What is a ketogenic diet?
Most of the time, we worry about losing weight. Experts suggest a ketogenic diet for weight loss. Let us understand how exactly ketogenic diet works and when it is coupled with ketosis, it is imperative that one will lose weight fast.
Ketogenic Diet is also known as high fat and low carb diet. More than 20 studies suggest that it has health benefits against cancer, blood sugar, Alzheimer’s disease, and epilepsy. The main idea is to get ample calories from fats and proteins and minimal calories from carbohydrates. So, in a ketogenic diet, one should mostly cut easily digestible carb foods like sugar, soda, white bread, and pastries.
Types of Ketogenic Diet
The 4 types of Ketogenic diets are:
- SKD is also known as Standard ketogenic diet – This consists of the lowest carb content, moderate protein content, and high fat containing diet. The composition is 20% protein, 75% fat, and 5% carbohydrate according to this source.
- CKD is also known as Cyclical ketogenic diet – This diet consists of periodical and relatively higher carb intake. As an example, 5 ketogenic diet days immediately followed by 2 high carb diet days.
- TKD is also known as Targeted ketogenic diet – This type of ketogenic diet allows one to add carb intake around workouts sessions or rigorous physical activity.
- Protein-rich ketogenic diet – This is almost similar to a generic ketogenic diet, however, it includes higher content of protein. Content ratio is 35% protein, 60% fat and 5% carbs.
How does the Ketogenic Diet work?
Blood sugar is fuel for your body. And when you starve your body of this fuel, it is hungry for it. Instead of this fuel, the body is compelled to breakdown the stored proteins and fats and convert them to energy to fuel your body. This is exactly how the weight loss process starts. This process is also called Ketosis. While this may seem very interesting, it is advised to note that a ketogenic diet is more of a short term strategy than a long term health benefit.
According to this study, people who were on a ketogenic diet were found to have lost weight 2.2x more than those who were not.
Another interesting way to lose weight in ketosis style is the intermittent fasting keto way! Read about keto diet hype here.
Who uses this diet plan?
Apart from weight loss, one can get rid of epilepsy, acne, cancer, and a few more. Research is still on in this regard. Before acting upon this diet, please consult your doctor, since if you have a type 1 disease, you might face some problems.
Health benefits of Ketosis and this diet
Diabetes – Diabetic ketosis is a serious type 1 diabetes in which sugar level is very high in the blood. The ultimate cure is to adopt ketosis. Cut the sugar content slowly (after consulting your doctor) and you should be normal soon.
High Blood Pressure – Due to low cholesterol in a ketosis process, the risk of hypertension is highly reduced.
Acne – Less sugar intake results in lower insulin levels. This contributes positively to acne.
Polycystic Ovary Syndrome or POS – This is when a woman’s ovaries enlarge more than it should, the ketosis role kicks in. Low levels of insulin are the cure to disrupt the enlargement and making its return to normal shape. This happens when carb content is less and it is a typical trait of ketosis in play.
What foods should one avoid while embracing a Ketogenic Diet?
- Sugar-based foods – cakes, ice-creams
- Starches – rice, pasta
- Beans – peas, lentils
- Unhealthy fats or processed foods – vegetable oils, mayonnaise
- Alcohol – we already know!
- Condiments – Sauces
What are the KETO snacks?
- Fat rich meat or fish
- Almond milk
- Dark chocolate
- Hard-boiled eggs
Side effects of ketosis diet
You need not worry since the side effects of ketosis diet are not serious. A common side effect of ketosis is low constipation, lower blood sugar level, or small digestion problems. Sometimes you may feel acidosis, also known as high acid levels in the body. People commonly call headaches, weakness, bad breath, and fatigue as ‘keto flu’ when in ketosis.
Some FAQ’s regarding Ketogenic Diet
Q – Will I be able to take carbs again in the future?
A – Since keto is a temporary solution to your weight loss plan, you can have carbs in a controlled manner to maintain the lost weight. You can eat carbs on special occasions, but when the intake is in excess, you might start gaining weight again.
Q – Is there a muscle loss?
A – Yes, a very minute amount of loss is there, but you can minimize it with high protein intake.
Q – Will I feel tired constantly?
A – Not always. But if you do, lower your carb intake and increase your fat and protein ingredient in the diet.
Q – Is ketosis dangerous?
A – Do not confuse ketosis with ketoacidosis. The former is harmless, however, the latter is caused by uncontrollable diabetes.
Last but not least.
A ketogenic diet is an awesome tool for weight loss, still, it is not recommended for everyone. Only those who are overweight, obese, and similar should attempt it. It’s always better to consult your doctor before practicing anything. Also, it works to keep your body figure maintained if you stick to the diet for a longer period.
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