If you are thinking of taking care of your health and fitness goals this year, you may be thinking about the keto diet. Maybe you have heard about it before because it’s a huge diet buzzword. But, do you know how it works? Basically, the ketogenic diet is a plan that drives your body into ketosis. It is a state where your body makes use of fat as a primary fuel source. If you want the quick keto weight plan to lose your body fat, then you should read on.
As per my personal experience with the keto diet plan, when you start eating the food that gets you there, your body takes 1 to 3 days to enter a ketosis state. However, during this diet plan, a large number of calories that you consume come from fat, with a little protein and a minimal amount of carbohydrates. According to doctors, you need to intake a maximum of 600 to 800 total calories per day to stay safe on this plan.
Basics of Ketogenic Diet
The keto diet is all about very low carbs, moderate protein, and high fat. While following a quick keto weight loss plan to lose weight, carbs can be reduced from 20 to 50 grams/day. However, looser versions of the diet also exist.
Fats should be replaced by the majority of cut carbs and deliver nearly 75% of your total calorie intake. Proteins are necessary for almost 10 to 30% of energy needs; however, carbs are usually limited to 5%.
This reduction of carbs forces your body to depend on fats for its primary energy source instead of glucose. This is a process that is known as ketosis.
During ketosis, your body makes use of ketones and molecules that are produced in the liver from fats when glucose is restricted as an alternate source of fuel.
Keto diet is helpful to reduce your hunger and increase satiety. It is quite beneficial to lose weight. You just need to find the right Keto weight loss plan.
Things to Keep in Mind While Creating Your Ketogenic Meal Plan
If you have decided to move forward with a quick keto weight loss plan to lose extra pounds, you will need to stick to the parameters of the diet. Fats will produce roughly 60 to 80% of your calories. It means you will eat fats, meats, oils, and a minimal amount of non-starchy vegetables.
The remaining need for calories will be produced from protein. Your body needs around 1 gram per kilogram of your body weight, so if your weight is 140-pounds, you will need approximately 64g of protein in total. However, the carbs intake for everybody is different, and most people try to maintain their ketosis somewhere between 20 to 50 g of net carbs every day.
You need to remember one thing; it is reasonably easy to get kicked out of your ketosis routine. It means, if you eat something as small as blueberries, your body will return back to a position where it will start burning carbs for fuel rather than fat.
It’s a great struggle to leave your favorite foods and start a ketosis diet. I had to control a lot of my cravings and choices to lose my weight with the keto diet. But, if you have good control over your cravings, then ketosis is the right thing for you to lose extra belly fat and reach your weight loss goals.