Keto diet plan for weight loss:

 Keto diet plan for weight loss:

What is Ketogenesis?

 Keto diet, Keto meal:

How does the Ketogenic diet help reduce weight? 

What is Ketogenesis?

If somebody’s goal is to lose weight with the ketogenic diet, he/she must understand what is needed to lose weight. The body wants to get rid of extra fat in the body, so it has to use fat as its primary source of energy production to use it all up. The actual primary source of energy in our body is carbohydrates, including, sugar glucose, and starch. All carbs when digested produce glucose that serves as the prime energy source for the body.  To maintain this process our daily intake of carbs should be from250-400g each day. If we consume extra carbohydrates the brain will send a signal to the pancreas to produce insulin. Insulin converts extra glucose into glycogen to store.  When we try to lose weight first we have to be calorie deficient means taking fewer carbohydrates than required. In such a situation when you are short of energy and your glucose level goes down the body starts converting glycogen back to glucose and uses it as energy. If all storage is used up then the body will switch to using the stored fat for energy

Let’s find out how the ketogenic diet helps achieve that goal.  

 

 

Ketogenesis is basically the production of ketone bodies from the breakdown of fats. This process normally takes place in our body at a slower rate as a prime source for most of the organs is still carbs. The heart uses Ketogenesis more often for its energy needs. This process can be enhanced in a shortage of glucose or in case of excess fat absorbed into the bloodstream by the digestive system.

As it has already been established in our previous articles that the body’s prime energy source is mainly carbs. , The recommended intake of nutrients.

 Based on this information the ketogenic diet plan is designed in which carbs are only 5 percent of our total diet and most of the percentage of the diet is comprised of fats and proteins. Protein is up to 30 percent and the rest is all fats.

 How does it work?

 In the ketogenic diet, the goal is to switch from a state of glycolysis where your body is burning glucose to a state of ketosis where your body is burning ketones. The main advantage is definitely the weight loss. But it comes with some temporary side effects as well.

Side effects of the ketogenic diet:

1.    It takes a few days before your body enters into a ketosis state. Initially, the body’s insulin levels go down. Ketone bodies are rapidly produced from fat burning. This leads to dehydration and fatigue along with the loss of electrolytes from the body.  Resulting in some other symptoms like frequent urination, nausea, and muscle cramps. So people may need to have supplements or include a diet containing more electrolytes to overcome this situation.  It’s called keto flu. But symptoms are reported to go away within days to weeks.

2.    . Weight drops rapidly due to water loss and then slows down.

3.    When ketone bodies convert to acetate, it may result in the breath smelling like nail polish, it may go away after a few days.

4.     In my opinion the main disadvantage is its time taking process. People may give it up before getting any advantage finding it difficult to cope with side effects or strictly following the diet.

 

So if you are really enthusiastic to lose weight. Follow this but you have to be very consistent and patient to achieve your goal.