A ketogenic diet is simply any diet that "puts the body in a state of ketosis," where fats are burned in place of carbohydrates to be used as energy. A proper ketogenic diet requires that those who follow the diet eat relatively much fat, sufficient amounts of protein and very few carbohydrates says Dietitian Sheela Seharawat of Diet Clinic.
The ketogenic diet works just like any diet: by reducing the number of calories you take, and thus creating a calorie deficit where the body burns more energy than it consumes. That is the basic science of weight loss, and few people will disagree with the statement that all successful diets are somehow dependent on reducing the number of calories in the diet.
Why the keto diet?
Well, the ketogenic diet also depends on eating fewer calories. Why don't we go back to the traditional way of counting calories and eating low fat, as most diet books and dietitians recommend? What is the benefit of the ketogenic diet?
A large part of the success of a ketogenic diet consists of the fact that the hunger that usually accompanies a diet is limited. However, this takes a few days. Your body is first used to burning carbohydrates that run out at a given time. Until the switch to burning fat is made, you can feel really starved. This is, therefore, a matter of just taking that threshold and then taking advantage.
How much weight can we lose?
It allows for a lot of weight loss. You can lose up to 4 kilos in the first week and 2 kilos a week after that. This is why the diet is restricted to between 6 and 12 weeks at most.
How to follow it?
Successfully following a ketogenic diet is all about keeping the amounts of nutrients or macronutrients in balance. It is generally recommended that a person following a ketogenic diet obtains about 60% of the nutrients from fats, 35% from proteins, and 5% from carbohydrates.
You try to keep the number of carbohydrates per day at less than 50 grams per day. When you start a ketogenic diet, it is recommended that you eat up to 20 grams of carbs per day, because strictness at the beginning helps you to bring your body into a state of ketosis. It also helps you learn all the rules of successful low carbohydrate diets.
During the first few weeks, it is good to keep a very accurate and obsessive record of every bit of food and fluid that enters your body. Many dieters who follow a ketogenic diet use their smartphones to keep track of their diet.
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