In addition to the South Beach Diet and Atkins Diet, fitness enthusiasts who focus on a low-carb diet can make use of the Ketogenic diet. The dietary routine is extremely famous amongst those who wish to maintain their blood sugar level and lose excess calories the right way. The ketogenic diet revolves around a simple thumb rule: “To lose fat, you should eat fat”.
The Real Magic!
So, how does the Ketogenic diet work towards weight loss? The exquisite diet makes use of a process called Ketosis. This is where carbohydrates are not burnt for fuel. Instead, molecules known as ketones are burnt. Ketones are burnt only when the body’s total intake of carbohydrates is less than 50 grams every day. According to ardent followers of the diet, you should consume only 30 grams of carbohydrates to activate this diet in your body. Some individuals can trigger ketosis with the consumption of 50 grams of carbs. This gives more space for vegetables with few extra grams of carbs.
Two important types of Ketogenic Diets
Ketogenic diet is classed into two different categories. This includes the cyclic keto diet and targeted keto diet. Here is a quick insight through TKD and CKD:
1. Targeted Keto Diet involves the consumption of carbohydrates before and after extreme fitness regimes. If you are involved in intense workouts, the body will require some carbohydrates to fuel it! This is why you should consume carbs before and after the routine.
2. The Cyclic Keto Diet suggests keto activists to consume a minimal (30 to 50 grams) amount of carbohydrates every day. The carb-up stage will refuel your body with the required amount of carbohydrates. Always remember that the carb-up phase will make sure your body has adequate amounts of glycogen. It will keep your body going!
Frame Your Diet Carefully
The ketogenic diet for weight loss should be set up carefully. Identify your lean body weight (this will be the amount of proteins you should consume every day) and multiply it by 4 (this will be the amount of calories you gain per gram of protein). Cover the rest of your caloric requirements with fat. Don’t include carbs in this computation; since, by default you will intake 30-50 grams of carbs by including healthy green veggies in your diet. Regardless of the diet you follow, try to consume lots of vegetables and fruits that are filled with antioxidants and essential vitamins. You need this protection to stay hale and hearty.
The Ultimate Bottom Line!
On the whole, the ketogenic diet for weight loss proves to be a good one. It has helped many people lose excess fat the right way. However, the diet does have few side effects. For instance, it will be very difficult for you to follow the diet during the first two weeks. As time passes, the body will get used to the diet and things will become easier. Above all, appetite blunting is one of the biggest benefits of this exquisite diet plan.
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