We have all heard people raving about being on the Keto diet and loosing tonnes of weight. A quick walk down the supermarket aisle, and you will see a bunch of foods with the word “keto” on the label. You can see everything from keto milk chocolate to keto cheese crisps.
But what really is a Keto diet, and what does it entail? And what are its health benefits, specifically for men? Let us do a deep dive into all things keto. We will also take a look into the most-asked questions about the Keto diet for men.
1. What Is a Keto Diet?
Keto is short for ketogenesis. A keto diet is basically one that is low on carbohydrates, moderate on proteins, and high in fat. Yes, you read that right – a keto diet is high in dietary fat! The aim of the Keto diet is to make the body trigger ketosis.
Ketosis is a state in which the body starts burning fat as its number one source of fuel. A Keto diet aims to make the body reach this state by relying heavily on fat and protein intake and going super low on carbohydrates.
2. How Does Weight Loss by the Keto Diet Work?
To understand how the keto diet works, we need to understand how the human body functions. Normally, your body burns glucose to get the energy it needs to function. This glucose is derived from carbohydrates, which are usually the main component of everyone’s standard diet.
Now, if the body does not have the appropriate amount of glucose that it needs, your body automatically goes to its number two source of energy – ketones. Ketones are compounds that the liver makes from the body’s fat reserves when the insulin level is low.
A keto diet of high fat, moderate protein, and low carbohydrates compels the body to create more ketones. The keto diet then compels the body to burn these ketones and this, by extension, results in the burning of fat. This burning of ketones is called ketosis, and that is from where the keto diet derives its name.
Now that we understand how the body responds to a keto diet, let us get into the nitty-gritty and look at some of the most-asked questions about the Keto diet for men.
3. What Are the Benefits of the Keto Diet Plan for Men?
The low-carb, high-fat keto diet works very well for most men. Studies show men who follow the keto diet, along with the required exercise schedule, feel more energetic than before. This is basically because overindulging in carbohydrates can cause fatigue. When you shift your primary source of energy to fat, it gives your body more stability.
4. Does a Keto Diet Help Increase Testosterone Production in Men?
Yes, it may. The keto diet keeps body weight in check by reducing carbohydrate intake; by supplying the body with fats, it also helps support healthy hormone production. A small-scale study of over 1600 men over the age of 40 has shown a decrease of 2% in testosterone levels for every point increase on the BMI scale.
5. What Foods Can the Keto Diet Include?
A keto diet can include any and all items that have high-fat contents. The great thing about this diet is that a lot of the foods that we normally have are keto-friendly. Here is a detailed but not exhaustive list of the best eight foods you can include in your keto diet this summer:
- Greek yogurt
- Green leafy vegetables
6. What Foods Should You Avoid When on the Keto Diet?
Most vegetables are Keto-friendly. But, be mindful that there are vegetables that are best avoided when on this diet. Some of these are:
- Sweet potatoes
- Butternut squash
- Onions (but only in large amounts)
7. Is Keto the Best Diet for Men?
Unfortunately, there is no right or wrong answer to this. A lot of factors go into determining the right diet for a body type. These vary from personal goals to diligence to the kind of weight loss you are aiming for. That said, going low-carb works for a lot of men. You can rest assured that the keto results men experience are top-notch.
In a randomized study, 13 women (all premenopausal) and 15 obese men were asked to either opt for a very low-carb keto diet or a low-fat diet. Both men and women responded better to the low-carb keto diet. Men lost more overall fat mass, body mass as well as trunk fat mass when on the low-carb keto diet.
The keto diet has also been shown to help build as well as preserve muscle in men. So if this is an area of interest for you, this may be something to consider seriously.
8. How Will My Body React to the Keto Diet?
Since every single body is unique, the reaction varies from person to person. Most people who go on the keto diet can experience an initial drop in energy. This is because the body is adjusting to the drop in carbohydrate intake. But this is usually just an initial hiccup and is commonly referred to as the Keto flu. It is the period of adjustment that your body makes as it retrains to burn fat instead of carb for energy. It is a good idea to monitor your blood glucose level during this period.
Now post the keto flu, you will notice a number of positive changes in the body. If you are obese, the keto diet helps remove excess water from the cells. This results in a slimmer look (bye-bye bloating). You will also notice more muscle definition with respect to Keto diet results men achieve.
Please note that you absolutely should not make any major changes to your diet, or your lifestyle in general, without a detailed discussion with your healthcare provider.
Nutrition accounts for about 90% of anyone’s weight loss journey. This is one of the reasons a lot of people see very good results as far as weight loss is concerned when they go on the keto diet. If you want to adopt a ketogenic diet to feel healthier in life, get in touch with the Texas Keto Couple.