How many of us have wanted to lose weight, and have, in the process, cut down on fatty foods, thinking that these were the main culprits? The ketogenic diet has been a game-changer as far as busting this myth goes. On the surface of it, this high-fat, low-carb diet is very unconventional, but a look at its inner workings and benefits reveals why it has been beneficial to several men and women alike.
What is the science behind a ketogenic diet?
You don’t need to count calories on a keto diet (although some people still do!). Sounds too good to be true? That’s because it is. First let us understand the process of ketosis, from which the ketogenic diet gets its name. Ketosis is the body’s natural process, initiated whenever food intake is low. When this happens, the liver fats break down and ketones are produced. This metabolic state is usually achieved when the body consumes lesser carbs, and more fats. It will instead begin to burn ketones for optimal metabolism and mental and physical health. Conversely, when the body consumes a high-carb diet, it produces glucose and insulin. So a keto diet, being low-carb, prevents this from happening.
What are the right macronutrient ratios of the keto diet?
n order to get started with the keto diet, you need to make sure you’re consuming macronutrients in their right ratios. The most researched and scientific conclusion is that 70 percent of your diet needs to be from healthy fats, 20 percent from protein, and only 10 percent from carbs. While ideally, each of your meals should have this ratio, it’s not always possible when on-the-go to ensure this. So try and balance out the ratios during the day, or even just aim for achieving the goals with each meal approximately. The ideal thing to do is to keep your carb intake down to just 50 grams a day. Most people should ideally have 3-4 small meals a day, peppered with some keto-approved snacks in between. Also, your intake of fat and calories should have to do on how much you work out, and for this, it is best to seek professional help and a diet plan. "Never try to wing a keto diet," says Julie Stefanski, a dietitian based in York, PA, who specialises in the ketogenic diet. "Set a start date and get prepared by reorganising your pantry, planning out meal and snack options, and purchasing appropriate foods and dietary supplements. The biggest reason people have a hard time sticking with keto is that people don't have enough interesting foods to turn to, and high-carb favorites win out over good intention. If you didn't buy foods at the grocery store that fit the guidelines, there won't be an easy option in the fridge when you really need it."
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