Ketogenic Diet : A Complete Beginners Guide To Keto To Lose Weight

Ketogenic Diet : A Complete Beginners Guide To Keto To Lose Weight

What is Ketogenic diet ?

The ketogenic or keto diet is a low carb high fat diet which involves lesser intake of carbsand increased intake of fat. This leads to your body going into a metabolic state called ketosis. When this happens your body becomes increasingly efficient at burning fat for energy. Infact, it turns fat into ketones in the liver which can supply energy to the brain. To put it in simple words, your body instead of using carbs which are the primary source of energy uses fat for drawing energy. It turns fat into ketones which supply energy even to the brain.

Different types of ketogenic diet

1. Standard ketogenic diet

  • This is a very low carb diet
  • Has moderate protein and high fat
  • Typically contains 75% fat, 20% protein and 5% carbs

2. High protein ketogenic diet

  • This diet is similar to the standard diet
  • Contains more protein
  • Has 60% fat, 35% protein and 5% carbs

3. Cyclic ketogenic diet

  • This diet involves periods of high carb refeeds
  • For eg 5 ketogenic days followed by 2 high carb days

4. Targeted ketogenic diet

  • This diet allows you to add carbs around workouts
    Standard and High protein diets are the ones which have studied extensively. Cyclical and targeted diets are advanced methods primarily used by professional athletes.

How does a keto diet help you lose weight?

  • Keto diet is considered as an effective way to lose weight and lower risk of disease
  • Number of researches show that keto is actually superior to the ofthen talked about low fat diet
  • Increased protein intake provides number of benefits compared to a low fat diet
  • Increased ketones help lower the blood sugar levels
  • Keto diet can help you lose much more weight than a low fat diet without the hunger

Keto Flu

  • Keto flu refers to a set of symptoms that people may experience when they start the keto diet
  • Symptoms include nausea, vomiting, headaches and fatigue
  • These symptoms usually arise as the body gets used to operating with fewer carbsans as it enters a state of ketosis
  • The symptoms result from a temporary imbalance in energy sources, insulin and minerals in the body

Why does keto flu happen?

  • Carbs are the main source of energy in our body. On a keto diet, you reduce the carbintake to 50 grams which is way lower than the recommended 300 grams
  • When the body doesn’t get enough carbs for energy, the liver begins to produce glucose for energy
  • Eventually the liver will not be able to produce sufficient glucose to keep up with the energy demand
  • The body then starts to break the fatty acids which produce ketone bodies in a process called ketogenesis
  • Body tissue then uses ketone bodies as fuel and the body enters a state of ketosis
  • The medical community considers ketosis to be safe for most people. However, some people may experience symptoms

Tips for keto diet

  • Increases your water intake
  • Taking multi vitamins including electrol helps
  • Leafy green vegetables give you more fibre which is good
  • Avoid intense workout in the beginning. You must know your body and it’s limits before you can push them
Ketogenic diet

Health Benefits of keto

  • Keto diet may help lower the risk of heart disease
  • This diet is being used to treat several types of cancer and slow tumor growth. However, more research is needed to draw conclusive evidence
  • This diet can help you lose weight
  • Keto diet is often recommended for diabetes and prediabetes
  • Keto diet can help reduce insulin levels which may play a vital role in curing PCOD in women
  • One study show that this diet can help reduce concussions and aid after brain injury
  • Lower insulin level and eating less sugar and processed food may help improve acne

Keto diet food to eat!

  • Meat including red meat, chicken, bacon etc
  • Fatty fish
  • Eggs
  • Butter and cream
  • Cheese
  • Nuts and seeds
  • Healthy oils
  • Avocados
  • Low carb veggies
  • Condiments

Food to avoid

  • Sugary food
  • Grains and starches
  • Fruit
  • Beans and legumes
  • Root vegetables
  • Low fat or diet products
  • Unhealthy fats
  • Alcohol

Word of Caution

  • Keto diet may lead to calorie deficit in the body since you use more calories than you take which in the long run may not be healthy
  • Transition to a keto diet is not easy
  • The stress which you might encounter in sticking to keto diet may not be good for health
  • Less sugar for the body may not always be a good thing
  • This is new concept especially for India, the kind of lifestyle we lead, sticking to a keto diet may not be viable or advisable
  • This diet demands serious lifestyle changes and consistency in the long run, which is again not everyone’s cup of tea

We’ve tried bringing out the facts about keto diet. What is keto diet and what does it do to your body. The decision of sticking to keto diet is a personal one but you must understand that there is no short cut or fast way to lose weight. Losing weight without eating the right food that is food from all food groups or looking to lose weight without exercising may not be as healthy as it sounds. The concept of keto diet in India is still at a nascent stage but we highly recommend that you consult a dietician or a fitness expert prior to making any drastic changes in your lifestyle. Keto diet is not for everyone. Leading a healthy lifestyle, eating the right food in right quantity and the right time is still a much better way to lose weight and live healthy!

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