Russell Wilder coined the term ketogenic diet and he used this diet for the first time to treat epilepsy. After that around 1970, it gained popularity and was also used to treat some other health conditions. But in recent times, people are mainly following the ketogenic diet for weight loss. It helps to reduce weight quickly in the beginning (one to two weeks) In this article, you will get a review of the ketogenic diet for weight loss.
What Is Keto Diet Plan?
In a ketogenic or keto diet plan, low carbohydrates and a high-fat diet are consumed by a person. This diet plan consists of a ratio of 5 to 10 percent carbs, 30 to 35 percent protein, and 55 to 60 percent fat. The amount of carbohydrates per day is less than 50 gm. During this diet plan body uses fat in place of carbohydrates for the energy requirements and it takes place by a process known as ketosis. People follow the keto diet plan to reduce their weight quickly. It is also helpful for some other diseases such as treating seizures due to epilepsy in children of all ages, and to cure diabetes.
Vegan Ketogenic Diet:-
As the name suggests it is a plant-based keto diet plan, where a person only consumes plant-based products for their diet plan. Some people might think that being a vegan they can not go for a keto diet plan, but they can also opt for the keto diet by eating vegetables, fruits, nuts, and grains. According to some studies, vegans are more successful in losing weight by following a keto diet.
Ketogenic Diet For Reducing Weight:-
It has many benefits however, a ketogenic diet is mostly preferred for weight loss. It is highly considerable for weight loss as it burns fats as fuel because during this diet carbohydrate intake is very low and the body is bound to lose weight as it uses the stored fat in place of carbs. In this diet plan, you should consume food like nuts, animal proteins (seafood like salmon and crabs), fresh meat, poultry (it contains low carbs), cheese, plain yogurt, eggs (a rich source of protein), and vegetables.
How Does Keto Diet Work:-
Some people take the medication for weight loss such as Phentermine or Reductil and some people go for different diet plans. When you are following the keto diet, it is important to have realistic expectations about the likelihood of dietary therapy for your weight loss or other health benefits. During the keto diet plan our body only uses fat as an energy source and by the process of ketosis and the body fulfills its energy requirement from fat. Ketosis is a process in which the ketone level in the body increases, to achieve this condition people consume a low-carb diet.
Generally, a person gets glucose in the diet by eating carbohydrates like starches and sugars. The body breaks the carbohydrates down into glucose and then uses the glucose as fuel to provide energy and the liver stores the rest and releases it as needed. When the carb intake is negligible, these glucose stores drain down. Since the body does not have enough carbs to burn for energy, it burns the available fat. As your body breaks down fat, it produces ketones. The ketones become your body and brain’s main source of energy.
How To Start A Ketogenic Diet:-
Before you start the keto diet, you have to figure out its benefits and risks for you. Make an appointment with a doctor and discuss your health condition to decide whether a keto diet is suitable for you or not. If your doctor suggests that it is beneficial for you then start to collect the food ideas for your keto diet plan. You can make your diet plan according to your choice as it can be vegetarian, or animal-based.
Keto Diet Before And After:-
You will notice lots of change after following the keto diet plan. If you are following this diet to reduce weight, you will reduce weight fast in the first two weeks and it will also burn belly fat. If you are following this diet for other health benefits, you will notice a change in your health condition. This diet plan is considered for the short term because its studies for the long term are not adequate. You will also feel a lot of change in your eating habits for example you have after a keto diet, you may feel a low craving for sugar.
Is The Ketogenic Diet Safe?
Only your doctor can suggest whether a keto diet is safe for you or not. This diet plan is trending but it may increase the risks of constipation, low blood pressure, nutrient deficiencies, kidney stones, and an increased risk of heart disease. So you should discuss it with your doctor as it also provides lots of health benefits such as a keto diet plan reduces weight, controls blood sugar, improves brain health, reduces the risk of metabolic syndrome, lowers blood pressure, improves skin clarity, reduces acne, lowers cholesterol levels, and also helpful in fighting with cancer.
