The Ketogenic Diet for weight loss
What is a ketogenic diet?
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The fundamentals of the keto diet
The ketogenic diet is a low-carb, high-fat diet that resembles the Atkins and low-carb diets in many ways.
It entails substantially lowering carbohydrate intake and substituting fat. This decrease in carbs causes your body to enter a metabolic state known as ketosis.Your body becomes very effective at burning fat for energy when this happens. It also causes fat to be converted to ketones in the liver, which can be used to provide energy to the brain.Ketogenic diets can lower blood sugar and insulin levels significantly. This, in addition to the higher ketones, offers certain health advantages.
Different types of ketogenic diets
The ketogenic diet comes in a variety of forms, including:
The standard ketogenic diet (SKD) is a low-carbohydrate, moderate-protein, high-fat diet. It normally comprises 70 percent fat, 20% protein, and barely 10% carbohydrates.
The cyclical ketogenic diet (CKD) entails periods of increased carb refeeding, such as five ketogenic days followed by two high carb days.
The targeted ketogenic diet (TKD) permits you to eat carbs in between workouts.
This ketogenic diet is comparable to a conventional ketogenic diet, however it contains extra protein. Typically, the fat-to-protein-to-carbohydrate ratio is 60% fat, 35% protein, and 5% carbohydrates.
What is ketosis?
Ketosis is a metabolic condition in which your body burns fat instead of carbohydrates for energy.It occurs when you drastically restrict your carbohydrate intake, decreasing your body's availability of glucose (sugar), which is the cells' primary source of energy.The most effective strategy to enter ketosis is to eat a ketogenic diet. This usually entails restricting carb intake to 20 to 50 grammes per day and focusing on fats such meat, fish, eggs, nuts, and healthy oils.It's also crucial to keep your protein intake in check. This is because if you eat too much protein, it will be turned to glucose, which will slow down your ketosis.
Ketogenic diets can help you lose weight
A ketogenic diet can help you lose weight and reduce your risk of disease .In fact, evidence suggests that the ketogenic diet may be just as successful as a low-fat diet for weight loss.Furthermore, because the diet is so satisfying, you can lose weight without monitoring calories or keeping track of what you eat .Following a very low carb, ketogenic diet was marginally more beneficial for long-term weight loss than following a low fat diet, according to a study of 13 research. The keto diet resulted in an average weight loss of 2 pounds for those who followed it (0.9 kg)
Other health benefits of keto:
The ketogenic diet was originally developed to treat neurological illnesses like epilepsy.
Studies have now proven that eating a healthy diet can help with a wide range of health issues:
*Heart disease is a serious condition. Body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar levels can all benefit from a ketogenic diet.
*Cancer. Because it may help limit tumour growth, the diet is currently being researched as an additional cancer treatment.
*Alzheimer's disease is a type of dementia. The keto diet may assist to alleviate Alzheimer's symptoms and slow the disease's progression.
*Epilepsy. The ketogenic diet has been found in studies to help children with epilepsy have fewer seizures.
*Parkinson's disease is a neurological disorder. Although additional research is needed, one study found that eating a plant-based diet can aid with Parkinson's disease symptoms.
*Polycystic ovarian syndrome (PCOS) is a kind of polycystic ovary syndrome The ketogenic diet can aid in the reduction of insulin levels, which may be important in polycystic ovarian syndrome.Injuries to the brain According to some studies, eating a healthy diet can help people recover from traumatic brain injuries.
A sample keto meal plan for 1 week
Monday
breakfast: veggie and egg muffins with tomatoes
lunch: chicken salad with olive oil, feta cheese, olives, and a side salad
dinner: salmon with asparagus cooked in butter
Tuesday
breakfast: egg, tomato, basil, and spinach omelet
lunch: almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake (more keto smoothies here) with a side of sliced strawberries
dinner: cheese-shell tacos with salsa
Wednesday
breakfast: nut milk chia pudding topped with coconut and blackberries
lunch: avocado shrimp salad
dinner: pork chops with Parmesan cheese, broccoli, and salad
Thursday
breakfast: omelet with avocado, salsa, peppers, onion, and spices
lunch: a handful of nuts and celery sticks with guacamole and salsa
dinner: chicken stuffed with pesto and cream cheese, and a side of grilled zucchini
Friday
breakfast: sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berries
lunch: ground beef lettuce wrap tacos with sliced bell peppers
dinner: loaded cauliflower and mixed veggies
Saturday
breakfast: cream cheese pancakes with blueberries and a side of grilled mushrooms
lunch: Zucchini and beet “noodle” salad
dinner: white fish cooked in coconut oil with kale and toasted pine nuts
Sunday
breakfast: fried eggs with and mushrooms
lunch: low carb sesame chicken and broccoli
dinner: spaghetti squash Bolognese
Healthy keto snacks
In case you get hungry between meals, here are some healthy, keto-approved snacks:
fatty meat or fish
cheese
a handful of nuts or seeds
keto sushi bites
olives
one or two hard-boiled or deviled eggs
keto-friendly snack bars
90% dark chocolate
full-fat Greek yogurt mixed with nut butter and cocoa powder
bell peppers and guacamole
strawberries and plain cottage cheese
celery with salsa and guacamole
beef jerky
smaller portions of leftover meals
fat bombs
Frequently asked questions
Here are some of the most frequently asked questions concerning the ketogenic diet.
- Will I ever be able to eat carbs again?
Yes. However, it's critical to start by drastically reducing your carb intake. You can consume carbs on rare occasions after the first 2 to 3 months, but you must quickly return to the diet.
- Will I be able to maintain my muscle mass?
Any diet has the potential to cause muscle loss. Protein intake and high ketone levels, on the other hand, may aid to prevent muscle loss, especially if you lift weights (50Trusted Source, 51Trusted Source).
- Is it possible to gain muscle on a ketogenic diet?
Yes, however it might not be as effective as on a low-carb diet. Read this article for additional information on low carb or keto diets and workout performance.
- What is the maximum amount of protein I can consume?
Protein should be consumed in moderation, as a high intake might boost insulin levels and cause ketones to be depleted. The top limit is probably around 35% of total calorie intake.
- What if I'm always tired, weak, or exhausted?
It's possible that you're not in full ketosis or that you're not utilising fats and ketones effectively. Reduce your carb consumption and go over the tips above again to counteract this. A supplement such as MCT oil or ketones may also be beneficial.
- My pee has a fruity odour. What is the reason for this?
Please don't be alarmed. This is related to the excretion of by-products produced during the ketosis process (54Trusted Source).
- My breath has a foul odour. What options do I have?
This is a common complication. Drinking naturally flavoured water or chewing sugar-free gum are both good options.
- I had heard that ketosis was quite harmful. Is this correct?
Ketosis is frequently confused with ketoacidosis. Ketoacidosis is harmful, however for healthy people, ketosis on a ketogenic diet is usually fine. Before beginning any new diet, consult your doctor.
- I have stomach problems and diarrhoea. What options do I have?
This common side effect usually passes after 3 to 4 weeks. If it persists, try eating more high fiber veggies.
The bottom line
A ketogenic diet can be great for people who:
are overweight
have diabetes
are looking to improve their metabolic health
It may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight.
It may also not be sustainable for some people’s lifestyles and preferences. Speak with your doctor about your eating plan and goals to decide if a keto eating plan right for you.
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