The global crisis of obesity is unchecked and its not surprising that various number of diets for weight loss are escalating. Some of the examples of popular diets that are majorly pursued by people are ketogenic, vegan, paleo, gluten free, intermittent fasting and detox diets.
Here is a closer look at the mechanism and diet plans of ketogenic diet. Before the start we should always remember that there is no miracle to weight loss. Loosing weight and keeping it off requires a lifetime commitment. Following diet rarely teaches you how to maintain and establish the foundation of healthy eating habits throughout the lifespan, and we must know it is not a sustainable solution.
So when we discuss the pros and cons of ketogenic diet, first we should know it is basically a diet of comprises of higher fat and low carbs. A diet which is planned with less than 50gm of carbs in a day, when the minimum recommended is 100gm for an average person to maintain optimum levels for brain function. The ketogenic diet is high in fats, 70% with 20% of proteins and only 10% of carbs, as against normal diet which comprises of 30% of fats and 50% – 60% of carbs.
The ketogenic diet helps to maintain stable blood sugar levels, which helps the body fat breakdown. Due to higher content of fats ketogenic diet promotes higher satiety and reduce hunger. The duration of ketogenic diet may range from minimum of 2-3 weeks to induce ketosis to a maximum of 6-12 month. There are numerous randomised controlled studies showing that ketogenic diet effectively reduce body body fat without causing excessive loss to lean (muscles and bone) body tissue.
These kind of diets are become popular among people who seek for weight loss management in shorter time span but still there is a matter of debate for how they decrease food intake. The use of ketogenic diet as a weight loss is not an ideal approach and there are complications and doubts about its long term safety. Ketogenic diets are best suitable as therapeutic tool under professional medical nutrition therapy and guidance.
Remember, there are no simple solutions for sustainable weight management. Diets need to be customized and one size does not fit all as everyone has different metabolism and individual needs for proper body functioning.