Keto Diet for Weight Loss
Think of weight loss and the first thing you will think of is to cut fat out of your diet. It may come as a surprise that the Ketogenic diet emphasizes the consumption of high fat and low carb diet in order to lose weight. Health also improves when you go on a keto diet for weight loss. So, what is the keto diet, and how to use the keto diet for weight loss?
What is the keto diet?
In a radical departure from the traditional way of thought, the keto diet comprises a high amount of healthy fat and an absolute minimum of carbohydrates, less than 50 grams per day. This diet results in ketosis. The body produces ketones out of fat and produces energy. Ketosis occurs when the amount of glucose in the blood reduces. Glucose is derived from carbohydrates so when you go on a keto diet your body turns to fats for energy.
Insulin levels go down and the body releases fatty acids to
the liver where conversion into ketones takes place. Ketones cut across the
blood-brain barrier and keep you alert and energetic. When you consume more fat
you feel less hungry and more energetic. Apart from reducing blood sugar,
ketosis reduces the risk of heart disease and type 2 diabetes. It can help
prevent cancer and improve the condition of those with Parkinson’s, Alzheimer,
epilepsy, and metabolic syndrome.
Types of ketogenic diets
There are variations in ketogenic
diets to try. Everyone’s metabolism and digestion are different so you can try
them and adopt one that suits you.
● High protein keto diet: In this
diet, you adjust proportions so that you consume 60% fat, 35% protein, and only
5% carbohydrates.
● The targeted keto diet is the one
in which you normally consume a diet high in fats and protein but take in
carbohydrates after heavy workouts to replenish energy.
● The cyclical keto diet is the one
in which you consume a diet with 75% fat and 35% protein for five days and then
consume a high carbohydrate diet for two days.
● The standard keto diet recommends
an intake of 75% fat, 20% protein, and 5% carbohydrates.
While fats provide energy and give
that feeling of fullness, proteins play an important part. High protein in the
keto diet suppresses the hormone ghrelin which is responsible for causing
hunger pangs. At the same time, the level of peptide YY increases and that
gives a feeling of fullness. By switching over to a keto diet you automatically eat less. Protein also increases muscle mass, especially if the keto diet is
combined with a workout program.
Fat in the keto diet
There are healthy fats and there
are unhealthy fats. The unhealthy fats are refined oils and trans-fats. If you
plan to switch over to the keto diet you can include natural oils, butter, and
ghee (clarified butter) in your diet. Foods that are high in fat and nutrition
are described below.
● Cheese: Natural cottage cheese is
best but, at a pinch, you can go for other types of cheese. Besides being high
in fat, cheese also contains an ample amount of protein, vitamin B12,
phosphorus, calcium, and selenium.
● Chocolate: Chocolate is a treat
and a wonderful health food component of the keto diet. Simply buy a large bar
of dark chocolate, preferably bitter chocolate so you do not consume sugar and
enjoy a bit every now and then. Chocolate has a high amount of antioxidants,
giving you a feeling of satisfaction and happiness.
● Eggs: Eggs have earned a bad reputation
for supposedly being high in bad cholesterol. Recent studies show that
cholesterol in eggs does not have a negative effect on your blood cholesterol.
For those who do not eat meat or fish, eggs are a rich source of vitamins of
the B group, choline, and omega 3. Apart from these the whites also contain a
high amount of proteins.
● Avocados: Avocados are consumed
in moderation because they contain about 77% fat but the main component is
monounsaturated oleic acid, the same as you find in olive oil. Avocados also
contain more potassium than you find in bananas and fiber.
● Nuts: Nuts have a high amount of
fat and protein. Apart from this, you can find plenty of antioxidants, Vitamin
E, magnesium, zinc, and selenium. Whenever you feel like having a snack, munch
on nuts rather than on a sandwich.
● Chia seeds and flax seeds: You
get omega 3 from flax seeds and plenty of antioxidants. Chia seeds have lots of
fat, omega-3, and fiber.
● Coconut: Again, coconuts are
consumed sparingly because they contain a high amount of saturated fat but
coconut also has other mono and polyunsaturated fats that are metabolized in
the liver into ketone bodies. Munch on fresh tender coconut or desiccated
coconut for breakfast and you will feel full for a long time.
● Creamy yogurt or curds: If you
worry about what to have for lunch you can have a full large-sized bowl of
creamy curds made from full-fat milk. Apart from fat, you get calcium and
proteins, and lactobacillus that aid digestion. The best is the one to make at
home, not store-bought.
● Oils: Olive oil, coconut oil, and
sesame oil are recommended in the keto diet. You can consume an ample amount of
ghee, which is considered the healthiest if you get organic ghee. Avoid
soybean, corn, canola, safflower, rice bran, and sunflower oil, especially the
refined types you get in markets.
Protein
For non-vegetarians, planning the
protein component of the diet is not difficult. You have meat, fish, and poultry
as well as eggs to add taste and variety to your meals. Plan to include 200
grams of meat or fish per serving and this is best eaten at lunch while for
dinner you should have easily digestible vegetable-based proteins.
● Nuts: Peanuts are cheap in comparison
to pistachio, walnuts, and almonds but these can be high in unhealthy fats
besides having a high amount of pesticides. If you must eat peanuts make sure
you get the organically farmed variety. Almonds are recommended for their high
amount of Vitamin E, magnesium, and manganese. Cashew nuts are high in fats for
which reason it is best to restrict yourself to less than a handful every day.
Walnuts are better since they contain a high amount of natural antioxidants and
healthy fats as well as proteins.
● Quinoa: Instead of consuming
wheat and rice it is better to focus on consuming more quinoa if you can get
it. Quinoa is high in protein, vitamins, minerals, and fiber. Quinoa has about
15% protein.
● Lentils and beans: These are best
for vegetarians and even non-vegetarians should make lentils and beans a part
of their keto diet. One thing to keep in mind is that whenever you consume
these, always mix and match. For instance, peas have one group of amino acids
but lack some that can only be found in lentils like pigeon peas, chickpeas,
black beans, and white beans. Soya bean is supposed to be rich in proteins but
it also has flavonoids like estrogen that can upset your hormonal balance.
● Seeds: Among seeds, you can focus
on pumpkin seeds that, besides having 5 grams of protein, are also rich in
magnesium, zinc, and iron. Chia seeds and flax seeds, one teaspoon each day,
will give you a lot of nutrients and some protein.
Keep in mind that the keto diet is
low in fibre so always use the above components of fats and proteins with
plenty of leafy and fibrous vegetables to keep away constipation and, in no
time, you will see a reduction in weight and improvement in energy levels.
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