After trying several weight loss programs that have failed, people are not looking at a new solution to their predicament which is gaining popularity today and that is by using the Keto diet. In this method, you actually lose weight when the body uses the stored fats in it to give it energy, instead of using carbohydrates as its energy source. Weight loss will result if the body uses its stored fats to fuel it.
If a person want to start a ketogenic diet, he must eat high fat diet and low protein with practically no carbohydrates or a very sparse amount. It has been suggested that the first two days of the ketogenic diet has to have a ration of 80:20 fat to protein ration with absolutely no carbohydrates. This ratio should be followed strictly in the first two days since this will bring your body into the ketogenic state. When the two days are done, you need to decrease your intake of fat by a few percent which increases the percentage of protein intake plus a bit of carbohydrates. Protein is important so your muscles do not suffer. Your diet should then be increased in protein content, lesser fat content with a bit of carbohydrates. The reason why carbs are kept at a minimum because it is the one responsible for triggering the pancreas to release insulin which is responsible for storing calories as fat. Fats will not be stored in our bodies if there is no carbohydrate intake.
Since the body needs an energy source which we usually get from carbohydrates, its absence means that the body has to look for another source. Overweight persons will not have another source of energy in the form of bodyfasts which the body will burn for fuel. When your body is using stored fat to give fuel to the body then this is called ketosis. Absence of carbohydrates helps the body to lose fats but your muscles are still maintained because of the presence of protein in your body.
If you are planning your diet, just remember the ratio of fat – protein – and carbohydrates to maintain this state of ketosis. The rule of this diet is to eat fats to give your body energy and if the body needs more energy then it will start burning the stored up fat in your body. In this type of diet, you don’t feel hungry because fat is slow to digest, so you will always feel full.
It will be alright to do the keto diet all through the week and during weekends you can have a carbs up day. This is because you r body also needs other nutrients and with the presence of carbs, the insulin spike will help get nutrients in your body for muscle repair and growth and refill glycogen stores.