A Ketogenic Diet For Weight Loss With A Diet Plan.

The ketogenic diet for weight loss with a diet plan can be a crucial part of our life. Today our lifestyle has become so advanced which invites the diseases for our body. One of the major effects shown on our body due to changed lifestyle is Obesity.

In the presence of nutritional abundance and a sedentary lifestyle, and influenced importantly by genetic endowment, the physiological system of our body increases adipose energy stores and produces adverse health consequences.

Before starting to know about diet we must know about obesity, and how obesity causes destruction of our body.

What Is Obesity?

A Ketogenic Diet For Weight Loss With A Diet Plan.

Obesity is a state in which there is an excess disposition of fat in adipose tissue. This can be shown by the bodyweight of an individual. Obesity is now widely regarded as a pandemic, with potentially disastrous consequences for human health.

Due to increased prevalence of obesity, there is increasing public awareness programs has been started to let the people know about the health effects which obesity can produce on the body.

On screening, many patients will seek medical help for their obesity, while others will present with one of the complications of obesity, and increasing numbers for health hazards are being identified during health screening examinations.

What Is Ketogenic Diet?

The ketogenic diet for weight loss with a diet plan mainly consists of low-carbohydrate with a diet which is mostly used to decrease the complication of obesity, diabetes and other medical conditions.

This procedure was started early in the 19th century to control all the complications of diabetes and obesity, and now the ketogenic diet is getting main attention as most of the people have adopted this method to get rid of the risk factors produced due to increased weight.

Why Ketogenic Diet For Weight Loss?

A Ketogenic Diet For Weight Loss With A Diet Plan.

According to the research, it has proved that those who suffer from type -2 diabetes, the ketogenic diet has played a wonderful role to control blood sugar level as it includes a low carbohydrate diet. Effect of the ketogenic diet produced in the body for weight loss. Few of the theories are:-

  • Diet produces the satiating effect due to which the hunger center located in the brain get suppressed and the person craving for food stops.
  • It decreases the appetite-stimulating hormone such as insulin and ghrelin.
  • Ketogenic diet produces the metabolic effect of converting fat and protein in glucose.
  • Decreases the need for ketone bodies which has a direct connection with the center.
  • The ketogenic diet promotes the fat loss in the body which is partly due to decreased insulin level.

Methods Used For Weight Loss in Ketogenic Diet.

The following factors which are described below help in promoting weight loss.

Higher protein intake

In some ketogenic diet, you will be advised to take high protein diets which help you to decrease weight loss.

Food elimination

Decrease or stop your carbohydrate intake in your diet. As carbohydrate intake increases calories in your body. If fewer calories intake is present you will notice weight loss.

Gluconeogenesis

It is a metabolic process in our body in which formation of glucose takes place from certain non-carbohydrate carbon substrates. Through this process, the body burns the extra calories.

Appetite-suppressant

For this ketogenic diet will help you. It suppresses the hunger center situated in our brain and person does not feel hungry.

Increases insulin

Ketogenic diet when taken, it improves the insulin secretion in your body, which helps in the metabolism of glucose present in the body and provides energy.

Decreased fat storage

Lipogenesis is the process of metabolic formation of fat in our body. In some of the research conducted on obesity suggested that the ketogenic diet helps in reducing the process of lipogenesis in the body.

Increased fat burn

A ketogenic diet helps in burning of fat present in the body during daily physical activities and exercise. The ketogenic diet for weight loss with a diet plan

How does Diet Plan help In Weight Reduction?

The main aim of the ketogenic diet is weight loss. In a diet, the carbohydrate intake can be 50 grams or it can be lower to 20 grams per day. The calculations of nutrients in the ketogenic diet include 70% to 80% of total fat from daily calories, 5-10% carbohydrates and 10-20% protein intake.

For a ketogenic diet, the amount of protein is kept almost moderate in comparison with low carbohydrate-high protein diets. This is done because increase protein content in the diet prevents ketosis.

Ketosis is the condition which is present in diabetic patients and is characterized by increased formation of ketone bodies due to very low intake of carbohydrate in a diet. Mild ketosis can be easily treated but severe ketosis is carbohydrate-high to treat.

There are many ways to follow the ketogenic diet in which the common thing is no carbohydrate content in the diet. Some may include starch in the diet which includes whole grains like bread, cereals, pasta, rice, cookies, potatoes and other starchy vegetables and fruit juices.

In most of the ketogenic diet, they go with foods contain high saturated fat like fatty part of processed meat, butter while some include unsaturated fat in their ketogenic diet which includes nuts, seeds, avocados, plant oil, and fish oil. This suggests that the ketogenic diet may get vary.

