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What is Ketogenic Diet ?

One diet regimen that has proven to be very effective for rapid weight loss is a very-low-carbohydrate and high-fat ketogenic diet.

Ketogenic Diet Function

A ketogenic diet primarily consists of high-fats, moderate-proteins, and very-low-carbohydrates. The dietary macronutrients are divided into approximately 55% to 60% fat, 30% to 35% protein and 5% to 10% carbohydrates. Specifically, in a 2000 kcal per day diet, carbohydrates amount up to 20 to 50 g per day.
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Alternative energy for your body in ketogenic diet

Basically, carbohydrates are the primary source of energy production in body tissues.
Glycogen stores deplete, forcing the body to go through certain metabolic changes. Two metabolic processes come into action when there is low carbohydrate availability in body tissues: gluconeogenesis and ketogenesis.
Gluconeogenesis is the endogenous production of glucose in the body, especially in the liver primarily from lactic acid, glycerol, and the amino acids alanine and glutamine. When glucose availability drops further, the endogenous production of glucose is not able to keep up with the needs of the body and ketogenesis begins in order to provide an alternate source of energy in the form of ketone bodies. Ketone bodies replace glucose as a primary source of energy.
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Why ketogenic diet can help you burn fat ?

Ketogenesis is a metabolic pathway that produces ketone bodies, which provide an alternative form of energy for the body. The body is constantly producing small amounts of ketone bodies that can make 22 ATP each in normal circumstances, and it is regulated mainly by insulin. Ketogenesis produces acetone, acetoacetate, and beta-hydroxybutyrate molecules by breaking down fatty acids. During ketogenesis due to low blood glucose feedback, stimulus for insulin secretion is also low, which sharply reduces the stimulus for fat and glucose storage. Other hormonal changes may contribute to the increased breakdown of fats that result in fatty acids.
These ketones are water-soluble lipid molecules made up of two R-groups attached to a carbonyl group (C = O). Because they are water soluble, they do not require lipoproteins for transport. Of the three, acetoacetate and beta-hydroxybutyrate are acidic, having pKa values of 3.6 and 4.7 respectively
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Ketogenic diet benefits

A recent systemic review and meta-analysis of randomized controlled trials comparing the long-term effects (greater than 1 year) of dietary interventions on weight loss showed low-carbohydrate diets led to significantly greater weight loss compared to low-fat interventions. It was observed that a carbohydrate-restricted diet is better than a low-fat diet for retaining an individual’s BMR. In other words, the quality of calories consumed may affect the number of calories burned. BMR dropped by more than 400 kcal/day on a low-fat diet when compared to a very low-carb diet.
People on a ketogenic diet initially experience rapid weight loss up to 10 lbs in 2 weeks or less. This diet has a diuretic effect, and some early weight loss is due to water weight loss followed by a fat loss. Interestingly with this diet plan, lean body muscle is largely spared. As a nutritional ketosis state sustains, hunger pangs subside, and an overall reduction in caloric intake helps to further weight loss.
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ketogenic diet benefits

Significantly increases fat burning

As mentioned earlier, insulin is the enemy of fat loss. Elevated levels of this hormone blunt fat burning, all while shuttling energy in your bloodstream into your fat cells.
On a ketogenic diet, however, insulin levels drop, which not only benefits your health but also significantly boosts fat burning
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It's easy and simple to follow

The ketogenic diet is very simple to follow, and you’ll enjoy yourself as you diet. After all, what’s not to love about losing fat while being able to eat tasty, high-fat foods like bacon, eggs, cheese, and steak?
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Hunger cravings will fade

Hunger is an irresistible force. Sooner or later, hunger always defeats willpower.
That’s why nearly all diets fail. Eventually, you can’t take the cravings anymore, and you’ll regain all that lost weight by binging. On top of that, you’ll likely gain some extra weight to boot.
The ketogenic diet, however, brings hunger to a dead-end stop. When you go keto, you won’t feel hungry. That's why this eating style is superior for losing fat and keeping it off.
In others words, you’ll not only look fantastic in the “after” photo but also in the “after the after” photo.
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You do not have to work out to lose fat on the keto diet. However, since following a ketogenic diet will boost your energy levels drastically after around one week, you will probably become more active, which may motivate you to exercise. That said, you lose fat quickly, whether you’re active or not.
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Ketogenic diet is healthy and safe

The keto diet is not just a fat loss diet; it's also a health diet. In fact, it's probably much safer than the way you eat now. Want proof?
Well, various studies show the ketogenic diet can reduce your heart disease risk by elevating levels of the "good" HDL cholesterol, decreasing blood triglycerides levels, and raising blood pressure.
And research also shows the ketogenic diet can boost mental health; reduce depression; act therapeutically against various neurological conditions; prevent, manage, and even reverse type 2 diabetes; and maybe even prevent and fight some types of cancer.
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You will lose weight like clockwork

Right after you begin your customized keto meal plan, you'll start to lose fat automatically. You don't even have to think about nutrition all the time. In fact, since you'll never be hungry while following this ketogenic diet, you would probably forget you were on a diet if you weren't losing fat so fast.

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