Recent research studies show that intake of low carb, high fat ketogenic diet can help in losing weight in a fast and effective manner. It helps in controlling high blood pressure, diabetes and cardiovascular complications.
Obesity and its resultant health complications are major concernsof health officials all around the world. Unhealthy eating habits causes increase in the average weight, which causes occurrence of many chronic diseases including diabetes, cardiovascular diseases and high blood pressure. According to physicians the best way to manage diabetes and cardiovascular diseases is to prevent them. This can be done by staying lean and fit.
Diet plans for losing weight:
The commonly recommended diet plans include a balanced diet which contains carbohydrates, proteins, vitamins, minerals, fibre and a minimal amount of fat. Even though the diet is balanced and good for overall maintenance of the body, but when it comes to weight loss, this diet plan is found to be ineffective in mostindividuals. Even if you lose weight once by following a strict diet and exercise regimen, it is a struggle to maintain that.
This is where ketogenic diet comes in.
What is Ketogenic diet?
Principally, we gain weight due to deposition of fat, so it is obvious that to lose weight we have to burn the deposited fat. The concept of ketogenic diet is based on tricking the enzymatic mechanism of the body,so that the body starts metabolizing fats as the primary source of energy instead of carbohydrates.
The enzymes required for the breakdown of carbohydrates are readily available in the body. Even though the body is equipped with all the molecular machinery required for the degradation of fats to release energy, but they only get activated when the body does not find enough carbohydrates to produce the required amount of energy.
To reset the body’s metabolic machinery, first the fat loss plateau needs to be broken. The first step towards that, is limiting the daily intake of carbohydrates to a maximum of 50 grams. Preferably, 50% of the total calorie requirements of a day should be in the form of natural fats, followed by 30% protein the rest from vegetables.
One of the chief advantages of the ketogenic diet is that the diabetic patients can follow it without the risk of shooting up their blood glucose levels. This will help them prevent fluctuations in the blood glucose levels and the physiological problem caused due to it.
Many research studies were conducted to study the efficacy of the ketogenic diet in weight loss and increased performance, especially in athletes and body builders. The results obtained are highly optimistic, and this is leading physicians and body trainers to recommend the ketogenic diet plan for weight loss in obese patients.
Leonetti, F., Campanile, F. C., Coccia, F., Capoccia, D., Alessandroni, L., Puzziello, A., ... & Silecchia, G. (2015). Very low-carbohydrate ketogenic diet before bariatric surgery: prospective evaluation of a sequential diet. Obesity surgery, 25(1), 64-71.
Kiens, B., & Astrup, A. (2015). Ketogenic Diets for Fat Loss and Exercise Performance: Benefits and Safety?. Exercise and sport sciences reviews, 43(3), 109.