Weight loss industry comes with weight loss diets every now and then. These diets claim for weight loss and also improve the physical health of an individual. Among all the diets keto diet also claims for weight loss besides providing other benefits to the body. Keto diet has became popular with its results and it became a trending diet for weight loss. Keto diet is a low carbohydrate high fat diet that helps in weight loss. In today’s article we will discuss regarding keto results for weight loss and also other factors regarding diet. Before going into much about Ketogenic diet let’s understand what is ketosis state which is the main key for weight loss. Read Also 7 Days GM Diet For Weight Loss
What Is Ketosis?
It is a metabolic state in which our body uses fats for the purpose of energy rather than carbohydrates. Generally carbohydrates provides energy to the body but in keto diet fats are the main source of energy. When ketogenic diet is followed body enters into ketosis state. Read Also How To Burn Calories Fast At Home & Lose Weight?
Carbohydrates consumption is reduced to about 20 to 25 grams per day and instead of it more fat sources are consumed such as meat, fish, eggs, nuts and healthy oils too. Protein consumption should be kept in moderation because if excess is consumed then there are chances that proteins are converted to glucose which affects the keto pathway.
Ketosis stage can be detected by measuring the amount of ketones in the body by means of blood and urine samples. Symptoms that indicate ketosis stage is
- Dryness of mouth
- Increase in thirst
- Decreased appetite
- Frequent urination etc.
Now let’s talk about Ketogenic Diet?
Ketogenic diet is similar to that of other diets such as Atkins and low carbohydrate diet as it is also a low carbohydrate and high fat diet. In this diet carbohydrates are not the main source of energy infact fats provide energy to the body which helps in weight loss. When carbohydrates are reduced from the diet then body enters into a stage called “ketosis”. Also Know 9 Days Weight Loss challenge for weight loss
When this state happens the body becomes efficient for burning fat for energy purpose. Fats are converted into ketones in the liver which supply energy for the brain. As carbohydrates are reduced from diet keto diet can cause significant reduction in blood sugar levels along with insulin levels. This way carbohydrate metabolism is shifted towards fat and ketones.
Types of Ketogenic Diets
Several versions of Ketogenic diets are there including
Standard Ketogenic Diet:
This is a low carbohydrate, moderate protein and a high fat diet. In this diet basically 70% of energy will be provided by fats, 20% by proteins and 10% from carbohydrates.
Cyclical Ketogenic Diet:
Along with following a high fat diet there should be high carbohydrates also in the diet which is usually followed by a cycle of 5 days of keto diet and 2 days of high carbohydrate diet.
Targeted Ketogenic Diet:
As name suggests this has to be followed along with particular target such as during workout period carbohydrates should be included in the diet.
High Protein Ketogenic Diet:
This is similar to standard but includes more protein around 35% and fats by about 60% and 5% carbohydrates. Standard and high protein keto diets are followed extensively where as cyclical and targeted keto diets are followed by athletes and body builders.
Ketogenic Diet And Weight Loss
Keto diet provides many health benefits and also lowers the risk of many underlying diseases such as diabetes and heart. It is also effective for weight loss according to studies when compared to other low fat diets. Unlike other diets in keto diet there is no count for calories and se need not to cut down foods that are high in calories. This diet is yet filling which helps in weight loss.
A study conducted in older adults who were on keto diet for 8 weeks lost there weight about 5 times along with total body fat than those who were on low fat diet. It also reduces the level of triglycerides and blood pressure too.
Of another review it was found that Ketogenic diet was effective when compared to low fat and low carbohydrate diet. Those who were on keto diet lost about 1 kg than those who were on low fat diet. The main key if this diet for weight loss is
- Increase in amount of ketones
- Helps in lowering blood sugar levels
- Improved insulin sensitivity too.
A Ketogenic Diet Besides helping in weight loss it also provides benefits for certain health conditions such as :
- Heart diseases
- Cancer
- Alzheimer’s disease
- Epilepsy
- Parkinson’s disease
- PCOD
- Brian injuries
Foods To Avoid In Keto Diet
List of foods should be eliminated from the diet While Following a Ketogenic Diet For Weight Loss
- Sugary Foods: This involves all sugary products such as fruit juices, soda, smoothies, cakes, candies and ice creams.
- Grains: All wheat based products such as rice pastas and cereals should be avoided. Basically all the carbohydrates sources.
- Fruits: All fruits should be avoided except berries of any form like strawberries and blueberries.
- Legumes: Chickpeas, kidney beans, lentils and peas
- Root vegetables and tubers: Potatoes, sweet potatoes, pumpkin, carrots etc.
- Low fat or diet products: Low fat mayonnaise, salad dressings and condiments
- Unhealthy fats: Processed vegetable oils and mayonnaise etc.
- Foods To Eat In Keto Diet: Following foods should be eaten in keto diet
- Meat: Red meat, streaks, ham, sausage, chicken and Turkey.
- Fatty fish: Salmon, tuna and mackerel
- Eggs: Whole eggs and pastured eggs
- Butter and cream: Grass fed butter and heavy cream
- Cheese: Unprocessed cheese like cheddar, goat cream and mozzarella
- Nuts and Seeds Almonds, walnuts, flaxseeds, pumpkin seeds and chia seeds
- Healthy oils: Extra virgin olive oil, coconut and avocado oil
- Low carbohydrate vegetables: All green vegetables, tomatoes, onions and peppers
Frequently Asked Questions
Keto diet shows results within a very short period of time may be a week time. In a week a person can lose up to 0.5 kg and it can still increase depending upon the duration. The more heavier a person is he or she are more likely to lose weight fast.
Many people regard it as a best diet for weight loss because there is no count for calories in this diet. Fat is utilized as a source of energy instead of carbohydrates which helps in fast weight loss results.
To lose weight a person has to be in calorie deficit around 500 calories. Generally we can see visible results within a period of 8 to 10 days. Some people may react soon for weight loss as they adhere very strictly following it.
As it causes low blood pressure, kidney stones and even nutritional deficiencies because majority of legumes and cereals are omitted in the diet. This diet is not recommended for those who are suffering from gallstones and liver diseases.
As fats become the major source of energy instead of carbohydrates body’s metabolic pathway is disturbed from shifting to carbs from fats.
You can follow keto diet for good about 3 to 6 months for maximum. Many people will follow this keto diet when thinking to lose weight and then continues with normal diet then again follow when required.
When starting a keto diet a person can experience fatigue, weakness and even headache as the eating pattern is disturbed. It can even cause kidney stones, osteoporosis and even liver diseases.
When too many calories are consumed it can gain weight even though they are in a stage of ketosis. Even high fat foods contain many calories than foods that are rich in carbohydrates and fats.
