Know Everything About Keto Diet

We all are familiar with the term keto diet or the ketogenic diet which is a low carb diet with moderate protein and high-fat which helps the body to stay in a metabolic state called as ketosis.

 

When the body is in a state of ketosis, ketones were produced by the liver which becomes the main energy source for the body.

 

The ketogenic diet or simply keto is also referred to as a diet with low carb and low carb high fat (LCHF).

 

It is so awesome because it completely reverses the body functions (in a good way) along with a changing view regarding nutrition.

 

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What is Keto Diet or Ketogenic Diet?

The ketogenic diet is better known as a keto diet in which the person eat high amounts of fat with small amounts of carbs to perform ketosis. In the process of ketosis, the body burns ketones (in place of glucose) for fuel, which provides numerous physiological benefits for the body.

 

Why do we need to eat fat instead of carbs in this diet? When a person eats high amounts of carbohydrates, the carbohydrate convert into glucose in the liver. This causes the body to produce insulin ( a peptide hormone produced by beta cells of the pancreatic islets) which further help in transporting glucose through the bloodstream.

 

Glucose is the preferred energy source of the body. In presence of the glucose, the body will resist burning fat. But by removing carbohydrates with fat, the person is forcing the body to burn that fat for fuel.

 

 

 

What are the Ketogenic Diet Macronutrients?

There are basically three types of macronutrients in the keto diet including fat, protein, carbohydrate.

Let discusses the intake of all the macronutrients;

 

1. Fat Intake

Fat is the base of the keto diet, which makes the bulk of calories. If an individual on an average consume 2,000 calories per day than he would need to consume approximately 144 to 177 grams of fat. These fats make on an average 70-80% of your calories. As the fat is the main source of nutrition, so it is important to take healthy and high-quality fat in the ketogenic diet.

 

 

2. Protein Intake

Protein is very important in the keto diet. Ideally, a person should consume approx 0.8 grams of protein per pound of lean body mass. This will ultimately prevent the muscle loss.

Basically, in a keto diet, a person can eat more protein than the standard of total calories.

Having too much protein does not raise the blood glucose and decrease the ketone levels.

 

 

3. Carbohydrate Intake

If a person wants to stay within 5-10% range of carbs from total calories than the person would consume within 100 and 200 calories from carbs, which is about 25 to 50 grams of carbs per day.

Most of the people consume approximately 30 grams of carbohydrates on the ketogenic diet. Depending upon the person’s activity level, he/she might be able to consume about 80 grams of carbs in ketosis.

 

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Why Did the Keto Diet Become So Trendy For Weight Loss?

You might not believe that the keto diet was specially designed to help people with seizure disorders but not to help people lose weight. This is because both ketones and another chemical produced by the diet, know as decanoic acid, helps in minimizing seizures.

 

But those people who are following the keto diet have noticed their weight loss for several reasons such as when a person eats carbs, his/her body retains fluid in an order to store the carbs for energy. But when a person is not having many carbs, then he/she lose this water weight.

 

 

 

What are the Benefits of a Ketogenic Diet?

There are several benefits of the keto diet including;

  • It helps in weight loss.
  • It helps in controlling blood sugar.
  • Helps in mental focus.
  • Increase in energy.
  • Have better appetite control.
  • Helps in epilepsy.
  • Control cholesterol & blood pressure.
  • Insulin resistance.

 

 

 

Conclusion:

Ketogenic diet or keto diet is very helpful for weight loss but in this diet, you can not have everything such as you need to avoid wheat (pasta, bread, cereals), starch (potatoes, legumes, beans) and fruit.

 

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