Keto diet- Fastest way to lose weight?

With more and more research done on dieting, many diets like keto, paleo is becoming famous among the fitness enthusiast. In this post, I am going to talk about the keto diet and how you should plan your diet if you are going to do it.



Keto diet is the short form of ketogenic dieting, the basics of the keto diet is a high fat, moderate protein, and extremely low carbohydrates diet to put the body in a condition of losing fat fast.

But how does it works and is it really worth trying?

Basics of the keto diet



 The ketogenic diet focuses primarily on consuming protein and fats and restricting carbohydrates. As most of you know, carbs are the primary source of energy for our body but when our body is cut from carbs it starts to break protein and fats to provide energy. This leads to the production of ketones (alternate source of energy for the body) in the liver. The process of production of these ketones generally takes after 3-4 days after cutting carbs. This state is called ketosis. 


As your body runs mostly on fats, the keto diet is considered to be a great diet for those looking to lose weight. Not only these studies done also shows that many dieticians and nutritionists recommend the keto diet to patients with diabetes, cancer, and heart diseases. 

Benefits

Because of the low consumption o carbohydrates, there is no insulin spike. This is very beneficial for patients with diabetes and heart disease. 

If done properly keto diet helps in the loss of weight, studies show that it is even more effective in losing weight than low-fat diets. The calories consumed in burning fat are much more than that of carbs, therefore you lose more weight in all ways. 

An increase in the number of ketones is another major benefit when it comes to losing weight. Apart from this keto diet lowers blood pressure and thus is a good option for people with heart diseases (reduces diastolic blood pressure).

It rises 'good' cholesterol and lowers the risk of type-2 diabetes and pre-diabetes by removing excess fat. It improves insulin sensitivity by more than 70% in older individuals. 

It lowers the chances of hormonal acne, as it lowers insulin levels which is responsible to cause these. It also helps in lowering and curing several diseases like epilepsy, Parkinson's disease, and Alzheimer's diseases. 

Types of the keto diet



Based on proportions of macronutrients and the timings or frequency, the keto diet is generally of 4 types namely-

1. Standard keto diet

The most basic type of keto diet best for those who have never tried or done low-carb diets. It is the typical type of keto diet in which the consumption of carbs is reduced to 10% of the total calorie consumption. 

2. Carb cycling or cyclic keto diet

This type of keto diet is best recommended for heavy lifters. In this, there are some days in the week on which it is very little or no carbs and on somedays (Known as carbs refeed) there are high carbs (More than 50% of your day's calories). 

A simple way to explain is to follow a standard keto diet for 5 days a week and then on weekends eating a high amount of carbs to refill empty glycogen stores. 

3. Specific or targeted keto diet

In this type of keto diet, you add carbs around your workouts to lift heavyweights. Carbs are the main source of energy for our body, this type of approach can help with losing fat without compromising on your workouts. 

4. High protein keto diet

Some people increase the amount of protein to nearly 50% of total daily calories instead of the standard 30-35%. This may help in gaining more muscle mass but in long term can lead to the breakdown of protein by the body for energy. 

I personally recommend using only the standard keto diet as it is extensively studied and researched and can prove very beneficial for losing weight or gaining muscles fast.

What foods can you have?

Though the keto diet restricts a large number of food options, there is still a lot of food you can have and enjoy. One positive side of the keto diet is that you can have as much healthy oil and spices as you want. 


Spices hardly contain carbohydrates, so they will not interfere with your diet plan. Some foods you can eat are-

1. Meat- Bacon, lamb, pork, veal, chicken, salami, etc.
2. Olive oil, coconut oil, Avacado oil
3. Eggs, egg salad
4. Nuts and nut butter
5. Seeds
6. Seafood- Tuna, crab, lobster, etc.
7. Cheese- buffalo, mozzarella, brie, goat
8. butter and creams
9. Ghee
10. Low-carbohydrates vegetables like lettuce, kale, turnip, eggplant, mushrooms, tomatoes, zucchini, reddish, and eggplant. 

What to avoid?

Any food that contains a high amount of carbohydrates has to be avoided, Some foods which need to be avoided are-

1. Sugar and sugary food
2. Vegetables growing above ground
3. Starches and grains
4. Nut or nut butter in high amounts
5. Fruits
6. Any liquid drink (Except water, coffee, Green tea, or chicken broth)
7. Dressings or sauces

Side effects of the keto diet


For most people, the keto diet is safe and effective. In the first week, you will feel a little bit of fatigue, weakness, or mood swings because of switching your body from glucose to ketones for energy. 
But once your body adapts to the process this should go away. This is also called keto flu. 

But if the symptoms continue to persist after a week, you should immediately stop the keto diet as your body will be unable to use ketones effectively. If continued this can damage your body. 

Some studies also said that doing a keto diet leads to an eating disorder that is very harmful to your body. 

At the beginning of the keto diet, the body switches its source of energy to ketones which is lead by the breakdown of stored fat. In this process, the produced ketones leave the body by urination. 

An increase in the frequency of urination can deplete the amounts of electrolytes in the body which can lead to serious effects on kidneys and the heart. 

Some studies also point towards the decrease in amounts of nutrients in the body, because of food restrictions. Many people are unable to take all the nutrients in adequate amounts from the keto diet. 




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