If you want to loose weight then there are many ways that line up before you. Let’s have a review at some of the tips and ways to lose ways in our previous posts. We have been sharing with you various methods and ways of reducing weight like how to lose weight by juices, meal replacement shakes, protein shakes, snacks and many other ways. Let’s get started with another way of losing weight which is called Ketogenic diet weight loss
What is ketogenic diet?
Ketogenic diet is low carb diet. When anybody hears about ketogenic weight loss many questions arise in his or her mind. Some of them are like these
Q.Is ketogenic diet healthy for us?
Q.Is every type of low carb food ketogenic?
Q.Is there any disadvantage of ketogenic diet weight loss?
Q.What type of food comes under category of ketogenic diet?
Let me answer all our questions one by one
Is ketogenic diet healthy for us?
Yes, it is healthy for you but up till some time limit which is 6 weeks. If you continue taking it after 6 weeks it will result in deficiency of carbohydrate in your body which will in return effect functioning of body
Is every type of low carb food ketogenic?
No, every low carb food is not ketogenic.
Is there any disadvantage of ketogenic diet weight loss?
No disadvantage yet reported if used only from 33 to 6 weeks but if used beyond 6 weeks it effects the functioning of body.
What type of food comes under category of ketogenic diet?
The answer to this question is described in terms of diet plan below.
Ketogenic diet plan
Coconut Chia Smoothie 1/2 cup.
Coconut milk 1/2 cup .
cultured dairy like amasai, kefir, or goat’s milk yogurt.
chia 4 tablespoons.
2 raw eggs (or 2 Scoops organic protein powder).
2 Tablets of Multi-Vitamin 3,000 IU Vitamin D3 .
Chicken Vegetable Soup in Real Bone Broth OR A Large Salad with organic lean turkey meat and olive oil Raw Sprouted Nuts OR Raw Cheese and Flax Crackers.
Organic meat with 2 cups of vegetables 8 oz.
Grassfed Steak with Asparagus and Broccoli OR 8 oz. Wild Caught Salmon with Broccoli and Steamed Carrots.
- Brown Rice Protein
- Whey Protein:
- Vitamin D3: Make
What is Ketosis?
Ketosis is that state of our body where body does not have glucose enough to be used as energy. In such a situation body changes it state so that it gets into another state where molecules which are called ketones are produced during metabolism of fats. Ketones are then used for energy in place of glucose in this way deficiency of glucose is compensated in terms of ketone molecules. They have a special property which is that they can be used instead of glucose for most of the energy needed in most important and central parts of body like the brain where fatty acids can not be used. Also, some tissues of the body prefer to use ketones, they will use them when they get available For instance heart muscle can use particularly use one ketone molecule as fuel when available.
How ketones are produced in the body?
For body to produce ketones the quantity of insulin in your blood should be low. They are related to each other in such a way that they make inverse proportion that is greater the quantity of insulin in blood lower will be the production of ketones in the blood. Smaller or lower the amount of insulin in the blood greater will be the production of ketones in the blood. When your body gets enough amount of ketones in your bloodstream it means your insulin level is low, which insures that you are taking low full advantage of your low carb diet. It will produce optimal results on your health and energy level as well.
What is insulin?
Insulin is a fat storing hormone.
How ketogenic diet helps in weight loss?
As ketogenic diet is low carb diet it reduces and minimizes you appetite and makes you feel fuller, hence prevent you from further intake of calories. As many of the people are afraid of the fact that ketogenic diet is high in its fat content and it will not reduce their fats instead it will promote weight gain, but it is not so. Various studies and researches have shown that people who cut down or lower intake of carbohydrates tend to lose their weight at a faster rate as compare to those who lowers or cut down their fat intake. Reason behind being efficient and effective of ketogenic diet is that it helps the body to get rid of that extra water in the body that is associated with weight gain. When level of insulin in the blood increases the level of sodium in the kidney also increases and kidney becomes unable to shed and get rid of that sodium. In such a situation ketones are produced by the intake of ketogenic diet which decreases the insulin level hence enabling the kidney to shed that sodium in this way it promotes rapid weight loss.
Benefits of ketogenic diet
- It reduces your appetite and makes you feel fuller
- Low carb and ketogenic diet helps in weight loss
- Effective in loosing belly fat
- Decreases level of triglycerides
- Increases level of high density lipoprotein
- Reduces blood sugar and insulin
- Lowers blood pressure
- Treats metabolic syndrome
- Improves low density proteins
- Prevents brain disorders
- It fights against cancer
Keep check and balance of ketone
In this age of science and technology nothing is impossible. We can today measure our ketone level at our home and it is quite easy. there are reasonably priced gadgets which are available in market for measuring ketone levels. What you have to do is to prick needle into your figure and within few seconds you will become aware of your ketone level.
Best way to measure ketone level is to measure with an empty stomach in the morning.
How to interpret results
- If it is below 0.5 mmol /L then it is not considered “ketosis”. And you are away from maximum burning of fat.
- If it is between 0.5-1.5 mmol /L then it is light nutritional ketosis. In this condition you will be getting a good effect on your weight.
- If it is Around 1.5 – 3 mmol /Lthen it recommended for maximum weight loss.
- Values of over 3 mmol /L are not important.
Ketogenic diet weight loss
Is there any way that you take fats and do not gain weight? The answer to this question is yes, definitely there are some fats that you could take without putting on weight. These types of fats are called healthy fats.
Following are some healthy fats that you could take without putting on weight
- Saturated fats
Saturated fats are healthy to take. They are found in grass fed, butter and ghee.
- Omega 3 fatty acid
It is found in chia seeds, fish, salmon and flaxseeds.
- Omega 9 fatty acid
It is found in nuts, olive oil, almonds and avocados.
If you follow ketogenic diet weight loss then it is recommended that follow it for 3 to 6 months. It is because even though low carb food help in weight loss in an efficient way but your body needs carbohydrate for its proper functioning.
So these were some facts regarding ketogenic diet weight loss. It hope it was helpful.