Ketogenic Diet for Weight Loss! The Key to Healthy & Effective Weight Loss!

What is a Ketogenic Diet?

The ketogenic diet, often called the "keto" diet, is a very low-carb, high-fat diet. It drastically reduces carbohydrate intake and replaces it with fat. This diet has gained popularity in recent years as a method for weight loss and other health benefits.

How Does Ketogenic Diet Work?

The primary focus of the ketogenic diet is not a caloric or portion restriction, but rather a restriction on certain foods so that the body will switch from glucose metabolism to fat metabolism to meet energy needs.

For weight loss, we limit the intake of glucose but, our brain demands glucose in a steady supply, about 120 grams daily, because it cannot store glucose. During fasting, or when very little carbohydrate is eaten, the body first pulls stored glucose from the liver. If this continues for 3-4 days and stored glucose is fully depleted and the body begins to use fat as its primary fuel.

The key to the keto diet isn't just low carbs, but also moderate protein intake.

What to Eat on a Ketogenic Diet:

There is no one “standard” ketogenic diet with a specific ratio of macronutrients (carbohydrates, protein, fat). Overall, we can say this diet contains about 70-80% of fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

• Eat as much as wanted until comfortably full:
• Meat (such as beef, pork, lamb, processed meat, and organ meat)
• Poultry (such as chicken, turkey or duck)
• Fish and shellfish (such as salmon, shrimp, and crab)
• Eggs
• Eat a limited amount of:
• Salad vegetables (such as leafy greens, spinach, cucumber, and celery)
• Non-starchy vegetables (such as cauliflower, broccoli, asparagus
• Fruits
• Cheese
• Avocados
• Butter, cream, mayonnaise, and oil
• Olives

The keto diet can help with weight loss, mental clarity, and managing diabetes, but it's important to do proper research and consult with a doctor before starting it. Everyone's body reacts differently, so it's crucial to understand your body's response.

Source:- 1. https://www.uaex.uada.edu/publications/pdf/FSFCS102.pdf 

                 2. https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/ketogenic-diet/