Ketogenic Diet | INFO | Lose Kilos while Consuming Fat

Fat is one of those words which is – automatically would say – excluded when a reference to a diet is made.

On the opposite side there is a diet, called Ketogenic Diet, claiming that a loss of up to 3 kilos is possible by consuming fatty foods.

Sounds completely incredible, but is it possible finally?

This article will provide the necessary help for finding out if this promise of the specific diet is true or not.

So is it incredible?

And yet no! When the diet plan is well structured, body fat is burnt and a weight loss is achieved, with no restrictions on fat food consumed.

Here is the catch. Talking about fat consumption means consumption of foods containing good fatty acids and not unhealthy fat.

As a matter of fact Ketogenic Diet has multiple benefits for organism and this is the reason for having so many followers and supporters worldwide!

Below is a brief list of benefits when Ketogenic diet is applied to any person’s daily routine:

• fat burning
• appetite reduced
• lowering blood pressure
• decrease in insulin levels
• control of triglyceride levels
• improvement of gastrointestinal tract function
• normal digestion
• fight against acne
• higher energy
• better performance

It also offers benefits against:

• various forms of cancer
• Alzheimer’s disease
• epilepsy
• diabetes mellitus
• cardiovascular disease
• Parkinson’s disease
• polycystic ovary syndrome
• brain injuries

Ketogenic Diet – What it is

Ketogenic dieting is a diet plan originally created in 1920s. The original purpose of this diet plan was not to lose weight, but to support patients with epilepsy.

The use of Ketogenic Diet was therefore purely therapeutic. The low carbohydrate diet required by the Ketogenic Diet – according to experts – leads the body to a process called “ketosis”!

Through the catheterization process, the organism is forced to produce energy from the body’s already stored fat, meaning that the fat burning process is activated (leading to weight loss).

Ketones – What they are and to what they serve

Ketones are a chemical, produced via the process of oxidizing the fat stored in body points.

So what happens with ketones?

When the organism has no more glycogen in liver, is forced to produce the so-called ketones for generating valuable amounts of energy.

How is this done?

Using the fat stored in adipocytes. This is the case if the person is on a low calorie diet, so calories consumed from daily meals are less than what the body needs, and as a result, extra energy is produced via ketosis to meet the daily needs.

So the organism goes into the ketosis process and instead of burning carbohydrates, burns fat metabolically!

Ketogenic Diet – What to know before the start

Before the organism enters a ketogenic diet and the ketosis process, it is necessary to have an interval of adjustment to these new food consumption habits.

This interim adjustment period can range from a few days up to a few weeks, depending on how each organism responds to the new diet rules!

Below a list of some of these symptoms during adaptation phase called Keto Flu:

• diarrhea
• muscle cramps
• fatigue
• nausea
• upset stomach
• mental confusion
• low blood sugar levels
• lack of energy
• constant feeling of hunger
• cravings
• uncomfortable breathing

In particular, unpleasant breathing is a hallmark of a successful ketogenic diet! This is because the ketosis process produces a ketone, called acetone, resulting from the metabolism of fat stored in body and it is responsible for this unpleasant breath!

Following a period of adjustment (characterized as the most difficult phase of the diet), the organism is adjusting to the new order of things. It is now starting to get the necessary amount of energy from body fat and the body is starting to demand less muscle protein (previously needed for carbohydrate metabolism).

This automatically means that the rate at which the muscles are catabolized also decreases, ensuring intact lean body mass, protecting muscle gains acquired via workouts, and at the same time strains the body of excess body fat. In addition, protein losses are minimized!

Ketogenic diet – Types

The Ketogenic Diet is not just one. There are 4 variations of the same diet logic so any person could select the most appropriate.

A quick look at the 4 types of Ketogenic Diet and their benefits.#

No.1: Standard Ketogenic Diet

This is the most popular form and is based on very low carbohydrate and high fat intake. Always good fat. A typical ketogenic diet usually includes:

• 75% fat
• 5% carbohydrates
• and 20% protein

No.2: Targeted Ketogenic Diet

This form of ketogenic nutrition is indicated for people who are exercising, requiring large energy amounts to cope with their tough workouts.

