One of the hot topic in these days is a ketogenic diet. So what is indeed a ketogenic diet.Indeed a ketogenic diet is basically a diet that is very rich in fats and very low in carbohydrates. So generally if you are on a 1400-1800 calorie diet then your calories come from 5-10% carbs, 15-20% proteins and 70-80% fats. When you are on a ketogenic diet your body generally uses fats as a major energy source and by metabolizing fats your body produces ketone bodies. And so that is why it is called a ketogenic diet or Keto. Generally the ketogenic diets are 20 g or less carbs.
Before I discuss this topic any further, remember that 1 g of carbohydrate contains 4 calories,1 g of protein contains 4 calories and 1 g of fat has 9 calories. So, let’s dive a little deeper here.
Common Examples
Let’s say, you want to do a 1400 calorie ketogenic diet. You will need approximately 100 g of fats(900),100 g(400 cal) of proteins and 20 g(80 cal) of carbohydrates. Having said that, when I start someone on the ketogenic diet in the “induction phase” I usually start them on 20 to 30 g of fats or no fats. The reason for this strategy is that, in the initial stage, I want your own body fats to burn and provide the energy instead of utilizing fats from food intake. After 3-4 weeks of the induction phase we then put the patient on a regular regimen of 70-80% fats as a major source of caloric intake
Okay! so it’s all great and dandy but, why keto diet? Why should I be bothered with a keto diet? I will keep it simple but, it’s worth mentioning here that keto diet is not for everybody even though generally, there are no contraindications but, some people might not just like this kind of dietary strategy.
This is actually the most effective diet strategy for diabetes mellitus and weight loss. Other benefits include:
- Improved fat burning
- Decrease cravings for food
- Mental clarity and sharpness
- Reduced risk of chronic diseases.
- Anti aging effects
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