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Updated on 10 September 2024
The ketogenic diet has achieved immense popularity for its inherent capacity to promote weight loss and improve overall wellness. This low-carb, high-fat eating plan influences the body's metabolism, causing a revolution in how we think about nutrition and weight management.
The ketogenic diet stimulates the body to enter a state called ketosis. In this state, the body burns fat for fuel rather than carbohydrates. In this blog, we'll explore what the keto diet is, how it works, its potential advantages and side effects, and provide a sample meal plan to help you get started on your keto journey.
The ketogenic diet, or keto diet plan in layperson's terms, is a low-carb, high-fat meal plan popular for its potential health benefits. This diet shares similarities with other low-carb diets, such as the Atkins diet, but it has a unique approach to macronutrient balance.
At its core, the ketogenic diet meal plan involves diminishing carbohydrate intake and replacing it with fat. This significant carb reduction puts the body into a metabolic state called ketosis. The following are macronutrient ratios in a standard ketogenic diet:
The ketogenic diet profoundly affects the body's metabolism, shifting it from using carbohydrates as the primary energy source to burning fat. This metabolic change occurs through a process called ketosis, which is the primary step required for the diet's effectiveness.
When an individual drastically reduces their carbohydrate intake, typically to around 20 to 50 grams per day, the body's glucose stores become depleted. As a result, insulin levels decrease significantly, triggering a series of metabolic changes. The body enters a catabolic state, where it begins to break down fat for energy.
Two key metabolic processes come into play during this transition:
During ketogenesis, the low insulin levels lead to increased fat breakdown, producing fatty acids. These fatty acids are then metabolised to acetoacetate, later converted to beta- hydroxybutyrate and acetone. These three compounds are known as ketone bodies, and they start to accumulate in the body as the ketogenic diet is sustained. This metabolic state is called "nutritional ketosis.'
Cardiovascular health may also improve on a ketogenic diet. The diet has an impact on several risk factors for heart disease, including:
Here's a comprehensive list of foods to steer clear of on a keto diet:
A well-structured meal plan significantly impacts the success of a ketogenic diet. It helps individuals maintain the required macronutrient ratios and stay below the daily carbohydrate limit of 20 to 50 grammes. A typical keto meal plan focuses on high-fat, moderate-protein, and low-carb foods.
To simplify the keto journey, consider these meal-planning strategies:
Snacking between meals can manage hunger and keep individuals on track. Some keto- friendly snack options include:
The ketogenic diet has proven to be a powerful approach to weight management and overall health improvement. It influences the body's metabolism, shifting it from carbohydrate-dependent to fat-burning mode. This change impacts various aspects of health, from blood sugar control to cognitive function. The diet's focus on high-fat, low-carb foods opens up a world of culinary possibilities, allowing people to enjoy diverse meals while still adhering to their health goals. As with any significant dietary change, it's crucial to approach the ketogenic diet with careful consideration and proper guidance.
The ketogenic diet's safety has been a subject of debate among doctors. While short-term effects (up to 2 years) are well-documented, the long-term health implications remain uncertain due to limited research. Always consult a registered dietician before starting keto diet for safety and better results.
The ketogenic diet is contraindicated for people with:
Consult a registered dietician before starting keto diet for safety and better results.
The keto diet for weight loss is popular, and can have benefits if done it correct way, consult a dietician before starting a diet.
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