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Choose Nutrient-Dense Foods for Weight Loss Success on Keto
Eating too many calories can prevent weight loss. Yes, even while in a state of ketosis! Your body needs a caloric deficit, meaning you need to burn more calories than you consume, in order to lose weight.
The good news is that most people report diminished hunger on keto, making overeating less of a problem. This happens because ketosis leads to a stable blood sugar level, which in turn helps regulate appetite.
You see, when the body is in a state of ketosis, it burns fat for energy instead of carbohydrates, which results in a decrease in insulin levels and a reduction in hunger-stimulating hormones such as ghrelin. Additionally, the increased protein and fat intake on a ketogenic diet are shown to boost satiety, which can lead to eating less overall.
In fact, a study published in the British Journal of Nutrition found that participants on a ketogenic diet experienced a significant decrease in appetite compared to those on a high-carbohydrate diet. The authors concluded that the ketogenic diet may be an effective tool for managing weight by reducing hunger.
Keep in mind – individual experiences with hunger on a ketogenic diet vary. Some people may still struggle with cravings and hunger, which could be due to a number of factors such as hormonal imbalances, high stress levels, fatty acid imbalances and nutrient deficiencies.
There are several nutrient deficiencies that can impact fat loss, including:
- Vitamin D: Low levels of Vitamin D can disrupt weight loss efforts, as this nutrient plays an important role in fat regulation.
- Magnesium: Magnesium is involved in many metabolic processes, including the regulation of glucose and insulin. A deficiency in magnesium can hinder weight loss.
- Calcium: Calcium plays a role in fat metabolism and can affect weight loss if levels are low.
- Omega-3 fatty acids: A deficiency in omega-3 fatty acids can increase inflammation and disrupt the balance of essential fatty acids, hindering weight loss. What’s more, high levels of omega-6 fats can also lead to imbalanced hormone levels and decreased insulin sensitivity – both of which make it more difficult for the body to burn fat.
- Iron: Iron is an important mineral for energy production and muscle function, and a deficiency in iron can lead to fatigue and decreased physical performance, making it harder to achieve weight loss.
It is important to note that these nutrient deficiencies can also impact overall health, so it is important to address them – regardless of your weight loss goals!