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How does ketosis diet work | Ketosis diet in weight loss

How does ketosis diet work | Ketosis diet in weight loss

In this article, you will get detailed information about how does ketosis diet workketosis diet and importance of ketosis diet in weight loss.
how does ketosis diet work
how does ketosis diet work 

How does ketosis diet work | Ketosis diet in weight loss

What is ketogenic diet

Eating in a ketogenic diet has to be very careful. You should not start a ketogenic diet in a hurry, before knowing that it is right for you to adopt it. The ketogenic diet is a very low carbohydrate, high fat and protein diet that resembles the Atkins and low carb diet in many ways. As you know the body uses glucose as a source of energy. This glucose is stored in our body in the form of glycogen in the liver. If glucose intake is reduced, the body first uses glycogen stored in the liver for energy and then later the fat and protein stored in the body. The ketogenic diet promotes fat or lipid metabolism in the body and brings about drastic changes in blood sugar and insulin levels, which are primarily helpful in reducing body weight.  Thus ketogenic diets have many health benefits for overweight people.

How does ketosis diet work

The ketogenic diet is also known as a low carb diet or fat diet. It contains low carbohydrate, fat, and protein. As the body uses fat as a source of energy, it reduces bodyweight rapidly. Glucose and insulin are made in the body by eating carbohydrate-rich things. The body first consumes glucose for energy, in this way fat gets stored in the body. In keto diet, since carbohydrates are taken less, the body produces energy from fat. This process is called ketosis. Because it usually releases energy from fat oxidation and excretes chemicals like ketones in the body. Thus ketogenic diets increase fat metabolism for energy production in the body rather than glucose metabolism. In ketosis, the body uses ketones made from fat metabolism in the liver as an alternative energy source.(1 2)

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Types of Ketogenic Diet

1 - Standard Ketogenic Diet (SKD)
2 - Cyclic Ketogenic Diet (CKD)
3 - Targeted Ketogenic Diet (TKD)
4 - High Protein Ketogenic Diet

1 - Standard Ketogenic Diet (SKD)

It is generally recommended to have 70% fat, 25% protein and 5% carbohydrate in the standard ketogenic diet (SKD). This diet is more beneficial for those who are overweight, especially for those over 100 kg, it is recommended to adopt it.

2 - Cyclic Ketogenic Diet (CKD)

The cyclic ketogenic diet is popular for better muscle growth. This includes eating a standard ketogenic diet of 4 to 5 days per week. Then after this, it is necessary to consume a high carbohydrate diet for 2-2 days. By doing this, the body replenishes its depleted glucose stores.

3 - Targeted Ketogenic Diet (TKD)

Targeted ketogenic diets (TKD) are consumed to ensure the supply of carbohydrates in the body before a workout.

4 - High Protein Ketogenic Diet

A high protein ketogenic diet is similar to a standard ketogenic diet, but this diet contains more protein content and equal amounts of fat and carbohydrates.

How to start a ketogenic diet

How many nutrients the body needs, how is the lifestyle of a person, it is all that matters in a ketosis diet. Initially, things like carbohydrates, sugar, and starch have to be removed from your diet. however, it has to be constantly monitored that there is no negative impact on the body in any way.

 Importance of ketosis diet in weight loss

A ketosis diet plays an important role in weight loss. It requires consuming less than 50 grams of carbohydrates throughout the day. A 20-gram of carbohydrates limit is considered ideal for very good results. It is advisable for a person living a normal body and a simple lifestyle to get protein according to their weight. For example, 1.3 grams of protein should be taken per kilogram of weight. Those who are more physically active should take 2.2 grams of protein. Protein also keeps the feeling of being full for a long time. There is less urge to eat sweet and salty. The problem of hunger during the day is also overcome.

In ketosis diet, one can eat fish, chicken, mutton, eggs, spinach, cabbage, broccoli, brinjal, full cream milk, cheese, butter, almonds, pumpkin seeds, walnuts, sunflower seeds, coconut oil, virgin olive oil, etc. Carbohydrate-rich foods such as rice, wheat, corn, bread, pasta, pizza, milk, potatoes, soy products, baked goods, and fruits with high sugar content are prohibited. Orange, banana, mango, etc. have high amounts of sugar that is why It is better to eat fruit instead of juice. (3 4, 5, 6 )

Benefits of ketosis diet

The ketosis diet reduces body fat rapidly. This reduces the swelling of the body. ketosis diet also helps in reducing blood sugar levels in diabetic patients. According to experts, a ketosis diet also has a good effect on mental health and epilepsy problems. It also improves our skin and removed acne problem. The tightening of the skin also remains. (78, 9, 10)

Keep these things in mind

In a ketosis diet, the body starts functioning at different levels. This is why people feel more tired in the initial days. Sleeplessness, headaches, and nausea can also be a problem. Urination comes more, initially the water in the body decreases rapidly, but once the body adopts this diet, then the fat starts decreasing. Muscle pain observed in some cases which arise  through excess release of some electrolytes and magnesium by urine. For this reason, it is advisable to drink plenty of water and take magnesium supplements in this diet. Initially, constipation may also occur. Ketosis diet can reduce  10 to 12 kg in 3 months therefore it is very important in weight loss. It is right to do it under the supervision of experts. It is not right to lose too much weight in a very short time. Do not diet ketosis for very long.

The above article which based upon the how does ketosis diet workketosis diet and importance of ketosis diet in weight loss. is only for education and learning purpose.

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