Ketogenic Diet for weight loss

A low-carb diet is controversial for many reasons – especially for people who consume carbs in their staple meals. Even though the keto diet for weight loss is a recent trend, it is proven to be healthy and beneficial.

Keto is the short form of ketogenic, a low-carb and high-fat diet. While many people believe that a high-fat diet can lead to cholesterol imbalance and heart diseases, multiple studies state otherwise.

Is the keto diet for everyone? We’ll figure it out in the following sections of this blog. Read this before you curate a meal plan!

A Guide on Keto Diet for Beginners

Since the keto diet involves a drastic reduction in carbohydrate intake, it changes the body’s metabolic state. This state is known as ketosis. As a result, your body chooses fat as a primary energy source and starts burning it.

Due to low carbohydrate intake, you might experience a healthy drop in blood sugar levels. Initially, doctors recommended a ketogenic diet for epilepsy so ketones in the liver could supply energy to the brain.

Many people experienced a 30% to 40% reduction in seizures. However, many of them also lost weight and showed a better metabolism. Since fat is the second choice for the body when there is not enough glucose to break down, the keto diet for weight loss utilizes this concept.

Below is an ideal ratio of macronutrients you can include in the diet:

  • High fat: 80% of daily calories must come from fat
  • Moderate protein: 15% to 20% of daily calories must come from protein
  • Low carbohydrate: It should be as low as 5% of your daily calories

On the contrary, the regular distribution of macronutrients includes 45% to 60% of carbohydrates and 10% to 35% of fat. A typical ketogenic diet for weight loss includes food items like:

  • Meat, fish, and eggs
  • Fats like cheese, oil, butter, and heavy creams
  • Good fats from nuts, avocados, and seeds
  • Low-carb must come from green vegetables

If you notice, the list eliminates carbohydrate-laden foods like grains, potatoes, sweets, milk, and fruits.

Keto Friendly Food for weight loss
Source

Now that you know the keto diet for beginners, let us look into the types of the ketogenic diet for weight loss in the following section.

Types Of Ketogenic Diet for Weight Loss

One of the keto diet’s main selling points is drastic weight loss in a short period. But is that a healthy approach?

Multiple scientific studies suggest that a ketogenic diet for weight loss can reduce fat without impacting athletic performance. However, the individual must plan a sustainable ketogenic diet for weight loss for long-term benefits. This might compel you to ask which low carb diet is best for weight loss!  

Here are different types of ketogenic diets you can follow as per your body’s requirements and convenience:

  • Standard Ketogenic Diet: It involves a regular low-carb and high-fat diet. The macronutrient ratio includes 70% fat, 20% protein, and 10% carbohydrates.
  • Cyclic Ketogenic Diet: This is an excellent way to start a keto diet for beginners. It includes 5 days of low-carb diet with 2 days of high-carb diet. Even though this format does not have scientific evidence to prove its benefits, many people start a cyclic diet.
  • Targeted Ketogenic Diet: Like the cyclic keto diet, this is a customized keto diet for beginners. It allows them to include carbohydrates in their meals around workouts.   
  • High Protein Ketogenic Diet: It is a typical ketogenic diet for athletes building muscles. It further reduces the carbohydrate ratio to 5% and increases the protein ratio to 35%.

Knowing the role of a ketogenic diet for weight loss is amusing. Let us understand why it is useful for weight loss.  

Why is Ketogenic Diet for Weight Loss Effective?

Some primary reasons that make a ketogenic diet for weight loss effective for many people are:

  • Low-calorie intake: Reducing the calorie intake makes it likely to lose weight quickly.
  • Low water retention: Since glycogen is the body’s primary energy source, it is bound with water. As a result, when glycogen depletes, there is also a reduction in water storage.
  • Appetite control: Both proteins and fats are satiating in nature. Hence, it suppresses the hunger hormone and is beneficial for weight loss.

You might wonder, how many days does it take to lose weight on keto? Well, ketosis starts as early as within two days of starting a ketogenic diet. But the primary factors like consistency, macronutrient ratio, and physical activity also determine the efficiency of the diet.  

Did you know the benefits of a ketogenic diet in many other metabolic diseases? Head on to the following section to understand them.  

Benefits of a Keto Diet for Beginners

Keto Benefits

After exploring the basics, it is safe to say that a ketogenic diet for vegetarians is a tough call. However, scientific studies show promising benefits of this diet plan in other lifestyle and metabolic diseases. These include:

  • Alzheimer’s Disease: Since ketosis fuels the brain, researchers have seen a significant improvement in cognitive function due to the keto diet.
  • Cardiovascular Disease: Despite relying heavily on meat and fat, a ketogenic diet may improve triglyceride, HDL, and LDL levels in the body.
  • Type 2 Diabetes: A scientific study on a small sample size indicates that a keto diet increases insulin sensitivity by 75%. Additionally, it has successfully reduced A1C levels.
  • Cancer: Preliminary research states that a ketogenic diet might have anti-tumor effects. Even though it doesn’t fit true for all tumors, reducing calorie intake generally affects tumor growth.
  • Metabolic Syndrome: A ketogenic diet for weight loss improves a collection of symptoms like abdominal obesity, high blood pressure, high fasting blood sugar, and low HDL.   

Final Thoughts

When following a weight-loss diet plan, one size does not fit all!

The same goes for a ketogenic diet for weight loss. You must get clearance from your healthcare provider before starting a diet.

Certain groups of people may not benefit from a ketogenic diet. Are you one of them? Let’s not scratch the surface and rely on unclear literature reviews.

Contact a registered nutritionist and devise a diet that suits your body and metabolism.