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Undoubtedly, there is a strong evidence for ketogenic diet being used efficiently in weight-loss therapy. But there are also contradictory theories about the mechanisms through which they work. Some researchers propose that there are in fact no advantages regarding metabolism in a low carb diet. And the only reason of weight loss experienced by dieters is reduced caloric intake, probably because of the increased satiety effect of protein.
Others instead suggest that there is indeed a noticeable metabolic advantage, which gathered attention towards the role of low-carb ketogenic diet in weight loss and effects on metabolism. Majority of the studies suggest that individuals who followed a low carb diet lose more weight as compared to those who followed a balanced diet, during the first 4-5 months.
A keto diet is planned to contain around 65 -75 % fat, 15 – 30% protein, and 5-10% of calories from carbs. For most people this recommends less than 25g total carbs. You need to be careful because allowing this much carbohydrate will be mostly used up by eating foods that are generally considered to have little to no carbs like nuts, meats, and fibrous vegetables.
There are several factors that participate in the weight loss effect of a low carb ketogenic diet. It has been proven through research that there is a reduction in appetite due to higher satiety effect provided by proteins. Also, it helps to induce an increase in breakdown of lipids and hydrolysis of triglycerides into fatty acids and glycerol, known as lipolysis. Because keto diet consists mostly of fats, it helps provide greater metabolic efficiency in consuming fats.
Before you start a ketogenic diet, you should check with your physician for any complications if you’re on a treatment. Because the diet causes considerable shifts in the body and can have a major impact on your medication, especially in the first few weeks. You should be careful if you’re using any blood pressure medication, antidepressant or some kind of mood stabilizing medicine. But other than that, there won’t be anything dangerous or life threating except for headaches and fatigue. You can start losing weight with keto diet by following these simple steps:
Calculate your daily Caloric needs
You can calculate your calories required in a day by using: Daily Calorie Calculator.
This tool will help you know the number of calories you need to maintain your current weight, lose 1-2 pounds per week, or for an extreme fat loss regime.
By putting your age, gender, weight, and height, you will get the required information to keep track of your calories intake and maintain the right amount for the weight loss.
You need to cut off 500 calories per day to burn 1 pound of fat in a week.
Similarly, take off 1000 calories per day if you want to burn 2 pounds of fat in a week.
Keep track of your Weight
For the first few weeks, you should record your weight at the beginning of the week and at the end of the week. If you notice that you have lost more than 2 pounds, you need to add 10% to your calories for the next week. In the same way, reduce your calories by 10%, if you lose less than 2 pounds. This varies for different people, because there are so many factors involved like your height, weight, metabolic rate, level of activity and your diet.
Calculate how much Fats, Proteins, and Carbs you need
It is important to know how many calories you need and your macronutrient numbers for your success in weight loss. Generally, it is recommended to have 65 -75 % fat, 15 – 30% protein, and 5-10% of calories from carbs. So you will need to calculate the right proportion of macronutrients required. You can do this by using Keto Calculator. This tool will guide you about how much you should be eating depending on your goals.
Know your Fat Percentage
Body fat percentage is the total fat mass divided by the total body mass. Referring to your body fat percentage is much more accurate and beneficial the standard Body Mass Index, when evaluating where you stand. The Keto calculator mentioned above requires you to enter your body’s fat percentage. So it is better to have a rough estimate of this parameter because the calculator uses your lean weight to analyze the proportion of macronutrients you need on a daily basis.
Make a Diet plan
After you have calculated your daily calories and estimated your required macros, you need to create a diet plan that is cheap and easy to follow. Avoid a diet plan that is hard to follow because it will make you lose interest. Also, create a diverse nutritional plan so that you don’t get bored of it after a few days.
It is extremely important to be consistent with a ketogenic diet because your body might take a few days to get keto-adapted. One of the hardest thing to do in this diet is to refrain from a cheat day. It can take a long time if you have a cheat day on this diet and a whole week may have passed by the time your body reenter ketosis. Also, this is the time when the dreaded water weight comes back. But the good thing is there are plenty of satisfying foods to eat while on keto diet without breaking the rules. You can even have a couple of fried chicken pieces and still be within your desired target calories.