It may interest you to know about the keto diet and weight loss. Keto diet has proven a huge impact on body fat burning process and weight loss. Keto diet is also known as Ketogenic diet, is a dietary approach that focuses on the least amount of carbohydrates, the average amount of proteins and high amount of healthy fats, which induces the body into a state of nutritional ketosis (the body break down fats as a primary fuel source instead of carbohydrates).
The length of time it takes for beginners on a keto diet to reach a state of ketosis varies, but it may take a few days or weeks for most people.
As may know diet is the main culprit to many issues of public health concern including obesity all around the world. A standard diet for most people includes a high amount of carbohydrates and added sugars that are known to cause health problems.
The ketogenic diet is increasingly becoming popular as the effective methods for weight loss or weight management and optimization of health. Based on the published research the ketogenic diet is undoubtedly an effective method for weight loss and other diseases.
How does the keto diet works?
A beginner on a ketogenic diet will put the blood glucose level under a low level that stimulates the body to start burning body fats to produce ketones for the energy source.
This process is known as ketosis and it has a special advantage for losing body weight and improve outcomes of other health conditions such as diabetes.
Once a state of nutritional ketosis is achieved, it can easily be put off by different factors such as eating a meal with a high amount of carbohydrates. So make sure to follow your keto diet properly and be able to monitor it.
Types of the ketogenic diet
There are different variations for a ketogenic diet to achieve a state of ketosis but generally, they are all low in carbohydrates and high in dietary fat.
Standard Ketogenic Diet (SKD)
This type of ketogenic has consistently shown success in helping people to lose weight and recommended for most people. It aims to contain 70 to 80 percent of fats, 20-25 percent of proteins and 4 to 10 percent of calories.
Energy requirement may vary per individual but it is still recommended during keto diet to get your energy from the fats and limit your carbohydrates.
High Protein Ketogenic Diet
This is an alternative form of standard ketogenic diet whereby you to increase the ratio of protein consumption with 10 percent and reduce healthy fat consumption by 10 percent.
It is ideal for obese people who are just beginning on a ketogenic diet to help reduce their hunger and lowering their food intake. But they later transition to standard ketogenic diet after normalizing weight.
Target Ketogenic diet
This type of ketogenic is ideal for those people aiming for fitness as they add some carbohydrates to the diet. It consists of eating carbs around workout time usually 30 to 60 minutes before the exercises.
But it follows the standard ketogenic diet in all other time, this type of ketogenic helps people to maintain high-intensity exercise performance and help to promote the replenishment of glycogen without interrupting with ketosis state.
Hence, it recommended for individuals that need carbs to fuel their exercises and those individuals that are starting their exercises program.
The cyclical ketogenic diet
This type of ketogenic approach combines carbs loading with a standard ketogenic diet, used by bodybuilders, athletes and those people who are more advanced in term of high-intensity exercises
It is almost nearly impossible for them to train at their best without the help of carbohydrates, the primary aim to maintain blood sugar and muscle glycogen at a moderate level for their exercises.
Restrictive ketogenic diet
This type of ketogenic is specifically important against other health conditions such as cancer and it has a special restriction on carbohydrates and calorie intake, the normal body cells rely on ketones for its energy while the cancer cells can not use ketones, therefore, they starve to death.
It is better to first consult your doctor before starting a restrictive ketogenic diet, to better calculate how much carbohydrates you will need to restrict for maximum effectiveness.
How to begin your ketogenic diet
To get started on the keto diet is all about consuming a moderate amount of proteins (1 gram per kilogram of lean body mass per day), a high amount of quality of fats (which serves as your energy source) and the least amount of carbohydrates.
Begin by taking out anything that is unhealthy from your diet includes removing sugars, grains, starches, processed foods and hydrogenated fats such as canola and sunflower oil.
Another skill that you should learn to improve is to check product labels to know carbohydrates content and helps you to create your ketogenic diet.
Carbohydrates are good at hiding in many foods such as in milk and milk substitute (soy and almond milk), Yogurt especially low fat and fruit-flavored Ketch and tomato sauce.
Check the label for salad dressing, Chestnuts (watch out for those containing 6-7g of card per serving), low fat or fat free (contain added sugar), no added sugar or sugar free (naturally sweet food is high in sugar) and other sweeteners such as fructose nectar, honey, molasses and fruit juice.
Foods to eat for Keto diet
To ease your meal plan, the following paragraphs will discuss some of the best keto foods that you can incorporate into your keto diet
Fats make the largest portion of the ketogenic diet, the ideal fats are the healthy fats that need to be carefully chosen. You can even use an app to help you compute daily fat requirement and some of these healthy fats are:
- Olive oil (make sure they are not diluted with vegetable oil)
- Organic pastured eggs
- Coconut oil
- Raw, grass-fed butter
- Grass-fed meats
- Raw cacao butter
- Lard and/or tallow
- Ghee (clarified butter)
- Animal-based omega-3 fats
Proteins come second from fat in the keto diet and are essential for maintaining your muscle mass. Make sure to consume proteins that are organic and antibiotic-free meat as it considered healthier and safer for the body.
