Ketogenic Diet For Weight Loss: A Beginner’s Guide

Ketogenic Diet For Weight Loss: A Beginner’s Guide


The ketogenic diet has been shown to be beneficial for weight loss, diabetes management and cardiovascular health. It requires a major shift in eating habits and lifestyle, but offers many benefits for those who are able to stick with it. Here, is a quick rundown of what you need to know about the ketogenic diet, its benefits and how to start.


Why keto?

The ketogenic diet, sometimes referred to as a “keto” diet, is essentially a high-fat, low-carbohydrate, moderate protein diet. The goal of the keto diet is to force the body to burn fat. While you are on the keto diet, you are required to eat 25 to 35 per cent of your daily calorie intake as fats. To put it in perspective, a stick of butter (100 gm) will not be considered a low-carb food. The focus of this diet is to create ketones in your body which help in the breakdown of fats and provide fuel to the body. Ketones are the fuel that your body burns to help you lose weight. The reduction in carbs in the diet has a few effects, one of which is to allow the body to function at a lower energy level and requires less food intake to maintain a stable blood sugar level.


What is the ketogenic diet?

The ketogenic diet is low in carbohydrates and high in fat, and therefore meant to stimulate the body to burn fat as its primary energy source. It is a very restrictive diet, and involves following a highly restrictive diet and eating approximately 50% of calories from fat and less than 15% of calories from carbs. It is usually advised for people who suffer from Type 1 diabetes, type 2 diabetes and obesity. It has been shown to be beneficial for weight loss and to manage type 1 diabetes.


How to start keto for weight loss

The ketogenic diet is different from a high-fat diet. A healthy diet helps in the burning of fat rather than sugars. Diets are very common and as you are going to join the healthy eating routine, the foods are also going to change slightly. For weight loss, the diet is suggested to cut carbohydrates from the diet, consume fats instead. The majority of fats should be from saturated fats which are from animal sources and legumes. Fats like avocado and coconut oil are essential. However, butter, cannot be consumed and so are animal fats like beef, pork, beef, chicken and pork. Fats should also be consumed in moderate amounts to avoid weight gain. Avoid dairy, oily and hydrogenated vegetable oils and added sugar.


What are the benefits of keto?

The keto diet involves a very low-carb, high-fat diet. The initial goal is to quickly get the body into a state of ketosis by consuming fewer than 50g of carbohydrates per day, and at least 50g of protein and fat. What are the benefits of the ketogenic diet? If the body does not get enough glucose, the liver converts fat into fatty acids, which are then used for energy. This means that the body does not have to burn carbohydrates. This can help the body to burn fat, and leads to rapid weight loss. This diet does not allow for eating any food that contains carbohydrates, but it allows for eating up to a limited amount of proteins, fats and vegetables. How to start a keto diet? It is advisable to slowly begin the keto diet to make sure that you don’t experience any negative side effects.


The low-carb, high-fat diet

The ketogenic diet involves fasting in order to control blood sugar, and ketone bodies are the fuel for your brain. Fat is the only fat found in this diet, which means that the foods that you eat are high on fat content, including high-fat dairy and good-quality meats.The ketogenic diet is known to help people lose weight, lower blood sugar levels, increase energy levels, protect the brain from diabetes and stroke, manage insulin sensitivity, promote fullness, improve digestion, treat chronic pain, epileptic seizures, neurological conditions and other conditions.


Food list on a keto diet

There are two important aspects to the ketogenic diet – your daily protein intake, which is about 20 percent of calories from fat, and the amount of carbs and fats in your diet. In other words, if you eat a keto diet on an empty stomach, you will eat small quantities of foods, like a salad. Once you’ve been consuming fats and proteins for a few hours, your body will begin to process carbohydrates and fats as energy for your brain and muscles. This will effectively burn your stored body fat, and you will shed weight. This is the same principle as fasting, but it works faster. You also have to eat foods that have been fermented, like sauerkraut, kimchi, or kombucha.


Meal plan for beginners

The ketogenic diet requires that your diet include 70% of your daily calories in fat, 20% in protein and 10% in carbohydrates. This is a drastic change from the average diet of 2/3 fat, 1/3 carb and 5% protein. To follow the ketogenic diet you need to cut carbs to less than 50 grams a day. Generally, a meal plan for keto dieters includes one or two small meals throughout the day that are high in fat and low in carbs and protein. To follow this meal plan, most people need to get a little creative when shopping for groceries. Luckily, even if you have a high carb diet, you still have lots of options that have healthy fats and proteins to choose from, such as nuts, seeds, beans, hummus, and avocado.



While you may not want to suddenly make a significant shift in your lifestyle, there are some useful ways to become more aware of the many benefits of the ketogenic diet, and ways in which it can help you live a healthier lifestyle. Follow these tips to lose weight and have more energy.