How to Use Keto Diet for Weight Loss – Tips and Diet Plan
Losing weight is a major concern that a significant chunk of the world population is facing in the present times. Where some may opt for excessive or rigorous workout regimes, others may opt for strict diet plans. Keto is one such diet that is vastly gaining popularity among people who are looking for ways to lose weight. Read this post and find out how you can incorporate this diet to lose weight.
What is Keto Diet?
The rules of the keto diet are simple; one has to remove as many carbohydrates from the diet as possible and replace it with more amounts of fats and proteins. In simple words, if you wish to follow this diet, then 70 to 75 per cent of your diet should consist of fats, 10 to 15 per cent of the diet should contain proteins, and the rest may consist of carbohydrates. Therefore, keto diet aims at reducing carbohydrates from your diet, or this low-carbohydrate diet aims at changing your body in such a way that the body depends on fats for energy and thus starts burning more fats. This diet alters the metabolism, and the body’s energy source gets shifted from glucose to fats, this process is called ketosis. The diet also works on the principle that fats and proteins are food groups that help you feel satiated and fuller for a longer period of time and also are a great source of energy. Every day, there are more people opting for this diet to lose weight and for becoming fit.
How Keto Diet is Beneficial for Weight Loss?
Obesity is taking a toll on people all over the world, and it also lays the foundation to some of the serious medical issues. Opting for ways to mend your diet is a great step in getting fit. Here are some reasons that may help in explaining how keto diet is beneficial for weight loss:
1. It Suppresses Your Appetite
Including more fats and proteins in your diet helps you feel satiated and thus reduces hunger pangs. Changes in hunger hormones such as leptin and ghrelin help in suppressing the appetite.
2. It is Easier to Follow
Unlike other staunch diets that require you to let go of your favourite foods thus making it hard to follow, keto does not do that. With this diet, one can lose weight by eating yummy and healthy food.
3. It Helps Your Body Burn More Fats
The changes in your diet bring in significant changes in your metabolism. The changed metabolism helps in faster burning of fats, even when you are doing your daily chores, resting or exercising.
4. Lesser Fat Storage
Because your body is relying on fats for energy, this means there is lesser fat storage in the body. Also, according to a study, it has been observed that this diet helps in reduction of lipogenesis that is the conversion of sugar into fats.
5. Helps in Improving Insulin Sensitivity
This diet helps in improving metabolism and fuel utilisation by the body by improving the insulin sensitivity of the body.
6. Because of Food Elimination
Because this diet needs you to reduce your carb intake, your food options get limited. This way your calorie intake gets reduced, which becomes one of the substantial weight-loss contributors.
7. Because of Increased Protein Intake
Some keto diets aim at increasing the protein intake, and a high-protein diet leads to more weight loss benefits.
8. Because You Can Exercise More
High-fat diet helps you feel more energised. Increased amounts of energy can be effectively utilised in working out or exercising and thus aiding the weight loss process.
Tips to Follow Keto Diet
Keto diet can show effective results if it is followed with care and dedication. Here are several tips that you should keep in mind while following a keto diet:
1. Stick to the Plan
If you have been relying on a high-carbohydrate diet all your life, switching to low-carbohydrate and a high-fat diet can get pretty challenging. It is important that you plan your diet well, instead of going unplanned. Once you have your diet planned, it is easier for you to stick to the diet.
2. Try to be Consistent
Any diet works only if you are consistent with your efforts. Stopping your diet mid-way or cheating with your diet may not get you the desired results.
3. You May Include Supplements
It will be a good idea to support your ketogenic diet with supplements. The supplements will help in boosting the process and achieving the results. Some of the supplements may include, coconut oil, MCT oil or ketone salt, etc.
4. Maintain Your Fluid and Mineral Balance
This diet may sometimes take a toll on your mineral and fluid balance. You may include magnesium supplements, add salt to your diet or take electrolyte to compensate the same.
5. Do What You Like
Following a diet that you do not like is something that you will find hard to maintain. Therefore, you should opt for the dietary choices that you like or are as per your preference. This will help you be on track.
