If you have decided to try the ketogenic diet for the first time to make that ugly, sluggish fat cry, you are at the right place. Implementing the keto diet is an advanced step in the fat loss game and you do not want to do it wrong and ruin it for you. In this article, I will take you through each and every detailed knowledge about the ketogenic diet you need to know in order to nail it and achieve that dream physique you have always wondered for.
The ketogenic diet is super effective for fat loss and is hence so famous. It is most preferred because it works without making us feel much hungry during the fat loss. It is also famous for being so difficult to follow but trust me ketogenic diet being tough is so overrated. And below you will find out how simple it actually is.
What is the ketogenic diet?
The ketogenic diet is a high fat, moderate protein, and low carb diet. ” Ya.. you heard it right HIGH FAT“ ( Eating fats make you fat is just a myth and you have to get it out of your head before you begin the keto diet).
During the ketogenic diet, you should be eating between 5% to 10% of your daily calories from carbs, 30% to 40% from proteins and rest all i.e 50% to 60% of the daily calories from fats.
How does the ketogenic diet help in fat loss?
A study by Harvard Health has shown the effects of keto diet for the fat loss.
When we are on a moderate carb or high carb diet our body gets enough carbs which when digested produces glucose. Glucose is the body’s primary source of energy. And then this energy from glucose is used for physical activities and the normal functioning of our body.
Whereas when we are on a ketogenic diet, as mentioned before we consume less than 10% of our daily calories from carbs. These low carbs are not sufficient to fulfill the energy requirements of the body. And hence body has to depend on some other source for energy.
So now for another energy source, the liver uses fatty acids from the body to produce ketones. As fatty acids are being used as energy sources, our body loses fat(Hurray!!).
This metabolic state in which the body uses fatty acids for energy rather than glucose is called ketosis. And now you know why this diet is termed as the ketogenic diet.
How to design your own ketogenic diet?
Let us first calculate the calories you need to eat everyday on this keto diet.
No matter what type of fat loss diet you are on let it be the keto diet or the conventional low fat, low carb diet, you have to be in a caloric deficit to burn fat.
Being in a caloric deficit means consuming 300-400 calories less than your maintenance calories daily.
Now you don’t need to do all that math because bodybuilding.com has developed a helpful online calorie calculator which will help you find the exact amount of calories you need to consume to lose weight or build muscles. Click here to go to bodybuilding.com’s calorie calculator.
Now you’ve found the right amount of calories you have to eat to lose fat. Now let’s calculate the macros.
Assume that you need to eat 2000cals every day to lose fat.
60% of your daily calories should come from fats.
60% of 2000 is 1200 i.e 1200cals out of 2000cals should come from fats.
1 gram fat = 9cals
So 1200 divided by 9 = 130grams. Hence you should consume around 130grams (1200cals ) of fats every day.
10% of your daily calories should be carbs.
10% of 2000 is 200 i.e 200cals out of 2000cals should come from carbs.
1 gram carb = 4cals
So 200 divided by 4 = 50grams. Hence you should consume around 50grams (200cals ) of carbs every day.
Remaining all calories should come from proteins.
i.e 2000-(1200+200)=600 calories
Therefore 600 calories should come from proteins
Now, 1 gram of protein = 4 cals, so 600 Divided by 4 = 150.
Hence you should consume 150 grams ( 600 cals ) from proteins.
Food options for a keto diet.
- Meat, poultry, sea-food.
- Dark chocolate
- Cream, butter, cheese
- Coconut oil
- Low carb vegetables
Sample Keto diet.
Assuming that the calorie intake goal is 2000 cals.
Oatmeal consisting of 50 grams of oats. 1 glass (250ml) milk. 10 crushed almonds. Macros: Fats = 21.2 grams, Carbs = 43.7 grams, Proteins = 17.3 grams. Calories = 434 cals.
6 egg whites Macros: Fats = 0.3 grams, Carbs = 1.5 grams, Proteins = 21.6 grams. Calories = 103 cals.
3 whole eggs omelet in 1 tbsp butter with 50 grams of Avocado. Macros: Fats = 42.5 grams, Carbs = 3.4 grams, Proteins = 20.9 grams. Calories = 1154 cals ( this meal can be divided into smaller meals because of high caloric content ).
250 grams of boiled chicken breasts served with 1 tbsp butter. Macros: Fats = 20 grams, Carbs = 0, Proteins = 76.9 grams. Calories = 514.
1 Avocado about 200 grams. Macros: Fats = 45.8 grams, Carbs = 1.6 grams, Proteins = 3.4 grams. Calories = 432.
Fats = 129.8 grams Carbs = 50.1 grams Proteins = 140.1 grams
Calories = 1950 cals.
Does the keto diet results in muscle loss?
It is an unfortunate fact that muscle loss is inevitable during a fat loss program. So, you will lose a little lean mass. But this is not because of the keto diet. this is all because of the caloric deficit.
It is a bitter truth that during any fat loss program, either a non-keto diet or the keto diet you will lose a bit of lean mass.
Well, you can minimize this lean mass loss by doing resistant strength training in your workout.
When should you go for the ketogenic diet?
- If you want to lose weight quickly. ( for example: If you want to look shredded for a vacation trip, which is just a few weeks away ).
- If you have tried the normal low carb, low fat, high protein diet and you have lost weight to some extent but you want some extra edge and an advanced step.
I recommend you to start with the conventional fat loss program. You will lose some weight and then after some time, you may hit a plateau. If you hit a plateau, then go for the ketogenic diet.
Things to keep in mind.
- As the ketogenic diet is solely focused on fats, that does not mean that you should eat any kind of fats. You should try to avoid bad fats to keep your heart healthy.
- Even though you follow the ketogenic diet completely, you won’t see any fat loss results unless you are in a true caloric deficit.
- You can keep 4-6 hours of cheat eating window once in a week. This will get back your metabolism up, help you mentally, and keep you on track.
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- 10% carbs, 40% proteins and 50% fats.
- This diet makes your body go into the ketosis state in which your body uses fatty acids for energy and hence you lose fat.
- Keep doing resistant weight training to retain muscle mass.
- Keep changing food options while maintaining the nutritional value every week to avoid getting bored.