to be used as energy as opposed to carbs. Your normal diet allows for carbs to be converted to sugar which in turn becomes energy.
However, eating a high-fat diet causes to the body to enter a state of ketosis because of lack of carb intake. With fewer carbs available the body produces ketones through the liver.
So the liver burns fat to produce ketones which are then used as energy to fuel your daily activities.
This is the process which causes weight loss.
Foods to eat while on a Keto Diet
Based on the multitude of information out there, things can get quite confusing. We are going to provide a list of foods you should eat while on a Keto diet.
Meat and Poultry - this is a touchy one. Meats and Poultry are a staple to ensuring muscle mass while on a keto diet.
However, as mentioned above, it is important to consume good fats. Further, a study conducted in older women found that eating lots of meat contributed to increased bad fat. This is a no for people looking to lose belly fat.
The secret here is to eat meats from animals which were grass fed. These animals are likely to produce meats containing healthy fats.
Seafood - Fish and shellfishes are generally grat options for those on a keto diet. However, it is still important to take into account the amount of carb in each source, and your weight.
For example, while Salmon, Sardines and other similar fishes are low in carbs and rich in omega 3 fatty acids; they have been shown to increases insulin sensitivity in people who are overweight and obese.
Other types of foods to consume on a keto diet include low-carb vegetables, avocados, cheese, eggs, coconut oil, nuts and seeds, and others.
The importance of losing belly fat
Belly fat or visceral fat is possibly the unhealthiest type of body fat. Not only is it considered unsightly by many but a good collection of fat in your mid section could really reek havoc on your health.
Belly fat or visceral fat is the type of fat that surrounds your organs and causes your stomach to protrude.
Having excess stomach fat often times leads to heart diseases, type 2 diabetes and certain types of cancers in addition to insulin resistance.
It is for these reasons that losing belly fat is so important.
3 reasons why losing belly fat so difficult
Some people are more genetically prone to developing stubborn belly fat than others for various reasons which we are about to outline.
Age - With age our body starts to change. Our metabolism decreases its rate of activity for both men and women. Decreased metabolic activity means that we must now work even harder to lose weight.
This produces a very difficult situation for anyone between the ages of the late 30s and upward. Since whenever we gain weight it first starts in the stomach, stomach fat is the most difficult to lose. When stomach fat is countered with age, many of us face an uphill battle.
Now this one may give away the answer to our question. But the next possible contributor to stubborn belly fat is processed foods.
Eating lots processed foods - eating too many canned stuff, bread, cheese, crackers etc will increase belly fat.
Other contributors include carbonated beverages and artificial sweeteners. Belly fat has to do with inflammation and the accumulation of bad fats. These types of foods are main contributors to inflammation and bad fats.
Stress - Research shows that stress increases cortisol levels. Cortisol, in turn, causes your body to hold on to bad fats such as visceral fat.
This means that in addition to a compulsive desire to eat more bad fats when you are stressed, you also will have a more difficult time losing the bad fat. So yes, we know, it’s a no win situation.
So will a Ketogenic diet help you lose belly fat? Our answer is once it's done correctly you should expect to lose your belly fat.
It is known that when trying to lose weight, your body determines where it wants to lose the weight. However, visceral fat generally becomes inflamed. A good keto diet creates anti-inflammatory results throughout the body hence causing you to potentially lose belly fat.
A study released by Dr. Steve Phinney, MD, PhD, chief medical officer at Virta Health, in 2009 entitled how a low carb, high fat diet impacts metabolic syndrome; correlates the above theory.
In this study participants consumed the same amount of calories each day and at the end, it was found that those who ate a low carb, high fat diet, lost 64% more visceral fat.
The Keto diet is one many have vouched for. Some people have claimed to lose lots of weight and belly fat in short periods of time.
If this sounds like a diet you may want to try, please be sure to speak with your doctor first. As stated there are many possibilities to look out for depending on you age, health and other factors.