6. Monitor Your Progress
Keep checking your progress on a regular basis to establish how much improvement you have made. Watching yourself changing for good will help you in staying motivated and positive about your dietary plan.
7. Be Experimental
You need to get experimental with your diet. This is because after you learn your limitation, you need to bring in changes to your present diet and get experimental with it. For example, if pasta is your favourite meal, you can look for ketogenic ways of making pasta. Doing this will keep you happy and satisfied with your dietary choices.
8. Include Green Vegetables
A high-fat diet is high on calories too; therefore, you should include a lot of green vegetables that are low in crabs. Doing this will keep you feel fuller.
Following these tips may help you in gaining the best from your diet. The idea is to follow the diet religiously for obtaining maximum benefits from it. You may get your urine or blood samples checked on a regular basis to see if you can keep up with your low carbohydrate diet.
Ketogenic Diet for Weight Loss Sample Plan
Here’s a sample keto diet plan for weight loss for Indian vegetarians or a ketogenic diet for weight loss menu for Indians:
|6 to 7 AM
|One glass vegetable juice (preferably bottle gourd)
|Soy flour and quinoa chapatti with paneer bhurji
|A bowl of cucumber salad
|2 Quinoa chapatti with broccoli sabji
|1 cup green tea and half cup roasted chana
|2 tablespoon peanuts
|Spinach bhaji, soy flour and quinoa chapatti with a green salad.
Are There Any Side Effects of Keto Diet?
Keto diet aims at making some severe dietary changes and thus can lead to certain complications. Here are some side-effects that may occur:
- You may lose excess water in the form of urine from your body because your body is burning excess glucose stored in your muscles and liver. This can make you feel dehydrated.
- You may feel drowsy or giddy because your body is not only losing fluid, but it is also losing sodium, potassium and magnesium from the body, which may trigger the feelings of light-headedness.
- The sudden changes in diet can fiddle with the blood sugar levels and make them extremely low.
- The extreme dietary changes may take a toll on your digestive health, which may lead to constipation and other digestive issues.
Reasons You May Not Be Losing Weight On Keto Diet, Despite Your Best Efforts
Though keto diet is straightforward and easy to follow, however, sometimes this diet may not help you yield the desired results. Well, this may happen due to some of the following reasons:
1. You May be Gobbling Down Too Many Calories
The basic idea of this diet is to include more fats but sometimes people may pile up on so many fats without even checking on the calorific intake. It is equally important to keep your calorific intake under check, or else the diet won’t work.
2. No Ketosis Happening
Your body needs to mend the metabolism and shift towards burning fats instead of carbohydrates, also known as ketosis. Sometimes, people may be blindly following the diet without keeping track of what they are consuming, which may hinder ketosis.
3. More Protein Intake
You may be on a low carbohydrate diet but if you are consuming more amounts of protein, that may also defeat the purpose of the diet. Remain within your dietary limits of consuming protein for the diet to work well.
4. More Carbohydrates
Including more than required amounts of carbohydrates can take you back from where you started or derail your entire efforts. Maintain your carbohydrate intake, or else you may not monitor any changes in your weight.
5. You May be Eating Less
Because of your dietary restriction or to be in sync with the diet, some people may reduce their calorie intake to extreme levels. Any kind of extremity may take a toll on the efficacy of the diet. Therefore, eating lesser calories than required may also affect your progress.
6. Any Kind of Food Allergies
If, while following this diet, you develop any kind of food allergies, it may spoil your progress. This is because food allergies or any kind of food intolerance increases the inflammation and inflammation may lead to weight gain.
7. If You Develop Leptin Resistance
Leptin is a hunger hormone, which helps in sending a signal to the brain when the body feels satiated. However, sometimes due to stress, lesser calorie intake, increased calorie intake or sleep issues, the functionality of this hormone may get affected leading to leptin resistance. If you become leptin resistant, your body is unable to send proper signals to the brain.
We hope that the keto diet helps you lose weight. If you have any queries in making major dietary choices, consult your dietician for the same.