Ketogenic Diet to Lose Weight
Are you puzzled by the constant daily advertising of diets and weight-loss techniques? In this series, we examine various well-liked diets and examine the supporting evidence.
What exactly is it?
The ketogenic diet, sometimes known as the "keto" diet, is a low-carb, high-fat diet that has been utilised for centuries to treat particular medical disorders. The ketogenic diet was frequently used to manage diabetes in the 19th century. It was first presented in 1920 as a successful treatment for epilepsy in kids who were not responding to medicines. For the treatment of diabetes, polycystic ovarian syndrome, Alzheimer's disease, and cancer, the ketogenic diet has also been studied and utilised in carefully controlled conditions.
The low-carb diet trend, which began in the 1970s with the Atkins diet, is what is drawing a lot of interest in this diet as a potential weight-loss method, though a very low-carbohydrate, high-protein diet, which was a commercial success and popularised low-carb diets to a new level. Other low-carb diets currently available include the Paleo, South Beach, and Dukan diets, all of which have high protein but moderate fat intake. However, with only a minimal intake of protein, the ketogenic diet stands out for its extraordinarily high-fat content, which ranges from 70% to 80%.
What It Does
The idea behind the ketogenic diet for weight loss is that by denying the body of glucose, which is the primary source of energy for all cells in the body and is obtained by eating carbohydrate-rich foods, the body will instead turn to stored fat to produce an alternative fuel known as ketones. Because it cannot store glucose, the brain needs a constant supply of roughly 120 grammes every day. When fasting or very little carbohydrate is consumed, the body first releases glucose from stored glycogen in the liver and briefly breaks down muscle. If this goes on for three to four days and the body runs out of stored glucose, blood levels of the hormone insulin fall and the body starts to burn fat for energy.
Ketosis is the metabolic state in which ketone bodies build up in the blood. Healthy people naturally go into a mild ketosis when they exercise very hard or when they fast for extended periods of time (such as when they sleep the night). The brain will use ketones as fuel, and healthy people typically produce enough insulin to prevent excessive ketones from forming, according to proponents of the ketogenic diet. If the diet is carefully followed, blood levels of ketones should not rise to a dangerous level (known as "ketoacidosis") because the brain will use ketones as fuel. Various factors, including body fat percentage and resting metabolic rate, influence how quickly ketosis sets in and the quantity of ketone bodies that build up in the blood.
The Keto Diet
There isn't a single, "standard," macronutrient ratio for a ketogenic diet (carbohydrates, protein, fat). The average daily intake of total carbohydrates on the ketogenic diet is less than 50 grammes, or about the same as a medium plain bagel, and can even be as low as 20 grammes. Popular ketogenic publications typically advise consuming 70–80% of your daily calories as fat, 5–10% as carbs, and 10–20% as protein. This is around 165 grammes of fat, 40 grammes of carbohydrates, and 75 grammes of protein for a diet of 2000 calories.
In comparison to other low-carb, high-protein diets, the protein intake on the ketogenic diet is maintained reasonable since consuming too much protein can hinder ketosis. A ketogenic diet calls for consuming enough protein to sustain lean body mass, including muscle, but this will still result in ketosis because the amino acids in protein can be converted to glucose.
There are numerous ketogenic diets, but they all forbid foods high in carbohydrates. These foods include fruit juices, potatoes, corn, and other starchy vegetables, as well as carbohydrates from both refined and whole grains found in foods like breads, cereals, pasta, rice, and cookies. Beans, legumes, and the majority of fruits are some that might not be as obvious. The majority of ketogenic diets permit sources of unsaturated fats including nuts, seeds, avocados, plant oils, and oily fish as well as foods high in saturated fat such as fatty meats, processed meats, lard, and butter. Ketogenic food lists might differ and even clash depending on where you get your information.
Programs advise adhering to a ketogenic diet until the target weight loss is achieved. When this is accomplished, one may follow the diet for a few days each week or a few weeks each month, alternated with other days that permit a higher carbohydrate intake. This will help avoid weight gain.