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Keto Power: The Ultimate Guide to Losing Weight and Feeling Great on a Ketogenic Diet

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By Josh Piers - - 5 Mins Read

  Source: Unsplash   The word keto is ruling the lifestyle of many. Most adults are into a keto diet to lose weight and get fit. Well, does keto have that power?  Keto has the power and is effective, but you should remember that each body reacts differently.

What Is It All About?

A ketogenic diet is a form of consuming food where an individual does not eat carbohydrates. During this diet, the body breaks down fat for energy. When your body breaks down fat, more weight is lost. This is because fat is broken down in the liver, producing ketones, a by-product of metabolism.    Ketones are used as energy in place of glucose. Usually, glucose in our body gives us energy as it is the simplest form the body uses. Our bodies do not reach out to the stored fat for energy unless there is no way to produce glucose. 

Pick Any Type of Diet

Source: Unsplash    Here is a list of 4 different ketogenic diets that you can consider:  
  • The Standard Ketogenic Diet: It is a moderate diet. You will have to consume 20% protein, 10% carbohydrates, and 70% fat. 
  • Targeted Ketogenic Diet: In this diet, you can consume carbs. You will increase your net carb intake to perform high-intensity workouts. In simple words, on the days you work out, you can have pre-workout carbs. 
  • Cyclical Ketogenic Diet: Even in this diet, you can consume carbs. You can have two days of high carbs and the rest five as ketogenic. 
  Note: Athletes and bodybuilders usually follow cyclical or targeted ketogenic diets.   
  • High Protein Ketogenic Diet: You will consume more protein in this form. You will have to eat 35% protein, 5% carbs, and 60% fat. 

How to Achieve Ketosis?

Source: Unsplash    Ketosis is a metabolic state of the body. It uses fat for fuel or energy instead of carbohydrates.    You must follow a ketogenic diet to enter ketosis. You can follow any type of ketogenic diet to lose weight.    You must limit your carbohydrate consumption to 20 to 50 grams per day. You must eat a lot of fatty food such as eggs, meat, nuts, or fish.    Another key point is to control your protein consumption. A ketogenic diet is all about using  ketones instead of glucose as energy. Consuming too much protein can be converted into glucose, which will slow your way to achieving ketosis.    Another way of entering ketosis quickly is through intermittent fasting. You can follow the common way of intermittent fasting, which is fasting for 16 hours a day.    If you notice increased thirst, decreased appetite, frequent urination, or dry mouth, it means you have achieved ketosis.    You can follow a ketogenic diet, but it is always better to do it under medical supervision to enter ketosis correctly and for better health.