Table of contents:
- What is a diet
- What is Macro and Micro nutrients
- How our body works on a normal diet
- Basic idea of fitness diets
- Macro Composition of a Keto diet
- How a Ketogenic Diet is beneficial in weight loss
- List of Common health benefits of a Ketogenic diet
- Food items to eat in a Ketogenic Diet
- Food items not to eat in a Ketogenic Diet
Hi there. Are you looking around to loose weight and get in shape? Are you also tired of going to the gym and still not getting results. Well, you have come to the right place. Have you ever heard about a ketogenic diet, and How Ketogenic diet is beneficial in weight loss ? Let’s get started with understanding the concept of KETOGENIC DIET.
What is a diet?
First of all a diet is all what you have during the day. Besides, an ideal diet can vary from person to person since everyone’s ‘goal’ is not the same.
A balanced diet includes the balance of all the Macro and Micro nutrients required by the body.
What is Macro and Micro nutrients
Macro: All food items mainly contains 3 components i.e. carbohydrates, proteins and fats, these 3 are called macronutrients
Micro: Food components such as vitamins, minerals, water etc. called as micro nutrients..
Macro nutrients are found in almost every food item whether that’s a healthy snack bar or a raw vegetable. The only key is to understand how macro nutrients are to be balanced while taking a diet. For example a nutritional composition of an avocado is 75% fat, 20% carbs(carbohydrates) and 5% proteins. therefore this is undoubtedly a fat based food.
The trick is to understand how each macro nutrient plays a different role in our diet and how we can adopt a proper balanced diet to achieve the goal.
On the other hand we need to keep a check on the amount of calories intake as well. As they say the very basic of weight loss is to burn more calories than your intake.
In Standard Keto, your maximum Calories intake should be the maintain weight calories (you can calculate your maintenance calories here).
Also note, You can also keep a check of how many calories you have taken during the day with:
- 1 gm Carbohydrate = 4 calories
- 1 gm Protein = 4 calories
- 1 gm Fat = 9 calories
Let’s first see how our body works on a normal diet
We all need the energy to perform our daily work, and that energy is generated by our body by breaking down the food which we eat. For the daily energy requirement, our metabolic system mainly breaks the Carbohydrates from our food which gets converted into glucose which is then supplied all over the body to be used as energy.
Basic idea of fitness diets
Now as far as we talk about the diet plans related to fitness, most of them are designed by fixing the proportion of Macro-Nutrients ” carbs, fats and proteins”.
Keto diet is very low carb and high fat diet which involves reducing carbohydrates intake and increasing the intake of fats. This process puts your body to a metabolic state known as Ketosis.
Macro Composition of a Keto diet
The standard Keto diet chart based on Micros is shown below, it have 75% fat, 20% protein and only 5% carbs.
How a Ketogenic Diet is beneficial in weight loss ?
Purpose of the Ketogenic diet is to change our metabolic system in a way so that it starts to burn the fat to fulfill body’s energy requirement.
A ketogenic diet is a restricted Carbohydrate diet. Scientifically, in medicine study, the ketogenic diet is primarily used to treat difficult to control (refractory)epilepsy in children. This diet forces the body to burn fats rather than carbohydrates.
As we restrict the amount of carbs in our daily diet, our metabolic system fails to generate enough energy using it. So that’s when it starts to look for an alternative, this state of metabolism is called “ketosis”.
In this state when only fat is available for the body to burn, the body is forced to use it and it is converted into a compound called ketones, which later is used to give energy to our body.
List of Common health benefits of a ‘Ketogenic’ diet
- Weight loss
- Cardio health is maintained
- Prevents skin diseases(prevents acne and pimples)
- Keeps diabetes in control
- Sound mental health
- Effective in improving eyesight
Food items to eat in a Ketogenic Diet
- Sea Food
- Unprocessed meats
- Nuts and seeds (Walnut, Almond, Peanuts, Flax-seed, etc.)
- Vegetables (Broccoli, cabbage, etc.)
Food items not to eat in a Ketogenic Diet
- Soft Drink / Soda
- Sweet / Sugar Dishes (Chocolate, Ice-Cream, Corn Syrup, Sweetened Tea & Coffee, etc.)
Caution: As we already know that keto diet puts us on very low Carb diet so it do have many changes into our metabolism which can impact in a big way. Some common problems you may face initially could be Dizziness , Bowel Problems, Kidney problems, Nutrition deficiency. We strongly recommend you to only follow Keto diet under the supervision of a specialist.
Also Note, While getting into the state of ketosis people do suffer with fever also known as ‘Keto Flue’ , you can get over this sta te with 1-2 days of rest.