These food offer a good source of proteins including:
Eggs (one contain 6 to 8 grams of protein)
Red meat, pork and poultry (contain 6 to 9 grams of proteins per ounce)
Seeds and nuts average 4 to 8 grams proteins per quarter cup)
Cooked beans (contain 7 to 8 grams of protein per cup)
Fish especially oily fish like mackerel, salmon, tuna, sardines, and trout.
Vegetables are very important in a Keto diet because they contain dietary fiber that promotes digestion and health of the gut, and also they low in carbohydrates
Fibers are of different categories, make sure to eat a wide variety of vegetables or fruits to maximize your intake of fibers,
Soluble fibers dissolve in water and are digested by our digestive system to a gel-like substance that helps you to feel full for longer and prevent you from overeating.
Insoluble fiber does not dissolve in water and not digested by our digestive system that helps to add bulk to stools and aid the elimination of the wastes, reduce bloating and constipation.
Digestive resistant starch is the fiber that ferments and helps to nourish your bacteria
Carbohydrates are recommended to be under 50g per day, some people restrict it up to 30g per day to maximize ketosis during the day.
How to measure your state of ketosis?
Although it is not a recommendation for everyone on the ketogenic diet to test for ketosis, testing helps to check if you are on the right track or whether to make adjustments. You can use these three methods to check your ketones.
The method measures ketones from your breath, it is a fast and cheap test compared to other tests. Although the method is not as accurate as a blood test, it is still better than urine strips.
Using a breathalyzer is easy and good for those people who want to be checking their ketones regularly.
This is the cheap and least accurate test for ketones compared to blood or Breathalyzer test. Using urine strips to test your ketones is a good idea if you to want to have a rough idea of your ketone levels.
However, the results of ketones you get from this test are of some hour ago rather than your current ketones level.
This is the most accurate test for measuring your ketone levels but testing strips are expensive and it cost on every test that you perform.
The test involves pricking to get some blood for the test. Blood meter uses certain blood glucose meters that are specifically designed to test for ketones.
It is recommended to have a ketone measurement of 1.5 to 3.0 mmol/l for those who want to lose weight. The longer you stay within this range of ketones the more fat that you will burn
Benefits of a ketogenic diet
Several benefits were documented under the keto diet however the primary benefit is its ability to achieve rapid weight loss. By being in ketosis state it leads to a significant reduction in body fat and an increase or retention of muscle mass
Studies reviewed that that ketogenic diet are able to achieve strong weight loss and obese people who participated in one study were able to lose 15 kg over a period of one year
The ketogenic diet is also known for controlling blood glucose, improve insulin sensitivity, lower blood pressure, and improve cholesterol levels.
Side effects of the keto diet
To be on the Keto diet is a big change from a standard diet for most people. When you started a keto diet, it becomes a challenge for the body especially the first two weeks when it is adapting and shifting to the use of ketones for energy from the usual carbohydrates. It may be normal to experience one or more side effects when the body is transitioning to the changes
Keto flu is reported with flu-like symptoms when the body is going through the adaptation process. This can be prevented by gradually lowering carbohydrates over a few weeks.
Changes in bowel habits such as constipation are experienced by some people who just started on a keto diet, but it disappears in a few weeks once the body gets used to the diet.
Drinking plenty of water and increase consumption of vegetable for fiber helps prevent constipation effects and promote the proper function of your digestive tract.
Leg cramps are one of the possible side effects of the keto diet, which may be due to a condition called hyponatremia (low salt levels in the blood) which can be prevented by keeping yourself well hydrated and taking enough salt.
Loss of energy is usually reported as fatigue in the first few days after initiation on the keto diet. It may be one of the draws back for many people on a keto diet but it usually disappears in a few weeks.
Hair loss is reported by some people who notice some hair getting stuck on the brush but it will resolve once you to body achieve keto-adaptation.
Frequent urination happens when the body is dumping glycogen in the liver, muscles and also when it is expelling excessive salt from the body in response to low levels of insulin in the blood.
Bad breath is commonly reported in the first few days after starting on a keto diet. This is due ketones which are partly expelled in breath. It is temporary and usually, effects disappear in a few weeks. Using minty sugar gums or breathe freshener can help to relieve it.
Supplements to Ketogenic diet
Supplements may be helpful or not, and also some may interfere with your ketones production. Just be sure about the supplements you are using.
Medium-chain triglycerides (MCT)are considered by some researchers as the superior source of fat, avoid taking too much fat as it can upset your stomach.
Ketone supplements (exogenous ketones) contain the ketone body beta-hydroxybutyrate (BHB) salts combined with potassium. This supplement provides additional ketones directly into your blood and preventing the body from burning fats for ketones, therefore it is ideal for athletes just for instant provision of energy but not ideal for those who want to lose body fat
The ketogenic diet induces the body to go into ketosis state that burns body fats for primary energy sources and offer an advantage to those people who want to lose weight
The body goes through an adaptation process (keto-adaptation) and it is this period that some people will report temporary side effects that disappear within one or a few weeks after starting on a keto diet.
Based on published research the benefits of the keto diet are clear and defined. Depending on the health goals people may remain on a keto diet for a specific period but there are also some cultures and people who stay on keto in their whole life.
People respond and adapt to a ketogenic diet differently, but the more determined a person is to avoid carbs in the first weeks of starting a keto diet, the quicker he/she will adapt to the keto diet.