Ketogenic Diet For Weight Loss: A keto diet is a low carb, higher fat, and moderate protein diet that helps you burn fats. A keto diet is beneficial for losing body fat and improving blood sugar levels. Many studies have shown that keto diet foods improve health markers such as heart health and lowering bad cholesterol. Another significant effect of the keto diet is appetite control and a calm stomach. In 1920 it was an effective treatment for epilepsy as well. The Ketogenic diet has also been tested and used for polycystic ovary syndrome.
However, this diet has gained attention for weight loss due to the low carb diet. These days, different diets are high in proteins but moderate in fats. On the contrary, the Ketogenic diet contains high-fat content of almost 70-80%.
Have you ever wondered why it is named as Keto or Ketogenic diet? Because low carb puts your body in a metabolic state, which is known as “ketosis.” In this state, fat from your body and your diet is burned for energy. It provides an alternate fuel source that can be used when glucose supply in your body is short. When you eat a low carb diet, your liver produces ketones from fats, and these ketones act as energy sources, especially for the brain.
When you are on the Ketogenic diet, your body takes all the energy supplies from burning fat 24/7. This is beneficial when you are trying to lose weight. It has other benefits as well, such as less hunger. Moreover, you stay focused and alert. The keto diet lowers insulin levels in your body; therefore, it is excellent for PCOS patients.
Macronutrient ratio in a keto diet
Keto diet is comprised of different percentages such as
- 30-35% protein
- 5-10% carbohydrates
- 55-60% of fats
To follow these macronutrient ratios, you should go for a keto diet meal planning.
How does a keto diet work?
The primary source of energy is obtained by carbohydrates in the body. But if you are eating a low carb diet, your body faces a lack of glucose and energy. In that case, the liver produces ketone bodies from fats. These ketones act as a fuel; in other words, fats are burned to maintain your body’s energy supply.
The human brain needs most of the energy as compared to other organs. During fasting or low carb intake, the body extracts glucose from the liver and gets glucose from muscles. When this process continues for a few days, the stored glucose level starts to decline, and the insulin level also decreases. In this case, the body begins to consume fats as fuel. As earlier mentioned, the liver produces ketone bodies from fats, which are used for energy.
When ketone bodies accumulate in the blood, this metabolic state is called ketosis. Scientists recommend maintaining the ketones level in the blood, especially when you are following a keto diet because it may reach a harmful level, known as ketoacidosis.
Keto diet for beginners
There is not only one food that has a specific ratio of macronutrients. A 2000 calories diet should contain 165 grams of fats, 75 grams of proteins, and 40 grams of carbohydrates. The protein amount is always kept moderate in keto diet because more protein intake prevents ketosis in the body. The protein is also converted into glucose. Hence, in a keto diet, proteins are enough to preserve lean body mass.
There are many keto diet plans for beginners, but all the diet plans ban high carb food. Some foods are obvious such as whole grains like pasta, rice, potatoes, corn, fruit juices, and refined starches. At the same time, some foods are not obvious, like beans and legumes. The ketogenic diet plan focuses on saturated fats as well as unsaturated fats.
Foods allowed in the keto diet menu
- Fats in each meal to meet the high-fat requirement. Foods high in fats such as avocados, coconut meat. Plant fats include olive oil, palm oil, nut oils, and coconut oil.
- Certain nuts (walnuts, pecans, peanuts, almonds) and seeds ( flaxseed, sesame, pumpkin, chia, sunflower)
- Meat and poultry such as chicken, beef, organ meats, and turkey
- Some dairy foods are also allowed in the keto diet. Dairy is a fat source, but it contains natural sugar, especially in ice cream, cream, and full-fat milk. Therefore it is restricted. However, hard cheese, yogurt, and butter are allowed sometimes because they contain less sugar content.
- Proteins are always included in moderate for a keto diet plan. Wild salmon, bacon, eggs, fish, organ meat, nuts, and seeds are best for protein intake.
- Vegetables include leafy green (lettuce, spinach, and kale), broccoli, onions, bell peppers, cucumber, cauliflower, celery, mushrooms asparagus.
- A small portion of fruits is also allowed, like berries. Other fruits are high in carbs.
- Dark chocolates, cocoa powder, mustard, unsweetened vinegar, herbs, and unsweetened coffee are also allowed.
Foods to avoid in the Ketogenic diet
- Legumes, including lentils, chickpeas, and beans.
- Fruits other than berries.
- Refined and whole-grain products (oats, pasta, rice, and wheat), sugary beverages, starch-containing vegetables like potato, winter squash, and corn.
- Drinks with added sugars (syrup, cocktail, juices, beer, soda, sweetened tea).
Ketogenic Diet for Weight Loss after 1st week
When you follow a keto diet plan, you’ll see a remarkable drop in your weight after 1st week. People who follow a regular low calories diet and regular exercise lose about 1-2lbs after a week. In comparison, people who follow a Keto diet can see a drop of 2-10lbs within a week.
Always remember! The weight you lose in the 1st week is water weight. Do you know why? Because carbohydrates in your body retain water. When you restrict your carbs, the body starts to lose stored carbohydrates along with water. Once you consume your stored carbs, your body will begin to use your fats for energy.
Ketogenic Diet for Weight Loss after 1 month
After a month, you’ll feel a significant change in your body. You also get used to your new way of eating. If you follow your keto diet plan with honesty, and without any cheat meal, you may shed an average of 7-12lbs within a month. You can take pictures to see changes in your body, or you can also buy a fat calculator scale.
How much weight can you lose in a month on Keto?
By following the keto diet plan properly and not having any cheat meals during that duration, one can lose almost 10lbs in a month.
Is the Ketogenic diet effective for weight loss?
The ketogenic diet has been used for centuries for weight loss. It loses your weight faster than any other diet plan and helps you to improve your health remarks.
Does keto burn belly fat?
A Keto diet has potent anti-inflammatory effects. It enables a person to burn belly fat without even doing intense cardio.
How long should you do Keto for weight loss?
At first, your body goes through the Ketogenic adaption phase for about 2 to 6 weeks. You should follow the keto diet plan for at least 3 months to see significant results.
How can I lose 20lbs in 3 months?
With the help of a low-calorie diet, increased water intake, lean protein intake, low carb diet, and exercise, you can lose this much weight within 3 months. But if you follow the keto diet to lose your weight, you can burn your fats more rapidly and quickly lose more than 20lbs in 3 months.
Will one cheat day ruin ketosis?
A cheat day in a keto diet plan is far different from the cheat day in other diet plans. A person falls short of achieving ketosis on his cheat days. On a keto diet, it’s hard to go out with family and eat whatever you want. Cheating in a keto diet affects the body; therefore, one should stick to the plan.