Look Fit & Fab with Fats: An Insight to Keto Diet

A diet is a fancy yet repulsive word that refrains you from consuming those treats and restricts your food participation with NO fat intake. These diet plans look easier but are difficult to follow, leaving people irritated and frustrated, and they tend to bounce back to their initial eating habits.

However, there is a unique diet regime which allows you to eat fats & in fact more of it and enables you to reduce a considerable amount of weight and believe it or not- one can lose fats even while sleeping.

Understanding the basics: What is the KETO DIET?

A Car’s engine requires either of the two fuels namely petrol or diesel. Similarly, the human body requires energy either from the carbohydrates or fats. A keto diet comprises of a specific ratio of nutrients with high fats, average proteins and low-carb. It transforms a body into a fat burning machine. Our body usually uses carbohydrates to produce glucose which is used as a source of energy by the body.

When a body is under keto diet, as a thumb rule carbohydrates are consumed minimal, and intake of a high-fat diet is recommended which compels our liver to produce ketones molecules from liver and use this as a source of energy. Thus fat consumed is used to kit body fats.

This metabolic state of the body producing ketones from fats for its survival and using these ketones as a primary source of energy is known as a state of ketosis.

Meal-o-meter: Meal Plans

There are options for various meal plans:

  1. Dairy free Ketogenic diet – There are cases of lactose intolerance amongst people which implies a requirement of a meal plan free of dairy product in Keto diet. This includes red meat, poultry, seafood, low carb vegetables like leafy or green produce, low carb fruits like Avocados, berries etc. and nuts and seeds
  2. Vegetarian Ketogenic diet – For people avoiding animal meat, there are still options available to them for this diet. The diet includes low carb fruits like avocados, berries and some citrus fruits, nuts and seeds, low carb vegetables like leafy and green vegetables, dairy products like cheese, milk, butter etc.
  3. Non-veg Ketogenic diet – Animal fats and plant-based oils, red meat, poultry and seafood, dairy products and low carb fruits and vegetables.

Keto plan can accommodate all sort of distinguished diet meals as per an individual’s taste and preferences.

There are a plethora of ketogenic recipes available which are easy to make, and your taste buds need not compromise like vegan sesame tofu and eggplant, vegetarian red coconut curry, Thai BBQ Pork salad and many more.

Thus one can easily explore different fat food recipes and not follow the regular mundane recipe of boiled and bland food.

Types of Keto Diet Plans

Different diet plans are designed under keto diet to match with individual’s fitness goals which include losing fat, grow muscle or dealing with certain diseases.

  1. The standard ketogenic diet (SKD)

This is the widely used diet programme for beginners. Under this diet plan, net carb intake is restricted to 20-50 grams a day, moderate protein and high fat are included.

  1. The Targeted Ketogenic Diet (TKD)

This diet plan involves eating carbohydrates 30 minutes before the workout and the starch should be glucose based foods and avoid fructose consumption as it replenishes liver glycogen. By eating carbs before a meal, they are easily and effectively burnt by the body.

  1. Cyclical ketogenic diet (CKD)

Under this diet plan, keto diet to be followed every alternate day, i.e. one day rigorously following keto diet and the next day eating high carb food. This process is cyclical and is called carb loading.

This is exclusively done by bodybuilders and athletes who can maximize their weight loss.

  1. The High protein Ketogenic Diet

This is SKD plus high protein. The excess protein intake in this diet helps muscle repair.

Common mistakes to be avoided.

Keto diet, when followed in a correct manner, creates impressive results. Therefore before

Taking a test drive, there are few do ’s and don’t’s to be known before starting this keto diet.

