If you have been looking up different diets and ways to lose that extra weight, you may have come across the ketogenic diet. This particular dietary practice which was initially used to treat children for epilepsy and help control seizure in them is now picking up steam across the world as an effective treatment for body weight control aka weight loss.
But the question arises- is it really effective? Is it right for you? What exactly is involved in a ketogenic diet? And how does it work?
Your questions will be answer in this particular article which has been divided in different segments for a better understanding.
What is ketogenic diet?
Ketogenic diet involves the consumption of low-carbohydrate, moderate- protein and high-fat that forces your body into a state of ketosis in which instead of carbohydrates, fat is burned as a fuel. The original Ketogenic diet is a 4:1 ratio of fats to protein and fats to carbohydrates which is about fat (80-90%), proteins (5-15%) and carbohydrates (5-10%). In order to lose weight, ketogenic diet is modified to more liberal protein consumption that is about 20-30%.
Is it efficient for you?
Advocates and followers of ketogenic diet point out many benefits of this diet. Decrease in hunger and a rapid weight loss are the most evident and common benefits. Ketogenic diet has also shown to increase insulin sensitivity, lower blood sugar levels, reduce triglycerides while raising HDL cholesterol and decreases inflammation.
Although ketogenic diet promotes rapid weight loss, the risk of losing weight too fast is cautious. According to a research, it is difficult to maintain ketogenic diet for a long time which results in gaining weight back on too quickly. A ketogenic diet limits or eliminates certain foods such as whole grains and fruits which lead to a limited meal plan that can be a little difficult to stick to.
A low-carb diet depletes the carbohydrate stores in the muscle and liver. As these carbohydrate stores are tightly bound to water, the majority of weight loss can be experienced during the first week of the diet.
Although it is quite efficient for losing weight, researchers have found that it is not for every individual. People with pancreatitis, liver cancer, lipid metabolism disorders, fat malabsorption issues, gall bladder removal or those taking steroids, should refrain from a ketogenic diet. However, this particular dietary strategy can be beneficial for people with type-2 diabetes as it controls blood sugar level and aids in weight loss.
The bottom line
If you follow properly, ketogenic diet can be very safe and efficient for your weight loss and you will provide other health benefits such as better blood sugar level, improved triglycerides and HDL counts and decreased inflammation. However, in order to get the best out of this diet and to achieve ketosis, you must consider this as a long-term lifestyle change. You will have to follow a particular eating regime to maintain your weight over time.
Before starting following ketogenic diet, it is recommended to consult your doctor first.