Ketogenic Diet : In-depth Guide On Keto For Beginners


Introduction to ketogenic diet


Many people out there are struggling with weight loss, there are many articles about different workouts,magic weight loss pills,different types of diets and many more things.

Ketogenic diet also known as keto diet is also one of those diets, which is said to aid weight loss,but does it?

Let’s dive in a bit deeper and get the answer to the question if it really is effective for weight lose and should consider it?


WHAT IS KETOGENIC DIET?

So basically ketogenic or keto diet is a diet which consists the Macros ratio of High Fat,Low carb,& moderate amounts of Protein.

Many Studies show this diet helps you with weight loss and many other health benefits.

The basic idea here is to reduce the carbohydrate intake drastically so that our body goes into a mode which is called as ‘Ketosis’.

The Motive behind taking your body into Ketosis is to use fat stored in your body as a primary source of energy and alongside this process the fats are also turned into ketones which work as an energy source for our brain.

There are various types of Keto diets such as adding additional carbs pre-workout,etc but we will be talking about the standard Ketogenic diet.


WHAT TO EAT ON A KETO DIET

The basic idea here is to keep the ratio of macros intact to take your body into ketosis.Let’s take a look at the standard ratio of Macros.

MACRONUTRIENTSPERCENTAGE CONSUMPTION OF TOTAL CALORIES
Fats70-75% of total calories
Proteins20-25% of total calories
Carbohydrates5% of total calories
(Standard Macros Ratio to shift your body into ketosis)

Let’s consider a 1600 calories Diet Plan and calculate the intake :

1.)FATS :

70% of 1600 calories = 1120 calories from fats

One gram of fat is basically 9 calories, so 1120 calories when converted into grams will be ; 1120/9 = 125 grams(Approx).

2.)PROTEINS :

25% of 1600 Calories = 400 Calories from Proteins

One gram of protein is basically 4 Calories so 400 calories when converted into grams will be; 400/4 = 100 grams.

3.)CARBOHYDRATES :

5% of 1600 Calories = 80 Calories from Carbs

One gram of Protein is basically 4 Calories so 80 calories when converted into grams will be : 80/4 = 20 grams.


So on a diet with calorie intake of 1600 you should roughly consume,

  • 125 grams of fats
  • 100 grams of protein
  • 20 grams of carbohydrates

to successfully push your body into ketosis.


(NOTE : The conversion of Calories to Grams done above is nothing else but on the basis of standard measures).

WEIGHT LOSS WITH KETO DIET

Weight loss is said to be the most important benefit of going on a ketogenic diet. As the primary source of energy is changed from carbohydrate to fat, it’s no rocket science you will lose weight faster than the normal low fat diet as your stored fat is burned as fuel.

People are seen losing weight twice as fast when they are on a high fat,low carb and moderate protein diet as compared to thelow carb,low fat diet.

Another reason people see amazing results when on keto is the low/minimal intake of sugar,which is a key factor to spike up our insulin levels,so restricting sugar levels promotes more weight loss.


KETO FLU

So this is a part which you should know of when you are opting for keto diet.

When you are on a ketogenic and your body slowly switches from Carbohydrates to Fats as the primary energy source you may experience Headaches,Feeling of Fatigue/Nausea,bad breath,etc.

This usually occurs on the 4th or 5th day of following the ketogenic diet.(the phase where your body goes into ketosis)

So you shouldn’t be afraid but happy as that is one of the signs that your body is going into ketosis which is the main motive of this diet.


BENEFITS OF KETOGENIC DIET :


1.) Aids Weight Loss :

Using stored Fats as the primary source of energy instead of carbohydrates you rapidly shed fat as compared to traditional diets.


2.)Acne :

One of the main reasons of Acne breakouts is because of high sugar and carbohydrates intake so considering the consumption of these two components on a keto diet it will surely help you with acne breakouts.


3.) Heart Diseases :

It may sound strange that a diet with high fat is good for your health,but it is because of the low insulin produced due to such diets which don’t increase your cholesterol indirectly helping your heart health like preventing high blood pressure or hard arteries.


4.)Cancer :

As stated above this diet ends up producing less insulin,this may result in protecting you against some kinds of cancer and also slows the growth of cancer cells.


5.)Polycystic Ovary Syndrome :

The low levels of insulin doesn’t only help with the conditions stated above,along with other lifestyle changes keto diet also helps you with PCOS.


CONS OF KETO DIET :


1.)Keto Flu

Keto flu is the most common thing you’ll surely face on the 4th or 5th day,you’ll experience fatigue,headache,nausea,etc,but that said there is nothing to be worried about,it’s a part of the process and you’ll be back on track within a week or so.


2.)Initial water weight loss:

As the initial weight lost is mostly water weight,once the water is drained out the decrease in weight will slow down,which causes many people to quit right away.Adding back carbs again will also make you gain all those water weight.


3.)Constipation :

As there is less intake of carbohydrates in this diet this may cause constipation which is due to lack of fibers,so this is something you’ll struggle when you follow the keto diet,this can be eased by consuming more water.


Who should not consider keto diet?

Proper consultation from doctors is required for a few groups of people Before starting ketogenic diet as precautionary measures.

  • Pregnant Women.
  • Heart Disease Patients.
  • People with Kidney Damages.
  • People with Type 2 Diabetes.

These are the most common group of people who should do a bit of research before getting into this diet.


FOODS TO AVOID :

  • Sugary Foods/drinks.
  • Legumes.
  • Beans.
  • Alcohol.
  • Low fat products which generally contain high carbs.
  • Starchy vegetables.

FOODS TO EAT :

  • Eggs.
  • Butter/Cream.
  • High Fat Dairy Products.
  • Low carb vegetables.
  • Coconut/Olive Oil.
  • Nuts & Seeds.
  • Avacados.

So that’s all about the highly debated Ketogenic diet,considering the science behind t,the Pros & the Cons,are you going to give it a shot?

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