How To Start a Ketogenic Diet for Weight Loss
ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. On a ketogenic diet, your brain uses ketones for fuel, instead of glucose. Since humans can burn either glucose or ketones for energy, this change is possible to make, although there is some controversy surrounding ketogenic diets regarding both their efficacy and health benefit. Ketosis keeps your body in a “fasting” or starvation metabolism, and consequently encourages weight loss by burning off fat reserves. While the shift to a ketogenic diet can be difficult initially, you should begin to see results after a few weeks.
Scientists have been studying raspberry ketone lately. What they’re learning has them intrigued about the fat-burning potential of this aromatic component found in red raspberries.
Lab animals fed high-fat diets and given raspberry ketone had lower levels of fat in their livers and abdominal tissue than control animals fed just a high-fat diet.
Researchers also tested fat cells in vitro test tube or petri dish experiments with raspberry ketone. They found that the fat cells secreted a higher level of adiponectin, a protein that regulates fatty acid breakdown. Lean, healthy people produce more adiponectin than obese people. Raspberry ketone mimics what happens in the bodies of lean people it helps fat cells break down more quickly and efficiently.
These studies and others make researchers think that raspberry ketone may be able to decrease both obesity and fatty liver by the stimulation of metabolism.
Beginning a Ketogenic Diet
Talk to your doctor: Although the ketogenic diet is grounded in medical and nutritional fact, there is not a universal opinion in the medical community that the diet is effective for weight-loss. Your personal doctor will be able to advise you if the diet is a good fit for you personally.
Recognize the possible risks of a ketogenic diet: A ketogenic diet and putting your body into ketosis generally presents risks for anyone who suffers from heart or kidney problems. If you are at risk for heart disease or kidney disease, avoid ketogenic diets.
Start with a general low-carb diet like Atkins to ease yourself into nutritional ketosis: The Atkins diet is heavy on fats and proteins, low on carbohydrates, and will encourage your body to burn ketones for energy. Atkins is a decent “middle ground” between a regular diet and a low-protein ketogenic diet.
Calculate your “macronutrients”: Macronutrients are nutrients which your body needs in large quantities, and they provide energy in the form of calories. Calculating your macronutrient intake will let you see the current levels of your fat consumption. With this information, you can decide how to reduce your carb and protein consumption, and increase your fat consumption.
Adjusting your Diet
Eat as much as 20 or 30 grams of carbs daily: If you determine through a macronutrient calculator that you currently eat more than 30 grams of carbs daily, look for ways to decrease your carb intake. It’s crucial to avoid carbs on a ketogenic diet, as carbs easily convert into glucose, which keeps your body from burning ketones for energy.
Eat 2 – 8 ounces of protein several times a day: Protein is a necessary part of your diet, and without proteins, you will have very little energy. You may also feel hungrier or develop food cravings throughout the day. However, too much protein will diminish the weight-loss effects of a ketogenic diet.
Eat healthy fats with all your meals: Fats are the cornerstone of the ketogenic diet, and will encourage your body to burn fatty ketones for fuel. Typically, calories from fat should comprise 80-90% of your meals. However, you cannot eat unlimited fats on a ketogenic diet; the calories can still add up and cause weight gain.
Don’t stress too much about calories: Unlike many other weight-loss diets, you do not need to actively keep track of the number of calories in the dishes you eat while on a ketogenic diet. Since a ketogenic diet reduces food cravings throughout the day, you’ll likely be less motivated to eat excess calories anyway.
Stay hydrated: Once your body is in ketosis, your kidneys will begin to release excess water which your body had been retaining. This retained water is a consequence of a high-carb diet, and once you reduce your carb intake, water retention will decrease as well.
Losing Weight on Your Diet
Use a ketone meter to test whether you are in ketosis: A ketone meter will measure a small sample of your blood, calculate your blood sugar, and will inform you if your body is in ketosis.
Look for ketosis symptoms: Within three to seven days of starting the diet, you may notice symptoms like: strong-smelling breath or urine; slight nausea; high energy and mental clarity; fatigue; or diminished appetite with no cravings.
Notice that your health has improved: This should also be accompanied by weight loss, and any bloating or inflammation which you had previously experienced will have improved greatly.