Fat burning is something considered very hard and most fad diets fail. Even exercising is tedious when the sole aim is to melt the excess fat stored in your body. Normally athletes want to continue on carbs but want the body to utilize the stored fat which seldom happens. The only solution for dissolving the carbs effectively is to turn to the Ketogenic diet plan.
What constitutes a Ketogenic Diet Food?
When you eat very few carbs and only moderate amounts of protein, ketones result. Ketones are produced in the liver from fat and then used as fuel throughout the body, including our brain.
The term “keto” in a ketogenic diet results from the fact that it makes our body produce small fuel molecules called “ketones”. This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply.
Our brain is a really hungry organ and needs a lot of energy every day but it needs glucose. Only when glucose is not available it can adapt itself to run on fat, which is ketogenic diet. On a ketogenic diet your entire body runs almost entirely on fat. Insulin levels become very low and fat burning increases dramatically. It becomes very easy to access your fat stores to burn them off. This is obviously great if you’re trying to lose weight, but there are also other less obvious benefits, like for example less hunger and a steady supply of energy.
What is Ketogenesis and how it is beneficial for our body?
When our body produces ketones it is said to be in ketosis. The quickest way to get there is by fasting – not eating anything – but it is not possible to fast forever. On the contrary a ketogenic diet can be eaten indefinitely and also results in ketosis. It has many of the benefits of fasting – including weight loss – without having to fast.
Who should avoid the ketogenic diet?
Most people are eligible to do a ketogenic diet or at least try it. But there are some situations—like Diabetes, high blood pressure or breastfeeding–when you should avoid or proceed with either extra preparation or special adaptation techniques. If you have an expert consultant nearby, you can always go ahead with this beautiful concept.
The people looking for quick results should keep away
The goal of reducing fats and increasing endurance you need to ensure that, your body has enough fluid and salt plus at least 2-3 weeks for adaptation to burn fat. This process takes its sweet time and does not happen instantly. Those who cannot sustain any drastic routine change should keep away.
Benefits of Ketogenic Diet
There are many benefits especially for the bodybuilders. The first is losing fat which we discussed above.
It increases endurance by giving you constant access to all the energy stored as fat. However, on a ketogenic diet the body and brain can easily be fueled 24/7 by your powerful fat stores; you can keep going forever like on an endless spree.
Ketogenic Diet for Weight Loss
Ketogenic diet helps turning your body into a fat-burning machine which results in weight loss. When excess fat burns, the insulin—our fat storing hormone—levels drop as well. All this creates ideal circumstances where fat loss can occur and that too without hunger.
Also Read: How to Lose Fat & Build Muscle
Improves Mental Focusing Ability
Ketosis ensures a steady fuel flow (ketones) to the brain which is different than with carbohydrates based fuel supply. This steady fuel flow helps you avoid big blood sugar swings. You experience increased focus and improved mental concentration, a big thumb up for ketogenic diets.
What are the admissible foods in Ketogenic Diet?
The fewer carbs you eat the more effective it gets. You can start from 50 grams of carbs per day and start reducing gradually. The ideal value is below 20 grams of carbs. Ideally you should avoid sweet sugary foods, starchy foods like bread, pasta, rice and potatoes. Lastly, remember that your diet is supposed to be high in fat and not high in proteins.
Mathematically try to get 70% or more energy from fats, 15-25% from proteins and balance from carbohydrates. The tiny percentage of carbs allowed here is to ignite the process and then your body, to keep the process going, looks for alternative energy sources.
Tell-tale signs of Ketosis
You can test urine or blood samples but some symptoms need no testing at all.
Dry mouth and increased thirst You need to drink enough and get enough salt (electrolytes) else both these symptoms appear frequently.
Fruity Breath This occurs because a ketone body has something known as acetone escaping from our breath. This fruity smell is similar to nail polish remover.
Reduced hunger People get less hungry in this mode. This is because of body’s increased ability to burn fuel from its fat stores. This saves both time and money, while also speeding up weight loss.
Increased energy After the initial hiccup of “Keto Flu” of lethargy, many people experience a clear increase in energy levels.
Ketogenic diet is a complex process which is somewhat hard to implement but gives excellent results.