 

  1. Intake of wrong fats- Eating healthy fats have no detrimental effects. In fact, monounsaturated fats and polyunsaturated fats are highly recommended for keto
  • Polyunsaturated Fats- Sesame oil, Cottonseed oil, Sunflower oil, Nuts & Seeds.
  • Monounsaturated Fats-Peanut oil, Avocado, Olives, Peanut Butter.
  1. Too much proteinKetosis diet works well when proteins are consumed moderately. Excess consumption would mean conversion of excess proteins into sugar which will move you out of ketosis.
  2. No prior meal planning– Though there are varied options available under keto diet meals, one has to plan a bit earlier their course of meals for the day else you might have hunger pangs which compels you to eat anything available and that knocks you out of ketosis.
  3. NO Quick fix– There is no shortcut to ketogenic diet weight loss regime, keto diet helps one to reduce weight but one need to be regular in their approach, and there is no shortcut available for the results to happen quickly.

Other than the above-stated mistakes, people tend to forget to take adequate sleep or intake of proper amount of water which can have a detrimental output of this diet.

Following a keto diet is like following a new lifestyle so learn in detail and avoid common mistakes.

Keto Diet: Help Battling Diseases.  

Many health conditions have benefitted from keto diet.

  1. Some cancers: While following the diet, ketone bodies are produced by the liver as the source of energy. Healthy cells are able to use these ketone bodies however unhealthy cells of cancer are unable to do so, resulting in the death of those cells.

Thus the body becomes inhospitable to cancer cells.

  1. Epilepsy: There are certain research works that prove that when a specific ratio is followed under this diet process, i.e. 4:1- four times as much fat and combined proteins and carbohydrates. The frequency of seizure has reduced substantially.
  2. Obesity: This is one primary reason why this diet is being raved about. Countless people have successfully reduced their weight to this miraculous diet.
  3. 4. Controls sugar level– Reduction in carbohydrates initiates less glucose level and thereby the sugar level in the body is easily maintained.

The success stories due to this diet plan are not limited to these diseases. There are other diseases which include Alzheimer’s, Autism, Depression and the more.

Final Takeaway

Keto Diet is used as a long-term healthy lifestyle with high success rate. This diet regime allows you to have your favourite fat comprising food and will instead burn your fat with those fats, landing you in a win-win situation. This high fat and low carb diet can shape you up. So stay stress- less and carb-less and enjoy keto diet where the word diet is only an irony and you can enjoy your favourite butter cheese pizza and still look slimmer. So switch to this ketogenic weight loss plan today and reap its benefits.

Study Offers Promise for Long-Term Weight Loss on the Ketogenic Diet

When put on a very-low-calorie ketogenic diet, weight loss comes from mostly fat and does not negatively affect metabolism, researchers found.

Ketosis occurs when the body resorts to burning fat or protein in lieu of carbs.

Ketosis occurs when the body resorts to burning fat or protein in lieu of carbs.
Thinkstock; Sabine Kriesch/Getty Images

April 19, 2018

Can you really lose weight quickly and keep it off? Experts have long believed it’s impossible, but a recent study out of Spain suggests that a version of the ketogenic diet may do just that.

In a small study, published in February 2018 in the journal Nutrition and Metabolism, 12 obese people followed an adjusted version of the popular ketogenic diet that was very low in calories for about two to three months, and lost about 45 pounds each — and kept the weight off even after increasing their calorie intake one to two months later.

The likely reason they were able to keep the weight off, researchers say, is their resting metabolic rate (RMR) was maintained, and they retained their lean muscle mass. RMR is a measure of metabolism (meaning how your body uses energy), while immobile, and it plays an important role in sustaining weight loss, according to other research, published in August 2016 in the journal Obesity.

“[This study] does support other existing research findings that you can indeed lose weight on a ketogenic-inducing diet, and higher levels of protein intake, while following a calorie-restricted diet does help preserve the loss of lean muscle mass,” says Lona Sandon, PhD, RDN, assistant professor in the department of clinical nutrition at the University of Texas Southwestern Medical Center in Dallas.

RELATED: 10 Essential Facts About Metabolism and Weight Loss

Why Increasing Protein Intake to Induce Ketosis Helped Participants Maintain Lean Muscle Mass

In the study, About 81 percent of participants’ weight loss came from fat loss, which was made possible through the main mechanism of any ketogenic diet: ketosis, a metabolic state through which the body turns to burning fat or protein rather than carbs for energy.

