The ketogenic diet is a high fat, low-carbohydrate and moderate protein diet that helps in weight loss as well as aid in dealing with certain conditions like diabetes and epilepsy. However, following it comes with its share of complications too.
Are you struggling with weight loss or obesity? With your waistline stressing you, chances are you have looked all over and tried out numerous diet programs, strategies, and regimens. Unfortunately, at times you don’t get the desired results. However, if you haven’t given up hope yet, maybe it is time to give one of the popular weight-loss diets a shot; the ketogenic diet. What is it? What does it involve, and what foods does it prohibit? How does it aid in weight loss? Please keep reading to find out the answers to these and much more.
What Is A Ketogenic Diet
This is a low-carbohydrate, highfat, and moderate protein diet used by individuals primarily to lose weight. However, it can also aid in treating certain medical conditions as has been for centuries now. It can control diabetes, epilepsy, especially in children, acne, and heart disease. However, it is important to first talk to your doctor before you begin this diet, especially if you have type 2 diabetes.
However, this diet plan is getting more recognition as a strategy for weight loss, thanks to the emphasis it has on low carbs. Notably, there are other low-carb diets, from Paleo, Dukan to South Beach diets. However, the ketogenic diet stands out because of its distinct high fat content and moderate protein intake.You will reduce your total carb intake to below 50grams daily under this diet. It could even be as low as 20 grams each day.
Being under this diet for a few days or weeks will make your brain and body efficiently burn fat and ketones for fuel rather than carbs. Additionally, the ketogenic diet lowers insulin levels, enhances insulin sensitivity, and manages blood sugar levels.
The following are some of the foods to consume when under the ketogenic diet;
- Fish
- Meat
- Butter
- Cheese
- Eggs
- Oils
- Nuts
- Avocadoes
- Seeds
- Vegetables low in carbs
On the other hand, you should avoid foods high in carbs when under the diet. Such include;
- Rice
- Beans
- Grains
- Potatoes
- Cereals
- Sweets
- Milk
- Fruits
- Vegetables high in carbs
Ketogenic Diet For Weight Loss
Anyone struggling with obesity or having quite a rough time with weight loss has some great news; there is evidence that the ketogenic diet can aid with weight loss. According to some studies, it is even more effective than a low-fat diet. Besides, some under the diet have shed more weight than those under a low fat and calorie diet.
However, the researchers have contrasting explanations for these cases. Some argue that they are due to increased protein intake, while others say individuals under a ketogenic diet have a metabolic advantage.
Therefore, if you don’t want the hassle of counting calories for your weight loss, you can sure give this diet a try. You only have to worry about foods to eliminate, no more calorie-counting. However, be keen on your food choice and check food labels because you have to keep track of your daily carb intake.
Importantly, keep in mind that more research and evidence is still necessary to determine the long-term weight loss benefits of this diet and whether or not it can help you maintain the weight. You don’t want to lose it then regain it all back.
How Does a Ketogenic Diet Promote Weight Loss?
Before starting the ketogenic diet, you might wonder how it will help achieve weight loss goals. It helps in the following ways;
Increase Protein Intake
Some of the ketogenic diets available encourage an increased intake of protein. The good thing is, this helps in losing weight.
Suppressing Appetite
When following a ketogenic diet, you will feel fuller, and your hunger hormones will be impacted positively. These are great for giving you the weight loss benefits you need.
Improving Insulin Sensitivity
The ketogenic diet is a great way of improving insulin sensitivity. When this happens, the body efficiently utilizes the fuel.
Increasing Burning of Fat
Weight loss requires fat burning, even when under rest or performing physical activity. According to studies conducted on the ketogenic diet, the good news is that there are some positive results. It can aid in increasing the amount of fat you burn, both when under rest or strenuous exercise or physical activity. However, more research is still necessary.
Decreasing Storage of Fat
According to research, the ketogenic diet is great for decreasing the amount of fat the body stores. It does this by reducing the conversion of sugar into fat, lipogenesis, thanks to the excess carbs stored in the form of fats. Remember, being under this diet means taking fewer carbohydrates. Therefore, the available amount is utilized for energy.
Potential Downsides
Keeping in mind that the ketogenic diet is high in fat content, it is evident maintaining it can be tricky. You can experience any of the following side effects when under the diet;
- Constipation
- Headaches
- Fatigue
- Irritability
- Hunger
- Low mood
- Sleep issues
- Poor exercise performance
- Poor mental function
- Nausea
Additionally, you might feel dehydrated when following the ketogenic diet, ensuring you keep drinking lots of water and other fluids. Moreover, one of the long-term risks the diet exposes you to is the development of liver or kidney problems. Importantly, ensure you first talk to your doctor before you embark on this diet.
Conclusion
As you try out different diets for weight loss, remember there is none suitable for each individual, thanks to varying lifestyles, body types, genes, metabolism, and even individual preferences. However, if you are obese or have higher risks of developing metabolic syndrome, you can try the ketogenic diet. You can do well to first talk to your doctor before starting the diet. Remember, it requires you to concentrate on high fat and low carb foods. The beverages you consume should also be without sugar and avoid unhealthy fats and heavily processed foods. Therefore, get a nice keto meal idea for your weight loss and stick to it.
