What is Keto Diet & How to make for Fat Loss ?
Basically a Ketogenic or Keto diet is a high fat diet containing moderate amounts of protein and very low amounts of carbohydrates . A typical Keto diet contains about 70- 75 % fats , 15-20 % protein and only 5-10% carbs .Carbohydrates are our body’s main energy source .The basic purpose of the keto diet is to stop the metabolization of carbs as body’s main energy source and replace it with fats , thus in turn burning more fats . It is generally very good for people who are trying to loose weight .
The benefits of Keto diet
There are a lot of benefits of being on a keto diet. As the Ketogenic diet uses fat as a primary fuel source weight loss ( including fat loss ) is an obvious benefit . Another benefit is it keeps your hunger levels under control. Once through the first few weeks , As your body adapts you gradually start feeling less hungry which helps you with your weight loss goals . It also helps in controlling the blood sugar levels as you are eating more fats and very less carbs , so it can be a very good choice for people who are at risk of type 2 diabetes. Studies have also shown that while on a keto diet your energy levels tend to increase as compared to diets which are high in protein .
In How many Days Keto works in your body ?
On a high or moderate carb diet , carbs are converted into glucose which is then used by body As its primary fuel for energy . However we are not able to use all the glucose that our body gets . The unused glucose then gets converted into glocogen or stored As fat for future needs , which overtime results in weight gain . The aim of keto diet is to force your body to get into and stay in glocogen deprived state and maintain a state of ketosis ( burning fats for energy ). So in order to do that you must maximise your fat intake and minimize carb intake .
How to start Keto Diet for Beginners ?
As mentioned earlier , you must increase your fat intake to about 70 to 75 % of your total calories, out of the rest 15 to 20% of your diet should come from protein and only 5 to 10 from fats . Start gradually and Be sure not to exceed these amounts because by doing so you would be disturbing the ketosis process . Keep exercising regularly As dieting alone can’t do anything , you have to burn calories . Always keep a track of your calories.
How to identify that your are in ketosis ?
There are a few symptoms by which you can know that you are in ketosis like increased urination , dry mouth As a result of increased urination , bad breath , reduced hunger and increased energy .
Common side effects of Keto Diet
Although there are a few side effects of keto diet ( As there are in every case ) , but they are subdued by the benefits of this diet. Cramps are very common when on a keto diet because a ketogenic diet is diuretic in nature so make sure you drink plenty of fluids . Another common side effect is constipation which is also due to Water loss , so drinking adequate amount of water can prevent this too . Reduced physical performance during initial weeks is also common As your body is trying to adapt to a newer fuel (fats ) for energy and as your body gets accustomed to the new fuel your performance level will be back to what it was earlier.
Having said all this , the final choice is yours. Only start a keto diet if you can stick to it as cheating is prohibited because it can disturb the ketosis process . If you get through the first few weeks , then you will find it easy and effective.
For More follow @lifeonsocial.