The ketogenic diet for weight loss is a low carbohydrate, high-fat diet that has many health benefits. It is considered useful in losing weight and improving your health. It can be effective for certain diseases, something that’s been demonstrated in many studies. A ketogenic diet is especially beneficial for losing excess body fat without hunger, and for improving type 2 diabetes.
What is a ketogenic diet for weight loss?
The ketogenic diet is a diet having very low carbohydrate and high fat.
It involves heavily reducing carbohydrate intake and replacing it with fat. This reduction in carbohydrates shifts your body into a metabolic state called ketosis.
When this takes place, your body becomes very efficient at burning fat for energy. It also converts fat into ketones in the liver, which can give energy to the brain.
Ketogenic diets can produce significant reductions in blood sugar and insulin levels.
It shifts the body’s metabolism away from carbohydrates toward fat and ketones.
What is ketosis?
Ketosis is a metabolic state in which your body uses fat for fuel instead of carbohydrates.
It occurs when you drastically reduce your intake of carbohydrates, limiting your body’s supply of glucose, which is the main source of energy for the cells.
Usually, this involves reducing carbohydrate consumption to around 20 to 50 grams per day and adding on fats, such as meat, fish, eggs, nuts, and healthy oils.
It’s also important to adjust your protein consumption. This is because protein can be changed into glucose if consumed in high amounts, which may reduce your conversion into ketosis.
Trying intermittent fasting could also help you enter ketosis rapidly. There are many types of intermittent fasting, but the most common method involves decreasing food intake to around 8 hours per day and fasting for the rest 16 hours.
Blood, urine, and breath tests are done for ketosis by assessing the number of ketones produced by your body.
Symptoms of ketosis are increased thirst, dry mouth, frequent urination, and reduced appetite
Keto macros: Carbohydrates, protein, & fat
Usually in a normal diet Carbohydrates contribute 60-70% of calories, Protein 15-20%, and fat gives 10-15% of calories. In the case of the keto diet, having very few carbohydrates, a moderate amount of protein, and large amount of fat to feel satisfied,
Restrict carbohydrates to 20 or fewer grams per day, or 5 to 10% of calories.
Eat sufficient protein to meet your needs. Maximum people require at least 70 grams per day or 20 to 35% of calories from protein.
On a keto diet, about 60 to 75% of your calories come from fat.
Foods to be avoided
Any food high in carbohydrates should be reduced.
Following foods that need to be reduced or eliminated in a ketogenic diet:
- Sugary foods like soda, fruit juice, ice cream, etc.
- Grains like wheat-based products, rice, cereal, etc.
- All fruits, except small portions of berries like strawberries
- Beans like peas, kidney beans, chickpeas, lentils, etc.
- Alcohol like beer, wine, liquor etc,
- Root vegetables like potatoes, sweet potatoes, carrots, etc.
Foods to be taken
You should take the following foods:
- Meat like red meat and chicken
- Fatty fish
- Butter and cream
- Nuts and seeds like almonds, walnuts, flaxseeds, pumpkin seeds etc.
- Healthy oils like extra virgin olive oil, avocado oil and coconut oil
- Low carbohydrate vegetables like green vegetables, tomatoes, onions, peppers, etc.
- Condiments like salt, pepper, herbs, and spices
It’s better to choose your diet mostly on whole, single-ingredient foods.
Healthy keto snacks
If you are hungry between meals, then you should take keto-approved following snacks:
- Fatty meat or fish
- Nuts or seeds
- Strawberries and plain cottage cheese
However shifting on the ketogenic diet can be challenging, there are several tips that you can use to make the shifting easier.
- Start by checking with food labels and the grams of fat, carbohydrates, and fiber to assess how your favorite foods can fit into your diet.
- Planning out your meals in advance may also be useful and can help you save extra time throughout the week.
- When going to party or visiting family and friends, you should consider bringing your own food, which can make it much easier to reduce cravings and stick to your meal plan.
Risks of the keto diet
Staying on the keto diet in the long term may have some adverse effects such as:
- Low protein in the blood
- Extra fat in the liver
- Kidney stones
- Micronutrient deficiencies
You should talk to your doctor if you plan to stay on the keto diet for a long time. If you want to consult with Dr. D. K. Rai click here.