The Ketogenic diet has become popular as an alternative to lose weight given the large number of deals we have today, such as the Atkins diet for example. However, it remains a controversial option, therefore, below we’ll see all the details about the Ketogenic diet to lose weight. The Ketogenic diet is just a diet type in which the proportion of carbohydrates is significantly reduced in order to promote fat oxidation leading to the formation of ketone bodies. These compounds are used alternatively by the brain as an energy source by the lack of glucose.
The proportion of carbohydrates on a Ketogenic diet is usually far below the recommendation of 50-60% of total calories, and usually provides about 10% or less.
There are Ketogenic diets in which the intake of fruits and / or vegetables is allowed, but very controlled amounts, while others completely eliminate all sources of carbohydrate, prohibiting the intake of cereals, flour, bread, fruits, vegetables and legumes. There are also Ketogenic diets in which fasting is used to promote the initial formation of ketone bodies that must be sustained subsequently to achieve weight loss at the expense of the big fat oxidation.
As we can see, there are many Ketogenic diets and they all have the goal of promoting the burning of fats in the body to originate ketones in our organism.
The Benefits of Ketogenic to Lose Weight
Various studies have proven the efficacy of the Ketogenic diet with no ketogenic diets to lose weight, and found that both have similar impact on the magnitude of the weight loss if they have similar caloric intake, although the Ketogenic diet in some cases showed a slightly higher effect.
On the other hand, the Ketogenic diet, unlike what many people believe, improved lipid profile by reducing levels of triglycerides, total cholesterol and modestly increase HDL cholesterol. However, it did not modify LDL cholesterol levels and even in some researches, that level increased.
Something fundamental in Ketogenic diets is the different state that produces the circulation of ketone bodies in the organism and promotes the absence of hunger, so promotes weight loss by reducing food intake, and also has greater satiating power thanks to the large presence of proteins and fats that are more difficult to digest than carbohydrates.
Finally, we all know that with Ketogenic diets we can lose more weight and achieve a reduction of body fat, some studies found that muscle mass is held, while we can barely achieve an increase with these diets.
Disadvantages of Ketogenic diet to Lose Weight
The benefits of the ketogenic diet to lose weight are not few, we must also analyze its disadvantages, among which is mainly found the lack of vitamins, minerals and fiber intake, that these diets guarantee, as it greatly restricts the consumption of fruits and vegetables to achieve the ketosis state.
So, you may have to appeal to nutritional supplements to protect yourself against shortages and is very often the constipation development with the low fiber intake.
Among other things, it is often suffer bad breath or halitosis given the high production of ketone bodies and the presence of tiredness or fatigue due to lack of carbohydrates in the diet.
Also, many people believe that Ketogenic diets are easier to follow than those non ketogenic, studies prove the opposite, since the inability to consume very popular foods such as cereals, bread, legumes, fruits and vegetables significantly reduces the permanence to it.
Furthermore, the ketogenic diet is not advisable for people with liver or heart problems, because in some cases has favored the development of arrhythmias.
This hasn’t been proven by all studies, but in some cases the attention span, the speed of processing visual information quickly and in the processing of information in general have decreased, something not found in non-ketogenic diets for weight loss.
How Ketogenic Diet works
The Ketogenic diet consists in reducing the amount of carbohydrates you eat, not removing them completely. The idea for the average person is to eat 50 grams of carb a day or less. To give you an idea, an apple has 25 grams, and the sandwich bread has 50 grams, it’s easy to overstep. The easiest way is to eliminate foods that contain carbohydrates in large quantities.
Carbohydrates you should NOT eat:
- Sugary drinks
Carbohydrates you should eat:
- Green and fibrous vegetables:
- Bulbs, stems and roots:
- Tomatoes, peppers, eggplant, zucchini, other non-sweet fruits
The Ketogenic diet is high in fats and proteins. You have to consume enough calories to keep you fit and exercise, and proteins to avoid your body eat your muscle mass. So you need to increase the amount of fats you consume daily.
Does it mean you can eat all fats you want? No. You must keep a caloric deficit. Here we show you an estimate about total calories and proteins you should eat depending on weight, we must keep carbohydrates under 50g per day:
We will do the same calculation for a 55 kilos:
Ketogenic daily MENU:
Breakfast: Eggs with bacon
- 2 bacon strips
- 2 scrambled eggs
- 2 slices of rye bread
Carbohydrates: 7.5g Fat: 22.2 g Protein: 18.4g Calories: 343.3 kcal
Snack: Tuna salad
- 70 g (a small can) tuna with oil drained
- 1 tablespoon mayonnaise
- 2 stalks of chopped celery
Carbohydrates: 7.3g Fat: 12.3 g Protein: 24.6g Calories: 243.4 kcal
Lunch: Chicken Caesar Salad
- 150 g (one breast) grilled chicken strips
- 150 grams of fresh spinach or lettuce
- 1 tablespoon of mayonnaise
- 1 tablespoon of lemon juice
- 1 tablespoon of oil
- 1 tablespoon of grated Parmesan cheese
Carbohydrates: 8.4g Fat: 22.3 g Protein: 59.6 g Calories: 474.9 kcal
Snack: Cheese with dried nuts
- 50 g of cured cheese
- 25 g (20 units) of almonds
- 4 cherries
Carbohydrates: 10.8 g Fat: 28.8 g Protein: 18.7g Calories: 36, 4 kcal
Dinner: Salmon with broccoli
- 150 g (1 head) broccoli stir in 1 tablespoon olive oil
- 1 tablespoon of sesame seeds with 1 tablespoon of soy sauce over broccoli
- 150 g of baked salmon with 1 tablespoon of olive oil, tarragon, dill, salt, pepper.
Carbohydrates: 13.2 g Fat: 19.8 g Protein: 34.2g Calories: 359.8 kcal
Carbohydrates: 57.2 g Fat: 105.5 g Protein: 155.5 g Calories: 1785.8 kcal
The final binge
After two weeks in ketosis, you will have completed the mission. The last day make a celebratory meal, and eat a pizza, sandwiches, a plate of beans or any of those things you’ve missed.
When carbohydrates come back to your body again, glycogen stores are replenished, so your muscles swell. Now you’ve lost fat, you will have a splendid appearance, thanks to the effect Shrink.
Other recommended diets:
- Alkaline Diet
- Atkins Diet
- Dash Diet
- Detox Diet
- Dukan Diet
- Gluten Free Diet
- Mediterranean Diet
- Paleo Diet