For those looking for a keto meal plan for weight loss, we got your back! This is the ultimate guide that you have been looking for. In this article, we will discuss a comprehensive overview of the keto diet, the benefits of the keto diet for weight loss, and how to start a keto diet. First, let us start with the basics.
Overview of the keto diet:
What is a keto diet?
Keto diet or ketogenic diet is a specifically planned diet which includes high fat and low-carbohydrates helping the body to enter into the state of ketosis. In the state of ketosis, your body does not burn carbohydrates but fats to use as energy.
The key components of a keto diet are:
- High-fat: In a keto diet, 70-80% of your calories come from fats. Sources are avocados, nuts, seeds, olive oil, and fatty fish that have healthy fats.
- Moderate protein: 20-25% of your calories come from protein. The sources to include in a keto diet are meat, poultry, eggs, and dairy products.
- Low carbohydrates: You get 5-10% of your daily calories from carbohydrates. The diet will reduce your intake of carbs to 20-25 grams per day. The diet will include low-carb vegetables, like leafy green vegetables, which are good for your health.
How does the keto diet work?
Keto diet works by drastically reducing the carbohydrate intake and replacing it with fat. This shift changes the way your body produces energy, leading it to enter into the state of ketosis. Ketosis is a state in which your body starts to use fats instead of carbohydrates to produce energy. Here is how this process works:
- Reduction in carbohydrates: You will consume very few carbohydrates which means your body doesn’t have enough glucose for energy.
- Depletion of glycogen stores: your body will not have enough glucose which will lead to the depletion of glycogen stores. Glycogen is stored in the form of glucose in your liver and muscles which the body uses to produce energy.
- Increase fat intake: limited carbohydrates lead you to consume more fats and moderate amounts of protein. Your body uses fats instead of carbohydrates.
- The liver produces ketones: the liver will start to convert fatty acids into ketones because of low glucose levels. Ketones are molecules that can be used for energy. The three types of ketones are beta-hydroxybutyrate (BHB), acetoacetate, and acetone.
- The body uses ketones for energy: Your body enters ketosis when the ketone levels are sufficiently high in your blood. In this state, ketones become the primary source of energy for your body and brain, instead of glucose.
Key mechanisms of a keto diet
- Your body becomes efficient in burning fat instead of carbs for energy production when you consume more fats and reduce the intake of carbs. This includes both dietary fat and stored body fat.
- Your body accesses fats that are stored in it because low carbs intake leads to lower insulin levels which means your body does not store enough glucose.
- You will experience a reduced overall calorie intake because ketones have an appetite-suppressing effect on the body.
Steps to Achieve Ketosis
- To achieve ketosis, you first need to reduce your carbohydrate intake to 20-50 grams per day.
- Make sure that fats count up to the majority of your diet which is 70-80%
- Take protein in moderate amounts around 20-25%. More protein can lead to conversion into glucose which might prevent ketosis.
- Hydration is the key to weight loss. Water helps to reduce weight as it flushes out toxins and maintains electrolyte balance.
- To monitor ketone levels, you can use test strips or a blood ketone meter to check if you are in ketosis.
- Make sure you enter into the state of ketosis under supervision. Expert nutritionists can help you follow a ketogenic diet for weight loss which will help you enter into ketosis to lose weight.
Benefits of a keto diet for weight loss
Now we know that a keto diet is a dietary approach with high fats, moderate proteins, and low-carbohydrate content. This leads our body to enter the state of ketosis in which it uses fats instead of carbohydrates to produce energy. Now let us take a look at how a keto diet contributes to weight loss:
Burning fat for energy:
Our body uses carbohydrates to produce energy but when the content of carbs is low in your body, it will find other sources of energy. In this case, your body will turn to fat to produce energy for your body leading to burning of the stored fat which eventually helps you to lose weight.
Reduced appetite:
You will experience reduced appetite because fats and proteins are more fulfilling than carbs. Eating fats and proteins more than carbohydrates will promote the feeling of satiety. When you feel full you would not crave for food which means a keto diet can help reduce appetite.
Stable blood sugar levels:
If you are consuming fewer carbs it means that the amount of glucose that enters your bloodstream is also reduced keeping your blood sugar levels steady. The steadiness in your blood sugar levels prevents spikes and crashes in the body which helps to maintain consistent energy levels. A steady blood sugar level also reduces carvings.
