KETO, or the keto diet / Ketogenic diet has become very popular in the recent years, amongst the fitness community and in general too. A Ketogenic diet plan or a keto diet plan is said to be an effective diet pattern to lose weight, or to maintain weight. Ketogenic Diet or keto diet focuses on a High Fat and Low carbohydrate intake, and is said to be effective in weight loss, especially in breaking the plateau or for those who want to lose weight through diet. If complimented with the right workout, and physical activity, then keto diet plan for weight loss can be very effective.
What is Ketogenic Diet?
A ketogenic diet or keto diet is a diet that includes the two major food groups of High Fats, Moderate protein and low/no carbohydrates. A parallel to this is the LCHF diet, and at times the keto diet plan or ketogenic diet plan eliminates carbohydrates completely. The diet shifts the body’s metabolism by getting the body into a state of ketosis. The body consumes energy from burning glucose (derived from carbohydrates) to burning ketones. The body in this state is forced to use fat storage from the body. This helps in weight loss very effectively and is comparatively quicker too.
Keto Diet or ketogenic diet is immensely popular as the consumption of high fats, or fat rich food leaves you very satiated and contented. You don’t feel food cravings or hungry often, and thus it is easy to maintain.
Let us read some basics about the keto diet or the ketogenic diet, to have a better understanding of the same:
- Ketosis: When the food consumption is primarily fats and restricted carbohydrates, the glucose from the body is depleted and the body is forced to break down fats, for energy. This is called ketosis, and the process also stabilizes blood sugar.
- Appetite control: When one follows a keto diet/ketogenic diet pattern, then the food cravings are as good as nil. One feels extremely satiated, as the energy comes from fats, and high fats food are very satisfying and suppress hunger. One doesn’t have food cravings or temptations to eat much as you are already feeling very full with the meals consumed. Also, ketones diminish the desire to eat ,thus suppressing the appetite. This is one of the best impacts of the keto diet, as one loses focus and gives in to temptations because of the cravings. The keto diet here is very beneficial and has an edge over other diets. This is one of the main reasons that the ketogenic diet for weight loss is popular.
- Improves Fat Burning: Keto diet or ketogenic diet maximizes fat burning as the body is in the in the state of ketosis. In this diet pattern body burns fats instead of the energy from carbohydrates, in other diets, or in a normal situation, the body uses energy from carbohydrates, but in a ketogenic diet, the body uses fats for energy thus this leads to sustained weight loss.
- Enhances Metabolism : When the body is devoid of carbohydrates ,it uses fats for energy. This helps boost metabolism, and the body system utilizes fats for energy. Due to this, one loses weight in a period of time.
- Control and Regulates Insulin: Heavy carbohydrate intake sometimes spikes the insulin levels. This is associated with increased fat storage and often leads to weight gain too. A ketogenic diet pattern allows to stabilize insulin levels and makes it easier for body to burn stored fats. And stabilize insulin levels. Keto diet for weight loss is thus effective.
FOOD OPTIONS FOR A KETOGENIC DIET
Choosing what to eat and what to avoid on a keto diet/ ketogenic diet can be a task, so let us choose for you. One generally wants to follow a keto diet for weight loss, you should know the options you have to choose from. As the carbohydrates are not a priority or an option, one can chose from Healthy fats, Low carb Vegetables, Protein, Dairy and even beverages.
- Healthy Fats: A Keto diet/ Ketogenic diet gives importance to fats, and one can include- Coconut Oil, Butter, Olive oil, Ghee, Nuts, Seeds, and amongst fruits, Avocados.
- Leafy green vegetables like spinach, kale, and cruciferous vegetables like Broccoli, Cauliflower, Bell Peppers. These are very filling, and play the role well.
- Protein sources, from meats, poultry, sea food, eggs are totally acceptable in a keto diet/ ketogenic diet.
- Dairy Products: Full Fat dairy products, cheese, yoghurts, can be included.
- Beverages: Black coffee, bullet coffee, herbal teas, and plenty of water are your comrades in a keto diet/ ketogenic diet.
WHAT IS TO BE STRICTLY AVOIDED ON A KETO DIET/ KETOGENIC DIET:
- Foods in high carbohydrates, such as breads, cereals, pasta etc. that may interfere your body from going into ketosis.
- Sugary foods- sweets, pastries, bakery items as croissants, muffins or sugar glazed items should be avoided. These will derail your progress, and hamper the diet plan, and fitness goals. Fruits are also to be consumed in moderation.
- Extremely starchy vegetables such as potatoes, and corn should be avoided when you are on a ketogenic diet and are trying to lose weight.
WHEN TO START YOUR KETOGENIC DIET PLAN/KETO DIET PLAN
START NOW: Anyone can start the ketogenic diet to lose weight or start with keto for weight loss, as it is easy to follow but adapting to a ketogenic diet may take time. You have to eliminate carbohydrates from your diet, so doing that abruptly isn’t a wise decision, as you may feel tempted, or have cravings. Most of the people are used to a carbohydrate dominant palate, and eliminating them completely is not very wise, Try to slowly eliminate your carbohydrates. Once your body gets into ketosis and you derive energy from fats, you shall stop having the cravings, and higher probability that you shall stay on your diet.
COUNT YOUR CALORIES: Keeping a watch on your calorie intake is always helpful, in any diet plan that you follow, and it holds true for a ketogenic diet too.
MEAL PREP: Always give time to your meal prep. This is again something that one should be doing in all kinds of diet plans. This gives you an opportunity for innovating and trying out new recipes for your meals, in the process not letting it be monotonous.
STAY HYDRATED: Staying hydrated is the key to good health. In a state of ketosis, body tends to excrete more water and electrolytes. So, you tend to be dehydrated. Keep up your hydration, always.
MONITOR YOUR PROGRESS: You must get the blood and urine test to check whether you are on ketosis or not, as this is essential when you are putting in so much of effort for your diet and fitness.
CHALLENGES:
While it may seem very easy to eliminate carbohydrates and other foods, to stay on a ketogenic diet, but it isn’t that simple. You might give in to the temptation and food cravings, and even a single mistake will take your body out of ketosis. Also adapting this high fat diet may initially be tough for digestion too. Lots of people focus on fiber intake and good hydration to maintain keto diet/ketogenic diet.
In the long term, finding it to be sustainable is a challenge. But once you have taken the plunge, go for it!
