What is Keto Diet ? How effective is the Keto Diet for weight loss?

What is Keto Diet ? How effective is the Keto Diet for weight loss?

The popularity of the keto diet has grown exponentially in the past few years. Keto or ketogenic diet is a well-known name for those who are aware of their health and try to learn about it. In this diet, the amount of carbohydrates or sugars in the diet is completely reduced and the amount of protein and fat is added. It reduces hunger. Let's know how effective keto diet is for weight loss.

Let's know some things about keto diet

The ketogenic diet is a super low-carb diet. In this diet, carb will be low at extreme level and fat will be very high and protein will be at mid level. A typical ketogenic diet consists of 5% carbs, 25% protein, and 70% fat of total caloric needs. This means that the percentage of food you eat throughout the day will be like this. Our normal diet consists of 50% carbohydrates, 20% protein and 30% fat. Let's say you eat 1200 calories a day. Its 50% carbs means you need to eat 600 calories of carbs.

There are different types of keto diets

1. Standard Ketogenic Diet (SDK)  

It contains 5% carbs, 25% protein and 75% fat.

2. Targeted Ketogenic Diet (TKD)  

This diet is to be followed just like a standard ketogenic diet. However, sugars are added to the diet according to the type and quantity of a person's physical activity.

3. Cyclical Ketogenic Diet ( CKD)  

This diet involves eliminating sugar from the diet five days a week and adding more sugar the remaining two days.

4. High Protein Keto Diet

In this method, protein increases from 25% to 35%. It contains 60% fat, 35% protein and 5% sugar. Body builders or athletes do it.

Foods you can't eat on this diet 

🔸Avoid sugar or anything sweet. Coke, fruit juice, cake, ice cream, chocolate , smoothie, any kind of sweets .

🔸Avoid anything made with flour, rice, pasta, noodles , oats, cornflakes .

🔸All kinds of fruits are prohibited. While other diets generally have a place for fruit, the keto diet does not. Because it contains a lot of sugar. You can only consume 20 grams of carbohydrates on the keto diet. On the other hand , you will get 25 grams of sugar from a large apple .

🔸All types of pulses are prohibited, pulses contain good amount of carbohydrates along with protein.

🔸Potatoes , Radishes, Carrots , Kuchu should be avoided.

🔸Any type of processed food should be completely avoided.

What can you eat?

Beef, chicken , all types of fish , eggs, butter, cheese, curd, ghee, almonds , healthy oils like olive oil, coconut oil, sunflower oil, any red-green vegetables, spinach, broccoli, cauliflower, cauliflower, gourd, You can eat almost all kinds of spices, olives, avocados, strawberries, lemons among fruits.

The problem with the keto diet

🔸Being off whole grain foods will result in less fiber. And if fiber is less, constipation will be a problem. Eating green vegetables , almonds , and mixing 1-2 teaspoons of these in a glass of water before going to bed at night can reduce a lot of problems.

🔸Body holds less water due to less carbs. So water leaves the body. Every 1 gram of carb holds 3 grams of water. So, to keep the body hydrated, you need to consume more water. At least 3-4 liters a day. To reduce water and mineral deficiency, 1.5-2 teaspoons of salt should be eaten throughout the day.

🔸Due to stopping all fruits and grain food, the body will not get all kinds of vitamins and minerals. That's why you need to take multivitamin supplements to make up for the deficiency. Take one vitamin C and one multi-vitamin capsule a day.

🔸Carbohydrates give the body instant energy. Since the carbs will be low, you will feel less energetic and have trouble doing cardio type workouts . All Wettles diets result in some energy loss.

🔸If this diet plan is not followed properly, it can lead to many physical problems. In particular, problems such as headache, fatigue , increased appetite, decreased sleep, dizziness and reduced physical capacity may occur. Also in some cases bad breath , muscle cramps, various stomach ailments and kidney stones can also occur. So if any problem ever arises then one should consult a doctor and discuss with a dietician and stop the keto diet immediately.

Last word

This diet is for those who can do a more dedicated diet. Because if the carb becomes more than 40-50 grams, the body will go out of ketosis. For those who are confused about how many calories to chart, calculate your BMR and chart how much weight you want to lose over time. It takes 3500 calories to lose 1 pound. You can keep one day as a free day every 15-20 days. You can eat 200-300 grams of carbs that day, but keep in mind that carbs should not come from something like sugar.

Another thing is that if you cannot do this diet for minimum 30 days then you should not do it. Because it will be seen that in this diet you lost 3-4 kg weight in the first 2 weeks and then gave up and went to another diet or quit then there are chances that you will return to your previous weight. You can do this diet for a maximum of three months continuously, not more than that.