So, during the workout period, allows the addition of carbohydrates to meals.

No.3: Cyclical Ketogenic Diet

In this form, the Ketogenic diet follows a circular schedule of high-fat ketogenic days alternating with high-carbohydrate days. Usually the ratio is 5:2

No.4: High-Protein Ketogenic Diet

Finally, in this form, the Ketogenic Diet is basically the same as its standard form, only containing significantly more protein intake.

Thus daily intake ratio changes to:

• 60% fat
• 5% carbohydrates
• and 35% protein

Of the 4 Ketogenic nutrition plans mentioned above, the 1st and 4th are found to bring the most certain results, being extensively studied and shown as highly efficient.

They can be used by anybody, regardless of weight and fitness.

On the contrary, the 2nd and 3rd types are mainly aiming at people with a hard training program, as professional athletes or bodybuilders, whose nutritional needs are more demanding!

Ketogenic Diet – How it works

As already mentioned, the Ketogenic Diet is based on low carbohydrate intake.

When the glycogen in the liver reaches low levels, the organism produces the ketones offering significant amounts of energy from stored fat.

The process is called ketosis and boosts the burning of body fat as “fuel” for the body.

Ketogenic Diet – Weight loss

No safe number for the exact weight loss can be given, depending on a variety of factors and most importantly on each person’s body.

However, it could be stated that a loss of 1 kilogram in average is possible for each week of Ketogenic Diet.

It is also noted that, especially in the early days, probably a higher weight loss is seen due to the intense diuretic process of ketosis.

So in the first 4 kilos of the first month additional 2 – 4 extra kilos may be calculated.

Ketogenic Diet – Is a Healthy Diet?

In general we do not support the idea of nutritional plans excluding nutrition elements.

However, the Ketogenic Diet suggests a low carbohydrate diet plan, one of the nutrients not required in large quantities by the organism.

Ketogenic Diet – Who should not use it

It is an extreme diet pushing the organism to produce energy from stored fat. Ketogenic Diet is not indicated for people with:

• carnitine deficiency
• kidney stones
• renal failure
• history of pancreatitis
• problem with beta-oxidation of fat
• increased liver enzymes

Ketogenic Diet – Why so popular

According to a scientific study, the Ketogenic Diet can achieve 2.2 times greater and more effective weight loss, even with no calorie counting meals (always within reasonable limits).

Most ketogenic diet users claim to have noticed a higher loss of weight than any low fat diet, without feeling hungry at the same time.

Ketogenic Diet – Foods to avoid

As pointed out many times, Ketogenic Diet is a low carbohydrate diet. Therefore any high carbohydrate food should be avoided or at least consumed in very small quantities.

Some foods definitely avoided (by category) are:

• sweets
• pasta
• bread
• rice
• cereals
• soft drinks
• fruits (except berries)
• bulbs (potatoes, carrots, sweet potatoes, turnips, radishes, beets)
• vegetables (green beans, peas, lentils, beans, chickpeas, broad beans)
• cookies
• industrial snacks
• processed foods
• alcoholic beverages
• diet & sugar-free products
• standard sauces
• packaged juices

Ketogenic Diet – Foods to prefer

Some of the essential foods for an efficient ketogenic diet are:

• meat
• eggs
• fish (mainly oily fish)
• cheese
• butter
• nuts
• avocado
• vegetables (low in carbohydrates)
• olives
• dark chocolate

Ketogenic Diet – Is the coffee allowed?

In the ketogenic diet, caffeine consumption is extremely useful, since stimulates the organism and provides energy.

Surely addition of sugar or other sweeteners is not allowed.

Adding cream or milk is permitted.

Ketogenic Diet – Helps on “building” muscle mass?

Yes and no. It won’t prevent muscle rebuilding, but certainly can’t work for a workout like a carbohydrate diet.

There is always a risk of losing muscle mass, when following a diet.

However, due to ketones and high protein intake, this risk is lower and almost completely eliminated if a weight training workout is followed.