Improved insulin sensitivity:
The sensitivity of Insulin, the hormone that controls blood sugar, could be improved by lower carb intake because it reduces the demand for insulin production. When there is less glucose in the bloodstream, you will need less insulin to manage it.
Rapid initial weight loss:
You will experience rapid weight loss in the beginning when you start a keto diet. This is because your body will first shed water weight as it uses up its carb stores. This happens because reduced carb intake depletes the glycogen stores that hold water in your muscles. When the body first uses all the glycogen stores, water is released leading to rapid weight loss.
Targeting belly fat:
The Keto diet is effective at reducing visceral fat. This is the harmful fat that gathers around your organs. The diet lowers insulin levels which decreases insulin spikes because of this your body is encouraged to use stored fats including visceral fats for energy.
Boosted metabolism:
A keto diet helps to promote metabolism by increasing the metabolic rate because the process of converting fat into ketones is more energy-intensive. Protein intake also helps to boost metabolism due to the thermic effect on food, which is the energy required to digest, absorb, and process nutrients. An improved metabolism can aid in weight loss because you burn more calories even at rest.
How to start a keto diet?
If you are thinking to start a keto diet, here are some points that can help you to begin effectively:
Cut down on carbs:
The first thing that you will have to do to enter the state of ketosis is to limit your carb intake. Focus on consuming 20-50 grams of carbs per day and avoid simple carbs like bread, pasta, rice, and sugary snacks.
Include healthy fats:
You will consume fats as a majority of your diet comprising 70-80% of your diet. Include healthy fats like avocados, nuts, seeds, olive oil, and fatty fish in your diet as they are rich sources of healthy fats and would make the primary source of energy.
Include moderate protein:
Protien’s content in your keto diet will be 20-25% which is a moderate amount of protein. You have to keep a check on protein intake because too much of it can interfere with the process of ketosis.
Stay hydrated:
Drink plenty of water because it will not just prevent dehydration but also help to adjust to the new diet. The initial reduction in carbohydrate intake will lead to depletion in the glycogen levels which means the body will first use the stored glycogen and the water is released increasing the risk of dehydration.
Consult a nutritionist:
It is better to consult an expert nutritionist if you want to follow a keto diet. A keto diet might come with some challenges and a nutritionist can help you overcome them. They will also plan a keto diet by keeping your preferences in mind.
Challenges you face following a keto diet
Keto diet might not suit everyone, especially if it is not followed under expert supervision. Here are some challenges that you might face during ketosis:
Keto flu:
Some people might experience tiredness, headaches,The or nausea when they first start a keto diet. This is known as keto flu which usually lasts a few days.
Cravings:
You can’t expect your body to adjust to a new diet that will almost completely eliminate carbs from your diet. In the initial stage, you will experience your favorite foods which are carb-rich foods. But you have to focus on your health and take one step at a time. Find keto-friendly alternatives and focus on the benefits of following a keto diet.
Long-term commitment:
Keto diet is one of the strict diets and finding a balance that works for you could be another challenge that you would have to face. In the initial stages, one would have to follow it as it is but make sure you are doing it under the supervision of a nutritionist. Once people reach the aimed body weight, they follow a less strict version of keto diet.
Frequently Asked QuestionsThe
Can I lose 10 kg of weight in 2 months on a keto diet?
Ans. Ideally, one can easily lose 2-4 kg of weight in a month which means you can lose up to 4-8 kg of weight in 2 months. With a keto diet, you can aim to lose 10 kg of body weight in 2 months but you need to keep a few factors in mind. Losing weight depends on the food you eat, your activity level, your starting weight and your body composition.
How to lose 10 kgs in 7 days?
Ans. You can lose 10 kg of weight but definitely not in 7 days. Losing weight is a slow process and it also depends on various factors including your current body weight, your body composition, your diet and your activity levels.
Is keto safe?
Ans. A Keto diet is usually safe but people might have to deal with a few challenges like keto flu and cravings. But people who have health issues related to their livers, pancreas, or gallbladder should avoid following a keto diet. Following the keto diet would become safer if you consult a nutritionist.
