What Is Keto Diet? And Should You Try It?

by - June 05, 2020

Its time to discard all the old school knowledge about dieting and weight loss methods. 

What Is Keto Diet? And Should You Try It?


We have always been told that fats are something that has adverse effects on our body making us fat and causing health problems.

Then with time came the concept of "healthy fats" that have shown benefits in improving our health condition as well as help with weight loss.

And now Carbs are out. Fat is in. At least that’s the case if you believe the ketogenic diet.

The question comes down to whether keto is good? 
yes and no.


I am not saying that it has no value, to let you know if this diet is good or not, I went through all your questions on the keto diet and came up with answers so you will be able to decide for yourself if it is the right thing for you do or not.

What is Keto Diet?

The diet is about consuming high amounts of fat, a moderate amount of protein, and a very limited amount of carbs. It’s usually broken down to 75, 20, and 5 percent of your daily calories.

The important part of the diet isn't the high amount of fats, it is the low amount of protein you are consuming.

After you follow the diet for a few days, your body enters ketosis, which means it has started to use fat for energy, and protein can be converted into glucose in your bodies. People who are new on the diet find it helpful to track whether they’re in ketosis with a urine ketone strip or a blood-prick meter.

Reason for keto diet to have low carbs?

So the main energy source of the body is the carb and stored glycogen in the liver and muscles. The body prefers carbs as the most efficient energy source and finds other sources once they deplete.

When you are in a ketogenic diet, you are cutting down your carbs drastically that forces the body to enter in a state of ketosis, which means that the liver is forced to turn fats into fatty acids and ketones which are by-product compounds used to produce energy.

This is the main difference between the keto diet and other low carb diets. The consumption of high dietary fats without which the body isn't able to produce ketones and enter into ketosis. You need to check if your body has entered into ketosis by doing a urine test. 

Your body adjusts with the amount of fat you are consuming and uses it for energy because of ketosis. It takes several weeks for our body to adopt such a change in our diet.

Your brain is the primary user of your body’s carbs and glycogen. Without that fuel, your entire central nervous system feels the effects. You can experience brain fog, dizziness, and extreme fatigue at the start of this diet.

Can Keto diet help in Building muscles?

There are mixed results shown by many types of research that took place. If you are looking to burn fat and build muscle you need to keep your calories count in check. There are no physiological shortcuts. Calories still matter, and while they aren’t the only thing that matters for fat loss, you still have to maintain a caloric deficit to lose fat.

What Is Keto Diet? And Should You Try It?

Eating an adequate amount of proteins is essential for building muscles.
That’s because protein is the building block of muscles, which means that you need to consume more protein than your body breaks down through natural processes when trying to build muscles Source.
Most studies suggest that eating 1.5 - 2.0 grams of protein per kg of body weight is ideal for building muscle Trusted SourceTrusted Source.
There’s some concern among keto dieters about consuming too much protein because it could encourage your body to use gluconeogenesis — a process in which amino acids are made from protein, which could stop your body from making ketones. Trusted Source.
However, studies have shown that people can safely consume around 2 grams of protein per kg of body weight and stay in ketosis. Trusted Source.Trusted SoTrusted Source

Track your carb intake

Traditionally, carbs make up the bulk of the calories on a muscle-building diet.
However, if you’re trying to stay in ketosis, then you need to restrict carbs.
To reach and stay in ketosis, most people need to eat fewer than 50 grams each day, although the exact value can varyTrusted Source.
You may find that timing your carb intake around your workouts can be beneficial, especially if you believe your performance is being affected.
This strategy is known as a targeted keto diet, in which you consume your daily allowed carbs around your workouts to aid exercise performance. Trusted Source
If you’re struggling to complete workouts, you could try a targeted keto approach. Otherwise, feel free to consume your carbs whenever it suits you best.

Increase your fat intake

keeping a check your fat intake is incredibly important on the keto diet.
That’s because your body relies primarily on fat for fuel when you limit carb intake and are in a state of ketosis.
After accounting for protein and carbs, fat should make up the rest of your diet.
Protein and carbs provide 4 calories per gram while fat provides 9 per gram of energy. After subtracting your protein and carb needs from your daily calorie needs, divide the final number by 9 to determine your daily fat requirements.
For example, a 70-kg person on a 2,300-calorie muscle gain diet may eat 110 grams of protein and 50 grams of carbs. The remaining 1,660 calories can be taken up by 185 grams of fat.
These guidelines tend to align with standard keto recommendations for fat intake — 70-75% of your daily calories.

Is the Keto diet safe?

The only problem the people face is the amount of protein they are consuming. If you are consuming less you will lose muscle mass and if you consume more you will come out of the state of ketosis.
The body finds breaking down of protein and using it for energy much easier than producing ketones.
The bigger issue that comes with consuming more amount of proteins during a keto diet is that your body enters a state where ketones accumulate in the body and decrease blood ph level.
While people might think that they can binge eat on greasy and oily products and still lose weight, it's very important to eat dietary fats from whole natural sources such as red meat, dairy products, olive, coconut oils.
Lastly, eating more amount of proteins during a keto diet increases the chances of having keto diets. High protein isn't the sole reason for having kidney stones but keto diet with high protein can lead to such a state.

Conclusion

So ketogenic diet is a fairly rigorous way of dieting but if we can keep up with its strict rules it has shown that it can be an effective approach towards fat loss. 
If you can stick to it for a long period then nothing is better than this diet.
What I would suggest is to keep track of your diet. It will help you if you are increasing your proteins or decreasing your fat intake. It will take time for you to see results but once the body gets adapted to this form of eating then you can have your desired fitness goal.


You May Also Like

0 comments

Please do not post spam links or comments