Keto diet has been known for its magic in fat loss. We often see people suggesting to follow the keto diet to lose weight.
Does Keto diet really works better than any other diet?
Keto diet is a carb restricted diet (<5%) with high fat (65-90%) and moderate protein (15-35%).
How does Keto works?
Normally when we eat carbs, it breaks down into glucose which is the source of our energy and it is also stored in liver and muscles as glycogen stores.
When we restrict carbs, the glycogen store is depleted which reduces the water retention resulting in immediate weight loss. So the number going down initially is not actually fat loss.
When you follow a keto diet the body’s source of energy shifts from glucose to ketones which is produced by liver, but it does not help in losing fats.
Fat loss works on the principle of energy balance which is even same with the keto diet. You lose fats when your calorie intake is less than your calorie expenditure, be it through high carb, low carb or keto diet.
Studies show that the fat loss through high carb or keto diet is same.
Follow the diet you can sustain for years and not for a short period of time. If you are comfortable with Keto diet continue with it, or else you will gain back the weight you lost if not sustained.
Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs.
It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells.
Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils
It’s also important to moderate your protein consumption. This is because protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis.
Practicing intermittent fasting could also help you enter ketosis faster. There are many different forms of intermittent fasting, but the most common method involves limiting food intake to around 8 hours per day and fasting for the remaining 16 hours .
Blood, urine, and breath tests are available, which can help determine whether you’ve entered ketosis by measuring the amount of ketones produced by your body.
Certain symptoms may also indicate that you’ve entered ketosis, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.