Keto diet is short for ketogenic diet. It’s a low carbohydrates high-fat, eating plan that has the potential to turn your body into a fat-burning machine.
The keto diet changes the way your body converts food into energy. Normally, the body turns carbohydrates into glucose for energy. Eating a lot of fat and few carbs puts you in ketosis, a metabolic state where your body burns fat instead of carbs for fuel.
When the body can’t get glucose from diet, the liver turns body fat and fat from diet into molecules (ketones), an alternative source of fuel. This puts you into ketosis, or weight loss mode.
You’re in ketosis if ketone levels measure 0.8 millimoles per liter. The keto diet is one way to get your body to make ketones. Other ways to run on ketones include intermittent fasting and using up your glucose reserves by exercising.
Not precisely, nutritionists say. Low-carb diets like the keto do appear to lead to short-term weight loss, but they’re not significantly more effective than any other commercial or self-help diet. And they don’t appear to improve athletic performance.
Depending on your approach, Keto diets can contribute to significant lean body mass loss along with fat loss. Typically, dieters want to shed only fat, not lean body mass, which includes muscle. And as with other fad diets, people typically regain the weight once they go off the diet.
Weight loss with Keto Diet.
How exactly do you lose weight on keto?
When you start eating more fat and cut out all the extra carbohidrates, you tend to stop experiencing the blood sugar swings and cravings. When your body runs on ketones for fuel, it has a steady supply of energy in the form of body fat. When your body relies on glucose, it needs a regular hit of carbs to keep it going.
Ketones can control hunger and satiety hormones, so you feel full and satisfied, not hungry. That means fewer cravings, more energy and increased fat burning.
The keto diet was originally designed not for weight loss, but for epilepsy. In the 1920s, doctors realized that keeping patients on low carbohidrated diets forced the bodies to use fat as the first-line source of fuel, instead of the usual glucose. When only fat is available for the body to burn, the body converts the fats into fatty acids, and then into compounds called ketones, which can be taken up and used to fuel the body’s cells.
For reasons not entirely understood even today, fueling the body on primarily ketones reduces seizures. However, with the development of anti-seizure medications, few people with epilepsy rely on ketogenic diets today, but some people who don’t respond to medications can still benefit.
For weight loss, today’s keto diets are the descendants of low-carb diets like the Atkins diet. Both types of diets reject carbs in favor of meatier meals. There is no single blueprint for the keto diet, but plans usually call for eating fewer than 50 grams of carbohydrates a day.
A keto diet forces the body into a state called ketosis, meaning that the body’s cells depend largely on ketones for energy. It’s not entirely clear why that leads to weight loss,, but ketosis seems to blunt the appetite and may affect hormones like insulin that regulate hunger. Fats and proteins may also keep people fuller than carbohydrates, leading to lower calorie intake overall.
For Weight Loss, What to eat on Keto Diet
The keto diet is pretty simple: Eat mostly healthy fats 75% of your daily calories, some 20%protein and a very small amount of carbs
5 %. This combo will put you into nutritional ketosis.
Choose low-carb foods such as fish, meat, eggs, vegetables and good fats. Most people do best eating somewhere between 30-150 grams of net carbs daily.
Net carbs means you can subtract fiber and sugar alcohols, like xylitol out of your daily carb count they don’t affect your blood sugar or get stored as glycogen, the storage form of glucose.
Types of Diet Keto for Weight Loss
You eat very low carb (less than 50 grams of net carbs a day), every day. Some keto followers eat as few as 20 grams per day.
Eat a high-fat, very low-carb less than 50 grams of net carbs per day, 5 to 6 days a week. On day seven, have a carb refeed day approximately 150 grams.
You follow the standard keto diet, but eat extra carbs 30 minutes to an hour before a high-intensity workout. The glucose is meant to boost performance, and you return to ketosis after the workout. If your energy is suffering in the gym during keto, this style of eating might work for you.
Dirty keto follows the same ratio of proteins, fats, and carbs as the regular keto diet, but with a twist. It doesn’t matter where those macronutrients come from. Dinner could be a bunless Big Mac with a Diet Pepsi.
Eat high fat with 100-150 grams of net carbs every day. Women often do best with this diet, restricting carbs can sometimes mess with hormonal function. Also, some athletes find they burn out with fewer than 100 grams of carbs on workout days.
Is the keto diet safe?
The main problem with it is that it’s not nutritionally adequate, supplement it with fresh vegetables and fruit.
You’re at risk for micronutrient deficiency. It’s also unclear how long term keto dieting could affect bone health.
Then there’s the whole ketosis thing.
It is not dangerous. We just do not have an understanding as to what the long term impact of ketosis is on one’s long-term health. For certain populations in particular those with intractable epilepsy, who are placed on a ketogenic diet reaching ketosis is necessary.
Keto diet is a high-fat, very low carbohydrate diet. The aim is to get the body to ketosis, and make weight loss, where the body starts burning fat instead of carbs for energy. There are different reasons people might want to achieve ketosis. For certain medical conditions, such as epilepsy, it might be necessary to see the benefits of the diet. For everyday dieters, it might be for the more anecdotal side effects, such as a clearer head. But it can be risky for certain folks, like those with kidney issues.