Keto Diet for Weight Loss
Obesity is a global problem, with 39% overweight and 13% obese adults worldwide. A keto diet is a comprehensive meal plan to reduce obesity and strengthen body metabolism by ketosis. It is a modern approach towards weight loss and is highly suggested by the dietician.
Wondering what a keto diet is and how you can benefit from it?
Here is a detailed discourse on the same. Keep reading!
What Is a Ketogenic Diet?
The staple food items of a ketogenic diet have high fat, moderate protein, and low carbohydrate. The objective of this diet plan is to reduce the intake of carbohydrates and increase fat consumption. As a result, the body converts the fat into ketones that supply energy to the brain, manage weight loss, and insulin levels.
Muscle mass increases due to moderate protein content in keto diet foods. As a result, it controls hunger and accomplishes your weight loss regime.
How Does a Keto Diet Help in Weight Loss?
After consistently taking the keto diet for weight loss for a week, your body enters a special metabolic state known as ketosis. Now the body becomes proactive in burning fat and producing ketones for deriving energy instead of carbohydrates.
It depletes the sugar reserves of the body and breaks fat for energy. Also, it lowers insulin level sensitivity and manages blood sugar levels. Moreover, a keto diet keeps your appetite in control regulating the hunger-stimulating hormone.
According to statistical analysis, 13 different trials were conducted with a set of people following the keto diet with keto vegetables and staples and the other group following the low-fat diet.
- Over a period of three months, the first groups lose 2kg more than the second group.
- Over six months, the first group lost three times more than the second group.
The keto diet weight loss per week is a minimum of 0.5 to 2 kg in the initial stage, which later on expedites.
What to Eat on a Keto Diet?
There are ample choices under keto-friendly foods, which comprise delicious and healthy dishes.
Some of the staple foods are in the table below -
| Category | Keto-friendly Food Items |
|---|---|
| Meat | Beef, deli meats, game meat, lamb, organ meat, pork |
| Poultry | Boiled, fried with butter, frittatas, omelettes, poached, scrambled egg |
| Vegan Substitutes | Tofu, tempeh, sausages |
| Fish | All types of fishes |
| Seafood | Crab, anchovies, lobster, shrimp, tuna |
| Vegetables | Cauliflower, broccoli, avocado, cabbage, spinach, asparagus, spinach, kale, green beans, sprouts |
| Fruits | Blackberries, lemon, coconut, raspberries, strawberries, limes, |
| Seeds | Sunflower, pumpkin, chia, flax |
| Nuts | Hazelnuts, brazil nuts, almonds, macadamia, peanuts, walnuts, pecans, pine nuts. |
| Dairy | Cheese, butter, cream, yoghurt |
| Drinks | Unsweetened coffee, tea, sprinkling water, regular water |
The ketogenic diet food list for weight loss comprises a lot of other varieties, including sauces, syrup, paste, jam, coconut oil, mayonnaise, etc. All these uplift the taste of the food and your mood as well augmenting the weight loss program.
Foods to Avoid in Keto Diet
Here are the foods to avoid during the keto diet -
- Sugary Food – Sports drinks, ice cream, biscuits, cakes, pastry, candy, sweetened yoghurts, cookies, breakfast cereals.
- Fruits – Fruits with sweet content like bananas, mangoes, and grapes.
- Natural Sweeteners – Raw sugar, honey, maple syrup, etc.
- Starchy Foods – Bread, pasta, rice, cereals, oatmeal, pasta, muesli, porridge, chips, french fries, etc.
- Whole Grains – Rice, wheat, etc.
What Are the Benefits of a Keto Diet?
The benefits of a keto diet are manifold. It enhances metabolism and reduces the risk of fatal diseases.
Some of its other advantages are as follows -
- Weight loss.
- Improves skin health.
- Reduces risk of cardiac diseases.
- Protects brain and nerve cells.
- Reduces seizures and epilepsy.
- Improves reproductive health.
- Reduces polycystic ovary syndrome.
- Reduces blood sugar.
The Side Effects of Keto Diet
Besides health benefits, there are also specific keto diet side effects after prolonged intake.
These are -
- Kidney stone
- Fatty liver
- Vitamin and mineral deficiency
- Fatigue
- Constipation
- Nausea
- Vomiting
The main objective of a ketogenic diet is to limit the intake of carbohydrates. However, you may consume 30 to 50gm of carbohydrates per day.
Individuals wondering what a ketogenic diet is must know that it boosts the mind, body and immune system.
However, there is no evidence of its effectiveness over a longer period of time despite its bounteous instantaneous benefits. Therefore, consult a physician or dietician and let them know about your health conditions before deciding your diet plan.
Frequently Asked Questions
Who cannot opt for a keto diet?
People with the following health conditions cannot opt for a keto diet -
- Diabetic patients dependent on insulin.
- Hypoglycemia.
- Cardiac diseases.
- Kidney disease.
- Pancreatitis.
- Pregnant woman.
- Breastfeeding mother.
How long can I continue with the keto diet food list for weight loss?
It is ideal to continue with the keto diet food list for weight loss for some weeks to two months. It can be extended to at most 1 year. However, there is no evidence of its prolonged effect on health.
Can I consume alcoholic drinks when on a keto diet?
No, alcoholic drinks are not allowed on a keto nutrition weight loss diet. However, wines that are typically low on carbohydrates can be taken occasionally.