The ketogenic diet is followed until the desired weight loss is not achieved. Once the person who is following the ketogenic diet carbohydrate-high the desired weight which he/she wants, than to prevent regain of increased weight, they have to follow the same diet for few days in a week or a few weeks in each month, which should be interchanged with high carbohydrate intake on alternate days.

Symptoms Observed During Ketogenic Diet.

A Person following the ketogenic diet may have some symptoms which are produced due to the restriction of carbohydrate intake. These symptoms may last for a few days or a week which include:-

  • Hunger
  • Fatigue
  • Low mood
  • Irritability
  • Constipation
  • Headache
  • Brain fag (nervous exhaustion)

These uncomfortable symptoms may get subside when the person restrict themselves for a limited variety of food and enjoys that food.

In some research, it was found that those who go long term with the ketogenic diet may suffer from the high risk of kidney stones, osteoporosis, and increased level of uric acid in the blood (gout).

So it takes an adequate amount of nutrients also in their diet to avoid the risk of other diseases caused due to deficiencies.

The ketogenic diet can be an option for an obese person to lose weight, but there are also many other methods which help an individual for the same.

It is recommended to consult your physician and dietitian first before starting with ketogenic diet so as to avoid any biochemical changes in the body and to prevent any health condition which can be produced due to nutritional deficiencies.

Who Are Susceptible To Obesity And Who Should Follow Ketogenic Diet?

Susceptibility for obesity varies from individual to individual with its adverse consequences. It is not true that obese persons have a ‘slow metabolism’ since their BMR is higher than that those of lean persons.

The pattern of inheritance suggests a polygenic disorder, with small contributions from a number of different genes, together accounting about 25–70% of the variation in weight.

Recent results from ‘genome-wide’ association studies of polymorphisms suggest that in large numbers of people they have identified a handful of genes that influence obesity.

Some of which encode proteins known to be involved in the control of appetite or metabolism and some of which have unknown functions. However, these genes account for < 5% of the variation in body weight.

A few rare single-gene disorders have been identified which lead to severe childhood obesity. These include mutations of the melanocortin-4 receptor (MC4R) that accounts for approximately 5% of severe early-onset obesity; defects in the enzymes processing Proopiomelanocortin (POMC, the precursor for adrenocorticotrophic hormone (ACTH)) in the hypothalamus; and mutations in the leptin gene.

Causes Which Are Responsible For Obesity?

This can be divided into two:

A Ketogenic Diet For Weight Loss With A Diet Plan.

Increased energy intake

  • More portion sizes
  • Snacking and loss of regular meals increased.
  • Increased energy-dense food (mainly fat)
  • Increased affluence.

Decreasing energy expenditure

  • Increased car ownership
  • Decreased walking to school/work
  • Increased automation
  • Decreased manual work
  • Decreased sports in school
  • Increased time spent on mobile, laptops, video games and watching TV
  • Increased central heating.

Obesity with Body Mass Index (BMI) (weight/height2 )

This classification is done by the World Health Organization (WHO) and the International Obesity task Force.

Risk Factors:-

Metabolic syndrome

  • Type 2 diabetes
  • Hypertension
  • Hyperlipidemia
  • Coronary heart diseases
  • Stroke
  • Diabetes complications

Liver fat accumulation

  • Non- alcoholic steatohepatitis
  • Cirrhosis

Restricted ventilation

  • Exertional dyspnea
  • Sleep apnea
  • Respiratory failure

Mechanical effects of weight

  • Urinary incontinence
  • Osteoarthritis
  • Varicose veins

Increased peripheral steroid interconversion in adipose tissue

  • Hormone-dependent cancers (breast, uterus)
  • Polycystic ovarian syndrome

Others

  • Psychological morbidity (low self-esteem, depression)
  • Socioeconomic disadvantage (low income, less likely to be promoted)
  • Gallstones
  • Colorectal cancer
  • Skin infections

Conclusion

The health risks of obesity are largely reversible. All interventions which have been proven to reduce weight in well-conducted studies in obese patients have also been shown to ameliorate the cardiovascular risk factors with other risk factors.

For controlling the metabolic changes in the body in a short duration, the ketogenic diet has shown beneficial effects on the body. Not only weight loss but the ketogenic diet has improved other health parameters like insulin resistance, high blood pressure, increased cholesterol level increased triglycerides.

Lifestyle changes with weight loss diet are first which is advised to the patient to reduce weight. Today for reducing weight most of the people adopted a “ketogenic diet for weight loss”.

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