What is the Ketogenic diet? And how it can help you lose weight
The ketogenic diet or simply the keto diet has gained so much popularity in the last few years. This is especially true for people who are trying to lose weight fast.
Not only that the diet has scientific research to back it up, there are countless testimonials (including myself) stating how effective the diet was.
But what exactly is a keto diet? How does it work? And is it safe?
Without further delays, let’s begin…
The ketogenic diet and how it helps burn fats
A high-calorie meal is the staple of our modern diet. Fast foods, instant meals, preservatives, junk foods, sugars, you name it.
Thus, it is not a surprise that the common health problems we face today are associated with high calories. It includes type-2 diabetes, hypertension, obesity, severe liver cirrhosis, obesity, overweight, cardiovascular diseases, and the list goes on.
Also, notice that cases of cancer have progressively increased in the last centuries as our lifestyle changes.
Now, the ketogenic diet does not promise any cure—let me clear that one before we move on.
But it can help you reduce stored fats in your body.
As we all know, some of the diseases today are somehow linked to sedentary lifestyles and being overweight.
The keto diet is essentially a low-carbohydrate diet that focuses on high fat intake, which should look like this —75 % fat, 20% proteins, and only 5% carbohydrates.
The science behind the keto diet is a natural metabolic process called ketosis. It’s a biological process that is commonly triggered when the body undergoes starvation mode or runs out of carbohydrates (glucose) to burn.
As this happens, they will turn to stored fats and burn them. And then, they are converted into ketones, which is a more efficient form of energy comparing to glucose. (1)
What foods are allowed during the keto diet?
The majority of diet will revolve around these foods all throughout the process:
- Meat – pork, beef, turkey, red meat, and chicken.
- Healthy oil – avocado oil, coconut oil, and virgin olive oils.
- Natural and unprocessed cheese like cheddar, mozzarella, blue cheese.
- Butter and cream cultivated from grass-fed animals.
- Low-carbohydrate vegetables like onions and peppers.
- Nuts and seeds – pumpkin seeds, chia, flax, almond, and walnuts.
What foods are restricted from your diet?
As a rule, foods high in carbohydrates are limited to help you get into ketosis.
Here some of the foods you need to avoid or limit during the diet:
- Sugary foods – ice cream, candies, pastries, or sweetened drinks.
- Sugar-diet snacks – these foods often contain alcohol and carbohydrates that can affect ketosis.
- Low-fat foods – these foods are loaded with preservatives and carbohydrates.
- Legumes or beans – lentils, chickpeas, or kidney beans.
- Trans fats
- Condiments that contain sugar and trans fats
- Grains or starches like rice, pasta, or cereal.
- Fruits – yup, you heard that right. Fruits contain fructose, which is a form of carbohydrates that may interfere with ketosis.
- Starchy vegetables – potato, cauliflower, and broccoli.
Is the keto diet safe?
The keto diet is generally safe for healthy individuals.
This may be the case—it can still lead to some side effects as your body adapts to this new eating pattern. This is especially true when it is your first doing keto.
This condition is referred to as the keto flu. It includes symptoms like feeling fatigue, mental tiredness, intense cravings, sleep problems, nausea, and digestive problems.
These symptoms would often last for days, and you’re supposed to feel better as soon as your body adjusted to this diet.
The ketogenic diet is great for people wanting to lose weight. There are also some instances when it is used by people with metabolic problems and who are diabetic.
However, we highly advised that you talked to your doctor first before doing keto.
As mentioned, it is generally safe for healthy individuals. However, it may cause adverse effects if the person has any existing medical conditions or it may interact negatively with certain medications.
The ketogenic diet is also found to become more effective when used with other programs like intermittent fasting.
To know more information about intermittent fasting, click here.