The importance of diet for weight loss and health
For many people, trying to lose weight can be an overwhelming challenge. Because there are so many diets out there, each promising to be the greatest, it might be difficult to choose the one that will actually work for you. The ketogenic diet has become extremely popular in recent years as more people rave about reaching their weight loss goals with this meal plan. We all have that one friend who insists their keto diet helped them shed weight and improve their health in general. Well, let’s dive right in and find out how they did it.
What this diet is all about and the science behind it
The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet designed to put your body into a state of ketosis. When your body burns fat for fuel instead of carbohydrates, it is said to be in a state of ketosis. By limiting your carbohydrate intake to less than 50 grams per day, you force your body to switch from using glucose (from carbohydrates) as its primary energy source to using ketones (from fat).
The science behind the ketogenic diet is simple: it works by lowering insulin levels, producing ketones, and increasing fat burning. As you reduce your carbohydrate intake and increase your fat consumption, your body becomes more efficient at burning fat and ketones for fuel instead of carbs. It is no surprise then that the keto diet can also improve insulin sensitivity and blood sugar management, making it a potential option for those with type 2 diabetes or prediabetes.
Understanding macronutrients in A ketogenic diet
To follow the ketogenic diet, you need to pay attention to your macronutrient ratios. Healthy fats are your primary fuel in this diet. Here's a breakdown of the macronutrient ratios:
Fat: 70–80% of your daily caloric intake should come from healthy fats such as fatty fish, nuts and seeds (flax, hemp, chia) olive oil, coconut oil, dark chocolate, full fat Greek yogurt, butter (hello, bulletproof coffee!), and whole eggs.
Protein: About 20–25% of your daily caloric intake should come from protein sources such as meat, poultry, fish, eggs, and dairy products.
Carbohydrates: Only 5–10% of your daily caloric intake should come from carbohydrates, which are primarily obtained from vegetables like broccoli, spinach, and cauliflower and low-glycemic fruits such as berries. This will be the biggest hurdle for the average carb-loving human.
How a ketogenic diet helps with weight loss
Several factors contribute to the weight loss benefits of a ketogenic diet:
Higher protein intake: Some ketogenic diets lead to increased protein consumption, which has numerous weight loss benefits.
Gluconeogenesis: The body converts fat and protein into carbs for fuel, which may burn additional calories each day.
Appetite suppressant: Ketogenic diets can help suppress hunger thanks to positive changes in hunger hormones like leptin and ghrelin.
Improved insulin sensitivity: This diet can significantly improve insulin sensitivity, which helps improve fuel utilization and metabolism.
Decreased fat storage: Some research suggests that ketogenic diets may reduce the process of converting sugar into fat, known as lipogenesis.
Increased fat burning: Several studies have found that ketogenic diets may slightly increase the amount of fat burned during rest, daily activity, and exercise.
How to follow the ketogenic diet
Eliminate carbs: Check food labels and aim for 20 to 50 grams of carbs or fewer per day.
Stock up on staples: Buy meat, cheese, eggs, nuts, seeds, oils, oily fish, butter, etc., as these will now be staples in your diet.
Eat your veggies: Base each meal on low-carb vegetables to fill your plate and help keep you feeling full.
Experiment: A ketogenic diet can be interesting and tasty. Try making keto-friendly pasta, bread, muffins, brownies, puddings, and ice cream.
Build a plan: It can be challenging to find low-carb meals on the go. Plan your meals and have go-to snacks ready to stay on track.
Find what you love: Experiment with different recipes to find the ultimate keto diet for you.
Track progress: Take photos and measurements. Monitor your weight every 3 to 4 weeks. Re-examine your daily intake if progress stalls.
Replace fluids: Ensure you're drinking enough water and getting adequate electrolytes, like sodium, potassium, and magnesium.
Be consistent: Consistency is key to success with any diet.
You may also want to monitor your ketone levels in urine or blood, as these can help you determine if you're maintaining ketosis. Consult with your physician before starting on a keto diet.
Fitness tips for people on a keto diet
While the keto diet is great for weight loss, it's essential to complement it with regular exercise. Some fitness tips for someone on the keto diet include:
Strength training: Lifting weights can help preserve muscle mass while you're losing weight.
High-intensity interval training (HIIT): HIIT workouts help burn more fat in less time and boost your metabolism.
Yoga: Yoga can help improve overall health, reduce stress, and promote flexibility.
Common mistakes to avoid while on a keto diet
Not eating enough fat: To get into ketosis, you need to eat enough fat. Make sure to include plenty of healthy fats in your diet. This won’t be easy, and can get tiresome initially, but persist with it.
Eating too much protein: Eating too much protein can also be a problem, as excess protein can be converted to glucose, which can prevent you from getting into ketosis.
Not tracking your carbohydrate intake: It's important to keep track of your carbohydrate intake to ensure you stay under 50 grams per day.
Not getting enough electrolytes: The ketogenic diet can cause dehydration and electrolyte imbalances, so make sure to consume enough sodium, potassium, and magnesium.
How to track your progress in weight loss
To track your progress on the ketogenic diet, consider the following:
Weigh yourself weekly or biweekly to track your weight loss progress.
Measure your body fat to track your body fat percentage.
Take photos of yourself at the beginning of your ketogenic diet journey and periodically throughout to see visual progress.
Tips to manage hunger and cravings while on a keto diet
Eat enough fat: Eating enough healthy fats can help keep you feeling full and satisfied.
Stay hydrated: Drinking plenty of water can also help curb hunger.
Incorporate low-carb snacks: Snacks such as nuts, seeds, and cheese can help curb cravings without derailing your diet.
The ketogenic diet isn't suitable for everyone, as individual metabolisms, genes, body types, lifestyles, taste buds, and personal preferences differ. It can be beneficial for those with obesity or a higher risk of developing metabolic syndrome. However, it's not suitable for people with certain medical conditions, such as pancreatitis, liver failure, disorders of fat metabolism, carnitine deficiency, porphyrias, or pyruvate kinase deficiency. There may also be some negative effects when starting the ketogenic diet, such as the "keto flu," which includes symptoms like poor energy, increased hunger, sleep issues, nausea, and digestive discomfort. Be sure to speak with your doctor before starting a ketogenic diet to ensure it's safe and suitable for you.