The classic ketogenic, or “keto,” diet calls for consuming a low amount of carbs, a high amount of fat, and a moderate amount of protein. But in the current study, participants induced ketosis by getting the majority of their calories from protein, a small amount from fat, and a low amount from carbs. One of the side effects of very low-calorie diets is loss of lean muscle mass, but on the adjusted keto diet in the study, participants preserved lean muscle mass. Researchers attributed the preservation of lean muscle mass to participants’ sustained RMR, and their results support those of a prior study, published in February 2017 in the Journal of Clinical Endocrinology and Metabolism.

A Closer Look at How Researchers Drew Their Findings on the Adjusted Ketogenic Diet

Before researchers accepted participants into the 2018 study, they screened them for health issues, like diabetes, that could have affected the study results or excluded them from safely following the program.

Twenty participants were tasked with following a very-low-calorie keto (VLCK) diet consisting of 600 to 800 calories. They took supplemental docosahexaenoic acid (DHA) omega-3 fats, vitamins, and minerals. DHA is an important structural component of the human brain, which was added to participants’ diets to ensure their body had enough of the component during fat loss. They took vitamins and minerals to make up for the nutrients lost from carb-containing foods. Meanwhile, they also followed a “formal exercise program.” The program was not defined in the study paper, and the study authors were not available for comment by this story’s publication.

Participants met with researchers 10 times over a four-month period. During 4 of the 10 visits, researchers analyzed participants’ blood and body fat for changes in body weight, hormones, ketone bodies (which are produced during ketosis), and muscle losses. After 60 to 90 days, participants were gradually taken off ketosis and placed on a low-calorie diet consisting of between 800 and 1,500 calories per day, and then a maintenance diet consisting of 1,500 and 2,000 calories, depending on the participant. Out of the 20 participants enrolled in the study, 12 completed the regimen and lost about 44.5 pounds each.

RELATED: Does the Ketogenic Diet Work for Type 2 Diabetes?

What the Study Results Suggest if You’re Considering the Ketogenic Diet

Dr. Sandon says this diet regimen is typically very challenging for people to stick with and ultimately unrealistic to follow in a real-world setting, adding that the small study group furthermore hurts the credibility of the findings.

Katherine Arvesen, RDN, who in private practice in Plano, Texas, also notes that the study was not randomized and controlled, which is the gold standard for medical research to minimize error and bias. In this study, the patients were their own controls, meaning their results were compared with their own baseline (starting) measurements, not with the results of a control group.

Ideally, Arvesen says this study would have a control group following the same calorie limit with typical intake percentages of fat, protein, and carbohydrates. Arvesen also cautions the sample size of the study was small, and the study duration was relatively short, possibly reducing credibility of the findings further.

Experts agree more research needs to be done to determine which keto diet has the potential to preserve muscle and help increase the chances of sustained weight loss. But similar studies suggest the keto version analyzed in this study may hold promise. For example, a randomized study published in December 2014 in the journal Endocrinefound that a very-low-calorie ketogenic diet was more effective at sustaining weight loss and preserving lean muscle mass in obese people than a standard low-calorie diet after one year.

Regardless of its efficacy for weight loss, the ketogenic diet can result in side effects that many people may find unbearable. Commonly described as “the keto flu,” those side effects include fatigue, dehydration, and headaches.

RELATED: Risks and Benefits of the Keto Diet Everyone Should Know

“I would not recommend it for type 1 diabetics or for type 2 diabetics who are taking medication to lower their blood sugar,” says Sandon. She adds that this may be an appropriate approach for individuals who need to lose excess body fat quickly, but only in the short term. Long-term risks of following keto include nutrient deficiencies.

Ultimately, if you’re considering keto, medical support may be the key to your success. Both Sandon and Arvesen recommend a consultation with a registered dietitian nutritionist upon approval from your physician before making major changes in your diet. If you don’t have one, you can find one at EatRight.org.

Last Updated:7/02/2018

The Keto Diet Actually Has The Most Bizarrely Intriguing Backstory

It once played a starring role in a Meryl Streep movie.