ketogenic diet for weight loss

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The most common problem faced by many people nowadays is obesity. Even after spending many hours on workouts and making many changes to their diet, they are still unable to get that perfect and healthy figure. Are you one of them? Have you tried diet after diet only to be frustrated? Then entire buzz brings to you a new diet plan which can help you called  Ketogenic diet.

So what exactly is Ketogenic Diet?

A ketogenic diet is a low carb diet where ketones are produced in the liver to be used as energy. It can also be referred as LCHF- low carb high fat diet. To be more specific 70% fats, 25% protein and 5% carbohydrates is needed in a ketogenic diet. While on a keto diet the body enters a state called ketosis where ketones are produced by the breakdown of fats in the liver.

How to start on a Ketogenic Diet

You can start on a keto diet by cutting down on carbs and increasing fat consumption. Some of the food choices you can make are fish, lamb, poultry, broccoli, cauliflower¸ spinach, high fat cream, hard cheese, macadamias, sunflower seeds, raspberries, coconut oil, saturated fats  and by avoiding rice, agave, honey, oranges, apples, banana, yams and potato you can reach ketosis.

To get more specific advice on what (and what not) to eat, click here >

How to follow up on your Ketogenic Diet

After you start on your diet it is important to stick to it. So, here are some tips making the most of your keto diet.

  • Restrict your carbohydrate and protein intake.
  • Drink ample amounts of water.
  • Consume as much fat as you wish.
  • Cut down on snacks.
  • Practice fasting.
  • Get into the habit of exercising regularly.

What are the different types of Ketogenic Diets?

  • Cyclical ketogenic diet.
  • Standard ketogenic diet.
  • Targeted ketogenic diet.

Positive Signs and Symptoms of a Ketogenic Diet:

  • During the first week due to carbohydrate restriction fast weight loss occurs, which is primarily due to stored fats and water being used up.
  • Ketones start burning instead of glucose while on a ketogenic diet so you can experience increased focus and energy.
  • You will experience decreased hunger.

Negative Signs and Symptoms of a Ketogenic Diet

Negative symptoms are temporary and a signal from body that you are in ketosis.

  • Bad breath- once you reach ketosis you may experience bad breath or fruity-smelling breath, which is due to acetone a ketone that exits the body in urine and breath.
  • Decreased blood sugar levels- in blood as beta-hydroxybutyrate ketone levels increase, blood sugar levels decrease. So, ketone levels should be checked at regular intervals.
  • Tiredness and low energy- initially you may suffer from low energy and tiredness as body starts running on ketones and fats. This may occur between 7 to 30 days.
  • Decrease in performance is observed which is also temporary and tends to improve after the initial adaptation phase.
  • You may also experience diarrhea and constipation when you switch to a ketogenic diet initially.
  • Insomnia is also a common symptom seen in the initial stages.

Different types of Ketogenic Diets?

  • Cyclical ketogenic diet.
  • Standard ketogenic diet.
  • Targeted ketogeni

(Disclaimer: Please use discretion before you start on any new diets. Content on this page is for information purposes only and does not constitute medical advice. It would be better that you consult your physician before you start on a keto diet.)

Additional Note*: Always remember to check ingredients on labels so that you avoid hidden carbs.

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