Utsav Agrawal

 | 1 minute to read

Keto Diet In A Nutshell

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Simply put, the ketogenic diet is a diet very high in fat (60-90%), moderate protein and under 5% carbohydrate. It’s the only diet defined by the presence of a biomarker, blood, urine or breath ketones. Primarily through long period fasting or extreme carbohydrate restriction, the liver produces ketone bodies, these ketones fuel various tissues in the body.

Keto diets can have many therapeutic effects, such as a possible treatment for epilepsy (https://www.ncbi.nlm.nih.gov/m/pubmed/29588983/) or even appetite suppression, likely due to delayed gastric absorption (fat absorbs slower than other macronutrients), this can make calorie restriction easier for some When I say, “caloric restriction” this is still valid, in terms of fat loss, a keto diet still works by the principles of energy balance. Just skipping carbohydrates and eating only fats and protein alone will not help in a fat loss rather have to create a calorie deficit for fat loss Now coming to its superiority to other carbs based diets, Two studies, study 1: When compared to a calorie equated high carb(300g) diet, there was no difference in weight loss between groups (https://www.ncbi.nlm.nih.gov/m/pubmed/27385608/). Study 2: Showed zero noticeable difference between keto vs high carb diets in terms of weight loss (https://www.ncbi.nlm.nih.gov/m/pubmed/16685046/). I’m not anti keto by any means, I’ve witnessed this diet work wonders for people. Inversely, people or even some “professionals” consider some magical diet. It is NOT superior to a standard calorie-restricted method of eating. If you enjoy a high fat, low carb method of eating and can maintain it LONG TERM (for life), continue yourself out, but if you’re using keto as a method of quick weight loss, you might gain back the weight post-diet

Sheetal Agarwal

how to switch from keto to moderate carb diet

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