Breaking Down the Science: Keto Diet For Weight Loss

Limiting carb intake is most important in the keto diet. This usually involves limiting total carbs to 50 grams or less, or net carbs to 25 grams or less per day. For most people, carbs are the body's primary source of energy. When you restrict carbs, your body tries to get energy through carb stores in your muscles and liver – called glycogen. Next, your body goes into a metabolic state called ketosis, in which it uses ketones that are broken down from dietary fat or stored body fat. This change, during which you burn your glycogen stores and begin using ketones, usually takes less than a week. However, for some people it may take longer. Many people notice a difference in their weight very quickly after starting the keto diet for the first time, but this is only due to lack of water. Ketogenic diet for weight loss means that you deprive the body of glucose which is the main source of energy for all cells in the body, which is obtained from eating carbohydrate foods. When we stop taking in fat and energy from outside, an alternative fuel called ketones is produced from stored fat. The brain has a constant demand for glucose, about 120 grams per day, because it cannot store glucose. During fasting, or when very little carbohydrate is eaten, the body first uses stored glucose from the liver as energy. If this continues for 3-4 days the stored glucose is completely depleted and the blood level of a hormone called insulin decreases, and the body starts using fat as its primary fuel. The liver produces ketone bodies from fat, which can be used in the absence of glucose.

When ketone bodies accumulate in the blood, it is called ketosis. Healthy individuals naturally experience mild ketosis during fasting and very vigorous exercise. Proponents of the ketogenic diet say that if the diet is followed carefully, blood levels of ketones will not reach harmful levels because the brain will use ketones for fuel, and healthy individuals will usually produce enough insulin to prevent this. .

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As carbs decrease and fat increases, the body enters a metabolic state called ketosis. The body then begins to convert fat into ketones, which are molecules that can supply energy for the brain. After a few days or weeks on such a diet, the body and brain become very efficient at burning fat and ketones for fuel instead of carbs. The ketogenic diet also lowers insulin levels, which may be beneficial for improving insulin sensitivity and blood sugar management. Key foods in the ketogenic diet include:

• Meat
• Fish
• Butter
• Eggs
• Cheese
• Cream
• Oil
• Seed
• Low Carb Vegetables

In contrast, almost all carb sources are eliminated, including:

• Cereal
• Rice
• Beans
• Potato
• Sweets
• Milk
• Cereal
• Fruit

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Glycogen stored in muscles and liver is associated with water, typically a ratio of 3 grams of water for every gram of glycogen. When you burn these stored carbs, this water is excreted through your urine or sweat. For example, after starting keto, you may notice that you have to urinate more often and feel more thirsty than usual. Depending on your body size and how much water weight you are carrying, weight loss may vary. Realistically, people experience anywhere from 0.5 kg to 5 kg of water weight loss within the first week. The heavier you are, the more likely you are to lose water weight after starting keto. However, once you enter ketosis, it becomes much easier to use your own stored fat for energy, which is one reason why the keto diet can be beneficial for weight loss.

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• Higher protein intake – Some ketogenic diets increase protein intake, which has many weight loss benefits.

• Gluconeogenesis – Your body converts fat and protein into carbs for fuel. This process can burn many extra calories each day.

• Appetite suppressor – The ketogenic diet helps you feel full. It causes positive changes in hunger hormones including leptin and ghrelin.

• Improves insulin sensitivity – The ketogenic diet can significantly improve insulin sensitivity, which can help improve fuel utilization and metabolism.

• Decreased fat storage – Some research suggests that ketogenic diets may reduce lipogenesis, which is the process of converting sugar into fat. This is because excess carbs get stored as fat. When carbohydrate intake is minimal, fat is used for energy.

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No single diet will necessarily work for everyone as each person's metabolic rate, genes, body type, lifestyle, tastes and personal preferences are different. The keto diet may benefit people who are obese or who are more likely to develop metabolic syndrome, but it is not suitable for everyone. People with following problems should avoid it like -

• Pancreatitis
• Liver Failure
• Disorders Of Fat Metabolism
• Carnitine Deficiency
• Porphyria
• Pyruvate Kinase Deficiency

There may also be some side effects when you first start the diet and you may experience flu-like symptoms, known as "keto flu." Other symptoms may include poor energy and mental function, increased appetite, sleep problems, nausea, digestive upset, and poor exercise performance. One needs to drink fluids, especially water, to avoid dehydration. Always talk to a doctor before starting a ketogenic diet to make sure it is safe and appropriate for you. In these ways, the ketogenic diet can be effective in helping you lose weight. However, note that when following a ketogenic diet it is important to ensure that you are meeting your calorie requirements. Cutting calories too much can slow down your metabolism, making it harder to lose weight in the long run.

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Many people use the keto diet for weight loss, and see dramatic weight loss shortly after starting the diet. This is probably mostly water weight because as you burn your carb stores, your body releases the water bound to those carbs. Once you're fully into ketosis, your weight loss will likely slow, but that time will also include fat burning along with water.