If you have had a desire to shed some extra pounds, then perhaps you could have come across ketogenic diet, which is popularly known as Keto diet It is a popular weight loss plan that promises significant weight loss in a short time.
But far from what most people believe it to be, the diet is not a magical tool for weight loss. Just like any other diet, it takes time, requires a lot of adjustment and tracking to see results.
What is the Keto diet?
The keto diet is aimed at putting your body in Ketosis. This diet plan is usually low carb with high intake of healthy fats, vegetables and sufficient proteins. In the this diet, there is also an emphasis on avoiding highly processed sugars and foods.
There are several types of Keto diets: standard ketogenic, cyclical, targeted and the high-protein diets. The difference in them depends on the carb intake. The standard ketogenic diet is low carb, high fat and adequate protein is the most recommended.
Is the Keto Diet Safe?
Because of the emphasis on consuming high fat content, most critics of the Keto diet say that it is not safe. This is guided by the misconception that fats are bad for you. On the contrary, healthy fats are actually very good for you.
With this diet, you get lots of fats from healthy sources like avocado, nuts, fish, butter, eggs, coconut oil, palm oil, seeds like chia and red meat.
How Does the Keto Diet Aid in Weight Loss?
So how does the keto diet really work and help your body lose excess pounds? When on a high carb diet, your body uses glucose from carbohydrates and sugars to fuel body activities. When on a ketogenic diet, you supply the body with minimal amounts of carbs and sugars.
With reduced sugar and carbs supply, the glucose levels in the body are depleted causing the body to look for alternative energy sources. The body therefore turns to stored fats for energy which is why the Keto diet leads to weight loss.
This condition where your body burns fats for energy other than carbs is called ketosis. When your body goes into ketosis, it produced ketones as the fuel source rather than depending on glucose. Ketones and glucose are the only two power sources that fuel the brain.
Benefits of Ketosis and the Keto diet.
Besides just aiding in weight loss, putting the body in ketosis comes with other health benefits too. Here are some of them:
Enhanced mental clarity
Improved physical energy
Steady blood sugar levels which makes it a good remedy for epilepsy and diabetes
Improved and enhanced skin tones
Lower cholesterol levels
Hormone regulation especially in women The Keto diet involves going long spells on extremely low (no higher than 30g per day) to almost zero g per day of carbs and increasing your fats to a really high level (to the point where they may make up as much as 65% of your daily macronutrients intake.) The idea behind this is to get your body into a state of ketosis. In this state of ketosis the body is supposed to be more here inclined to use fat for energy- and research says it does just this. Depleting your carbohydrate/glycogen liver stores and then moving onto fat for fuel means you should end up being shredded.
You then follow this basic platform from say Monday until Sat 12pm (afternoon) (or Sat 7pm, depending on whose version you read). From this time until 12 midnight Sunday night (so up to 36 hours later) do your massive carb up ...
( Some say, and this will also be dictated by your body type, that you can go nuts in the carb up and eat anything you want and then there are those that more wisely- in my view- prescribe still sticking to the clean carbs even during your carb up.).
So calculating your numbers is as simple as the following ...
Calculate your required maintenance level of daily calories ...
( if you are looking to drop quickly use 13- I would not advise this, if you want a more level drop in body fat use 15 and if you are going to actually attempt to maintain or possibly put on some lean muscle mass then use 17).
Body weight in pounds x 15= a.
Protein for the day 1g per body weight in pounds= b.
Bx4= c (c= number of calories allotted to your daily protein allowance).
a-c= d (d= amount of calories to be allotted to fat intake).
D/9= g per day of fat to be consumed.
The end calculation should leave you with a very high number for your fat intake.
Now for those of you wondering about energy levels ... Especially for training because there are no carbs, with there being such a high amount of fat in the diet you feel quite full and the fat is a very good fuel source for your body. (One adaptation that I have made is to actually have a nice fish fillet about an hour before I train and I find it gives me enough energy to get through my workout.) (I am aware of the arguments made to not have fats 2-3 hrs otherwise of training. While I won't have fats 2-3 hrs after training as I want quick absorption and blood flow then, I see no issue with slowing everything down before training so my body has access to a slow digesting energy source).
There are several types of Keto diets: standard ketogenic, cyclical, targeted and the high-protein diets. When on a high carb diet, your body uses glucose from carbohydrates and sugars to fuel body activities. There are several types of Keto diets: standard ketogenic, cyclical, targeted and the high-protein diets. When on a high carb diet, your body uses glucose from sugars and carbohydrates to fuel body activities. Now for those of you wondering about energy levels ... Especially for training because there are no carbs, with there being such a high amount of fat in the diet you feel quite full and the fat is a very good fuel source for your body.