Risks During Ketogenic Diet For Weight Loss:-
As we know this is a low-carbohydrate diet plan so it can affect your child’s growth and should be avoided for children. Another concerning fact is if you take insulin or certain medicines for your diabetes you may be at increased risk of having low blood sugar while following this diet. There is a risk of diabetic ketoacidosis if you take certain medicines, especially the SGLT-2 inhibitors, and along with it, you are following the ketogenic diet. This diet plan is also not suitable during pregnancy and breastfeeding. You should also avoid the ketogenic diet plan if you are at risk of an eating disorder or have kidney disease. It may also cause the following issues.
- Stomach aches
- Nausea
- Dizziness
- Poor focus and concentration
- Brain fog
- Sugar cravings
- Cramping
- Muscle soreness
- Feeling cranky
- Constipation
- Trouble falling asleep
Conclusion:-
People follow the ketogenic diet for weight loss and other health benefits, it is a low-carb and high-fat diet that follows the process of ketosis. But before someone starts this diet, he or she should discuss it with the doctor because it may be not suitable for them due to some existing health conditions. For the healthy ketogenic diet results ask your doctor, make a diet plan, and follow all rules properly.
FAQs
A Ketogenic Diet Limits The Intake Of Which Macronutrient?
A ketogenic diet majorly limits carbohydrate intake as it shifts the metabolism of a body towards fats so that the body can burn fat instead of carbohydrates for energy requirements. It also lowers protein intake to some extent.
Why Do I Feel So Nauseated On The Ketogenic Diet?
When you start a Ketogenic diet, your body goes through a lot of changes and it starts showing symptoms like flu, which is known as keto flu. In keto flu, you may feel nausea, headaches, or fatigue. However, these symptoms last for a short term, and you will overcome these symptoms as your body accumulates the new diet plan.
How Much Weight Can You Lose On Keto In 1 Week?
Losing weight during the first week of the keto diet may vary from person to person. Generally, you can expect to lose between 2 to 10 LB of weight.
What Are The Basic Rules For Keto?
The main and basic rule for the keto is to reduce your carbohydrate intake to less than 50 gm per day. According to popular resources, the fat intake should be 70 to 80 percent and protein intake should be 10 to 20 percent. Always remember that in the keto diet body burns fat for energy requirements.
Do You Lose Weight Fast In Keto?
Yes, due to the keto diet, people lose 2 to 10 LB of weight in the first two weeks. However, it may not be the same for all.
Will The Keto Diet Reduce Belly Fat?
In comparison to different diet plans, the keto diet is more helpful to burn belly fat. As we know in the keto diet, carbohydrate intake is very low and the body only burns fat.
Can I Drink Alcohol On Keto?
You can consume alcohol while you are following the keto diet but remember that it will slow down your progress. But it won’t kick you out of your diet plan because the liver will produce ketones from alcohol.
Can I Drink Coffee With The Keto Diet?
You can enjoy your coffee during the keto diet as it is low in carbs, but your coffee should not contain sugar.
Is Coke Zero Keto-Friendly?
Yes, Coke Zero is keto-friendly and can be consumed during the keto diet as it is low in carbs. However, it contains artificial sweeteners and there can be different reactions of different people towards artificial sweeteners.
Can You Have A Cheat Day On Keto?
Sure you can have a cheat day during your keto diet plan but do not forget your goal and keep your cheat day balanced as you should consume high fat and low carbohydrate.
Can I Eat Cheese On Keto?
Cheese contains low carbohydrates and you can eat cheese when you are on the keto diet.
Can You Do 5 Days On 2 Days Off Keto?
Some people choose cyclical ketosis, they follow a keto diet plan for 6 days and take 1 day off or 2 days off after 10 days. There is a lack of research on cyclical ketosis but it will be helpful to enhance keto flu symptoms, promote muscle growth, and boost athletic performance.