Planning to lose weight? Try this effective diet plan for result

Brutally experimental! That’s the best way to define your weight loss regime. Isn’t it? You can put the blame on the uneasiness of the over-weight people and the over-consciousness of fit people, which is why weight loss programmes include a hell lot of dieting and exercise. Well, if you keep a tab of these things, you must have heard of Ketogenic diet by now. And if you want to lose weight, you can consider giving it a try.

What is it?

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. This diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain-function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source.

How to start?
Naturally the question arises on your mind is how to go forward with it. According to Ruled, you need to have a viable diet plan ready before you jump in. The whole aim is to enter the ketosis. The more restrictive you are on your carbohydrates (less than 15g per day), the faster you achieve the ketogenic state. Dieticians recommend 20-30g of net carbs daily.

Net carb is total dietary carbohydrates, minus the total fibre. Suppose, 1 cup of broccoli contains

Carbohydrates - 6gm
Fibre- 2gm.
Total carbs: 6gm. Now subtract 2gm dietary fibre.
So net carb- 4gm

Nutrient intake
Your daily nutrient intake should be around 70% fats, 25% protein, and 5% carbohydrate. You need to limit your carbohydrates coming from vegetables, nuts, and dairy. Say no to wheat, starch, and fruit.

Dark green and leafy is always the best choice. Most of your meals should be a protein with vegetables, and an extra side of fat. Chicken breast basted in olive oil, with broccoli and cheese. Steak topped with a knob of butter, and a side of spinach sauteed in olive oil. If you're finding yourself hungry throughout the day, you can snack on nuts, seeds, cheeses, or peanut butter to curb your appetite.

Advantages
Cholesterol: A keto diet has shown to improve triglyceride levels and cholesterol levels most associated with arterial build-up.

Weight Loss: As your body is burning fat as the main source of energy, you will essentially be using your fat stores as an energy source while in a fasting state.

Blood Sugar: Many studies show the decrease of LDL cholesterol over time and have shown to eliminate ailments such as type 2 diabetes.

Energy: By giving your body a better and more reliable energy source, you will feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel.

Hunger: Fat is naturally more satisfying and ends up leaving us in a satiated ("full") state for longer.

Acne: Recent studies have shown a drop in acne lesions and skin inflammation over 12 weeks.

Flip side

Opting for a food habit that is not natural to your body may come with some harsher consequences. Keto Diet isn't an exception. Before going for this diet, you need to check the condition of your liver and kidneys for those are the organs that would take the most stress during the diet plan. Headaches, mental fogginess, flu and dizziness are some of the symptoms that may surface during initial few days. However, that would gradually fade away once you get along.