A ketogenesis diet is a diet which is low in carbohydrate, rich in fats and a moderate amount of proteins. The ketogenesis diet is gaining popularity in recent years because it is used as a method of weight loss.
How does ketogenesis diet work?
When you avoid eating carbohydrates that are considered the most important source of energy for the body cells, an alternative product called ketones is produced from the stored fat. The brain is the most important organ of the body that needs a steady supply of glucose. When you stop eating carbohydrate for a few days or eat very little, the body starts using stored glucose from the liver and breaks down the muscle fats to release glucose. It this continues for a few days, stored glucose in the form of muscle fat gets depleted and the level of insulin hormone also decreases and the body starts using fat as the source of energy. The liver starts producing ketone bodies from fat which can be used as a source of energy in the absence of glucose.
When ketone bodies start accumulating in the body, the condition is known as ketosis. Healthy individuals may experience ketosis during the time of fasting and while doing strenuous exercise. If a person takes a ketogenic diet carefully, it does not produce any harmful effects on the body and helps in losing weight. When the body starts burning ketones for fuel, you will experience increased energy levels and reduced appetite. This leads to the consumption of fewer calories and results in weight loss.
Another connection between weight loss and ketogenetic diet is that ketones produce a mild diuretic effect. Most people believe that rapid weight loss occurs due to the burning of fat but the main reason for weight loss in the first weeks is due to loss of water from the body. Thus, it is important to drink more water during the first few weeks of a ketogenic diet.
When you are on a keto diet, you feel less hungry. Ketones help to balance the hormones that influence appetite. The keto diet suppresses the hunger hormone and boosts up cholecystokinin that keeps you full. You can stay longer without food. Your body will reach a level when it will start using the fat stores for energy and this will result in weight loss.
The ketogenic diet
There is no standard ketogenic diet. Typically, the diet total carbohydrate intake and increases the intake of fats. On average, a person has to consume 70-80% fats, 5-10% carbohydrates, and 10-20% proteins when eating a ketogenic diet. Eating a moderate amount of proteins can help to prevent ketosis because the amino acids can be easily converted to glucose. A person should follow a ketogenic diet until the desired amount of weight is lost. For maintenance, a person can follow the diet for a few days every month and interchanged with the normal or high carbohydrate intake.
Research has shown that eating a ketogenic diet helps to produce metabolic changes in the body in a short period of time. It not only helps in weight loss but also helps in controlling diabetes, high blood pressure, and increased levels of cholesterol. A ketogenic diet helps in weight loss at a slow and steady pace. Your body also switches and becomes keto-adapted in a few weeks.