THE ULTIMATE WEIGHT-LOSS SOLUTION: KETOGENIC DIET
Are you struggling with losing weight and looking for the quick results? Great! You have turned to the right place. Sixpacks.com gives you an anatomy of Ketogenic Diet to get you on the path to weight loss and achieve the real results.
The Ketogenic diet has become so popular these days because people have started realizing how carbohydrates can be the culprits for your obesity and toll your health and fitness.
What is Ketogenic Diet?
Ketogenic Diet is a high-fat diet that is moderate in protein and low in carbohydrate. This diet has found to be commonly used as a therapy by the common population as well as people who are engaged in fitness.
It consists of 75% of its calories from fats, 20% of its calories from proteins and only 5% of its calories from carbohydrates. Cutting carbs is one of the simplest ways to lose weight. When you start consuming calories high in fats and low in carbs, your body will start metabolizing fats for energy and it will generate compound called ketone bodies that will circulate in your blood. These ketone bodies will be then used as a primary source of energy to fuel your brain and muscle tissue.
What are Ketones?
When you are not metabolizing carbs, and using fats for energy, your body starts producing three substances: Acetone, Acetoacetate, and Beta-Hydroxybutyrate and these three substances are called Ketone bodies.
It circulates in the body and serves as a source of energy in brain and other tissues for fuel instead of carbohydrates. Now you must be curious to know why you should take this diet. Consuming carbs increases the blood sugar level which boosts insulin. Insulin is the fat storage hormone as it is responsible for carrying the glucose and storing it in fat cells or muscle cells. Insulin prevents the fats to release from the fat cells which make it difficult to burn fats and lose weight. Insulin resistance will reduce the metabolism and hence it will increase the risk of diabetes due to increased blood sugar level.
This is the reason why carbohydrates should be restricted and ketogenic diet should be adapted because this will reverse the process. High fats will not cause a spike in blood sugars and insulin.
Who can be benefited from Keto diet?
Many study and research have been made on this diet and it has shown that this diet doesn’t only benefit the athletes and people who are engaged in resistance training and looking for weight loss. It has also benefited to diabetic patients, a cancer patient, Alzheimer patients and those suffering from mental illness. This diet can be used by all age groups. It is important to maintain the proportionate ratio of calories from fats, proteins, and carbohydrates so one must consult a dietician and get an estimate of your caloric needs you need to target each day.
Sources of Food
As we know, ketogenic diet focuses on more fats. So first we need to get over the mentality that fats will make us fat. We need to understand and select the proper source which can meet our macronutrient requirements.
75% of fats come from the saturated fats which include eggs, olive oil, fatty fish, pumpkin seed, peanut butter, salmon as they are rich in omegas, bacon, sausages, nuts, and seeds.
The requirement of 5% of carbohydrates can be acquired from green leafy vegetables, oats, fruits that are rich in fibers.
How much time does it take to get adapted to this diet?
This is the most common question of all the people who are engaged in the ketogenic diet. It is necessary to understand the cycle of Keto-adaption. When you start following this diet, ketones will start forming in your blood and this process is known as Ketosis. These ketone bodies will keep increasing in blood but at the same time, our body is not ready to adapt it. So you might go into ketosis after three, four days of high-fat diet but it may take weeks or month to get keto-adapted. It takes a while to completely get adapted to the new diet and get the metabolism to change over to using fat as a fuel instead of glucose. One should consider this before getting demotivated and quit.
Common symptoms of Keto diet
Carbohydrates work as a drug. We have been feeding our brain and muscle tissues with glucose from a long period of time. When we cut the carbs and get on the high-fat diet, our body will not adapt to it immediately as it was accustomed to glucose.
- Energy level may drop down initially due to the decrease in intake of glucose.
- Fatigue, headaches, cough, sniffles, irritability, nausea.
- Keto flu. Keto flu is similar to regular flu and can last from a day to a few weeks after starting keto-diet.
- Strength level drops down but it will come back once you are adapted to a keto diet.
One of the main reasons for these common symptoms is a lack of electrolyte. Electrolytes are important in our body water level, the acidity of blood and muscle function. Many people become a deficit in potassium, magnesium, and sodium. So it is necessary to fuel our body with these electrolytes to eliminate the effects of a keto diet. Make sure to replenish your electrolytes, either by supplements or by natural foods like salt, avocados, salmon, and leafy greens.
Training to be incorporated with Diet
Exercise is the necessity of the body and every person involved in the Ketogenic diet should pair up proper training plans to increase and maintain the metabolism rate in the body. High-intensity Interval Training (HIIT), Bodyweight exercise, Tabata, Strength training exercise, Full body workouts, Upper/Lower body workouts, Splits, Crossfit's or simple Aerobic exercise can be paired up with for real results.
Don’t forget to take a proper rest as well. When the body is undergoing so many changes, it needs rest to recover and sustain. So give proper rest.
Supplements to Include, others to Avoid
Supplements are the simplest way to boost your keto diet especially when you are an athlete/Bodybuilder/Fitness Lover. They will help you to ease the symptoms of keto diet such as keto flu and will help you to come out stronger and leaner.
Supplements to Include:
Creatine: Creatine will support in workouts and will speed up the recovery process. It will improve the athletic performance. Creatine Monohydrate is a great help.
Branch Chained Amino Acids (BCAA): Unflavored BCAA can be included in the diet. BCAA are full of amino acids which will help you recover the muscle tissue, prevent muscle loss.
Hydroxymethylbutyrate (HMB): HMB is a popular ketosis supplement. The risk of muscle loss increases because of moderate intake of protein. HMB helps to ward off the muscle degradation and try to hold on that hard earned muscle tissues.
Nothing worth comes easy, so never give up!