The ketogenic diet is a feeding plan that focuses on foods that provide a lot of protein, adequate amounts of healthy fats, and a minimal amount of carbs. The objective is to get most of the calories from fat than carbohydrates.
The “keto” diet is a low-carb, high-fat feeding plan that has been used for centuries to treat specific medical conditions. During the 19th century, the keto diet was majorly used to help manage diabetes.
There is no “standard” ketogenic diet with a specific ratio of macronutrients (carbohydrates, proteins, fats). The ketogenic diet generally reduces total carbohydrate intake to less than 50 grams per day, less than the amount found in an average regular bagel, and can be up to 20 grams per day. In general, popular ketogenic resources suggest an average of 70-80% of total daily calories from fat, 5-10% from carbohydrates, and 10-20% from protein. For a 2,000 calorie diet, this translates to about 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein. The amount of protein in the ketogenic diet remains moderate compared to other high-protein, low-carbohydrate diets because overeating protein can prevent ketosis.
Benefits Of The Ketogenic Diet
l Supports Weight Loss: The Keto diet helps promote weight loss in many ways, including increasing metabolism and reducing appetite. Ketogenic diets consist of foods that make a person full and can reduce hormones that stimulate hunger. For these reasons, following a ketogenic diet reduces your appetite and promotes weight loss. Similarly, another review of 11 studies showed that people on a ketogenic diet lost 5 pounds more than those on low-fat diets after six months. Here, discover the difference between a ketogenic diet and an Atkins diet.
l Improve Acne: Acne has several causes and, in some people, it can be related to diet and blood sugar. Eating a diet rich in refined and processed carbohydrates can upset the balance of your gut bacteria and cause significant increases and decreases in blood sugar, which can negatively affect skin health.
l May Reduce Risk of Some Cancers: Researchers have looked at the effects of the keto diet to help prevent or even treat certain cancers, because it causes more oxidative stress on cancer cells than normal cells, resulting in their death.
l It Protects Brain Function: Ketones generated during the ketogenic diet provide neuroprotective benefits, which means they can strengthen and protect brain and nerve cells. For this reason, the ketogenic diet can help a person prevent or control conditions such as Alzheimer’s disease.
l Satiety: Ketogenic diets have positive effects on appetite. Once the body gets used to being in a state of ketosis, it gets used to getting energy by breaking down body fat, and this can reduce appetite and cravings.
Weight Loss And Keto
The premise of the keto diet for weight loss is that if you deprive the body of glucose, the primary source of energy for all cells in the body, which is obtained by eating foods with carbohydrates, an alternative fuel called ketones is produced. Stored fat (hence the term “ketogenic”). The brain requires more glucose in a constant supply, about 120 grams per day because it cannot store glucose. During fasting, or when you eat minimal carbohydrate, the body first draws stored glucose from the liver and temporarily breaks down the muscles to release glucose.
Ketosis is the metabolic state by which the body burns fat for fuel instead of carbohydrates. It is beneficial for weight loss, energy and mental clarity.
Ketosis is the main focus of the ketogenic diet. We accomplish this by severely limiting carbohydrate intake, not calories, but calories are often limited as a by-product.
The Time Frame Of Losing Weight With Keto
The various results that people have seen with the ketogenic diet are individually based on their circumstances. Everyone is different, and until you get into keto, you won’t know how your body will react physically or how easy it will be to follow it mentally.
As we just mentioned, the average weight loss people see when on the ketogenic diet varies significantly from person to person. A five-foot woman who has only 20 pounds to lose will lose weight at a different rate than a six-foot man who has 150 pounds to lose.
Ketogenic Weight Loss Results Expected After The First Week
After the first week of following the ketogenic diet, you will likely see significant weight loss. With a “normal” calorie-deficit diet and regular exercise regimen, most people can expect to lose one to two pounds per week.
Ketogenic Weight Loss Results Expected After One Month
After four or five weeks of starting the diet, you will no longer feel the first effects of the diet, and hopefully, you will adapt to this new way of eating. If you follow the diet correctly, without cheating too often (ideally not), your body will actively burn fat for energy. Average monthly keto weight loss is around four to ten pounds (one to two pounds per week, which is considered safe).
Ketogenic Weight Loss Results Expected After 90 Days
After 90 days on the ketogenic diet, you are likely to see some significant weight loss results. Those with significant weight to lose could lose up to 30 pounds of fat during this time, although results vary.
A healthy ketogenic diet should consist of around 75% fat, 10-30% protein, and no more than 5% or 20-50 grams of carbohydrates per day.
Focus on high-fat, low-carb foods like eggs, meat, dairy, and low-carb vegetables, as well as sugar-free drinks.
It is essential to discuss any planned diet plan with a trusted doctor, dietitian or health professional, especially for people who are trying to control a health problem or illness.