The ketogenic diet, commonly known as the keto diet, is a low-carbohydrate, high-fat diet that has gained popularity for its potential weight loss benefits. The main principle behind the keto diet is to switch the body's primary fuel source from carbohydrates to fats, resulting in a state called ketosis.
Here's an overview of how the keto diet works for weight loss:
- Carbohydrate restriction: The keto diet involves significantly reducing your carbohydrate intake and replacing it with fats. Typically, carbohydrate intake is limited to around 20-50 grams per day, which is significantly lower than the recommended daily intake.
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- Increased fat consumption: The main energy source on the keto diet comes from dietary fats. By consuming high amounts of healthy fats like avocados, nuts, seeds, olive oil, and fatty fish, you provide the body with the necessary fuel to function.
- Moderate protein intake: While the primary focus is on fats, the keto diet also includes a moderate intake of protein. Sources of protein include meat, poultry, fish, eggs, and dairy products. However, excessive protein consumption can hinder the body's ability to enter ketosis, so it's essential to maintain a balance.
- Ketosis: When carbohydrate intake is significantly reduced, the body starts using stored fat as an alternative fuel source. This metabolic state is called ketosis. During ketosis, the liver produces ketones from fats, which are then used by the body and brain for energy.
- Appetite control and reduced calorie intake: The high-fat content of the keto diet can help you feel more satisfied and reduce hunger cravings. Additionally, ketosis itself may have appetite-suppressing effects, which can lead to a natural reduction in calorie intake.
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While the keto diet can be effective for weight loss, it's important to note that individual results may vary. It's also crucial to consult with a healthcare professional or a registered dietitian before starting any significant dietary changes, as the keto diet may not be suitable for everyone. They can provide personalised guidance based on your specific needs and health conditions.
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