One of the best ways to get lean is through starting a ketogenic plan for weight loss.
Its goal is to improve the wellbeing of a person by changing one’s metabolic rate. Ketones are the fat metabolism products when the cellular fuel source shifts from glucose to fat fuels through the process known as ketogenesis.
According to researchers, ketone bodies provide several benefits to the human body. When an individual improves the rate of ketogenesis, when there are ketone bodies in the blood, a person’s health improves at the cellular level. At present, a ketogenic diet plan is used to treat various medical conditions such as childhood epilepsy(1), Alzheimer’s, autism, cancer, diabetes, and a lot more.
Starting a Ketogenic Plan for Losing Weight
There are several ways to implement the low carbohydrate ketogenic diet plan. But the most common one involves having moderate protein, higher fat, and low carbohydrates.
The Atkins diet is one of the most popular examples of a ketogenic plan. A lot of people have the misconception that a ketogenic diet must have high protein content. But this is not always the case.
A ketogenic diet plan requires an individual to record a number of carbs consumed. One should reduce carbohydrate intake to around 20 to 60 grams daily. For some individuals, if you participate in high-intensity exercise then less than a hundred grams each day may work as you could then follow a targeted ketogenic diet. However, that level of carbs consumed might be too high for most people to achieve ketosis.
The amount of protein including in the diet depends on one’s ideal lean body mass or body weight. It also depends on gender, amount of exercise, and the height. Too much protein in the diet might disrupt ketosis. The remaining calories after calculating the carbohydrate and protein requirements will be from fats. This is an ideal ketogenic plan that will help an individual reach ketosis and maintain it that way.
The ideal ketogenic plan consists of 5 to 10 percent calories from carbohydrate, 20 to 25 percent protein, and 70 to 75 percent from fat. While you don’t need to count calories while on a ketogenic diet, it is vital to understand how the nutrient percentages can affect your calorie consumption.
The key to having a successful ketogenic diet plan is to switch foods with high carbohydrate contents with those with higher fat content. One should also consume protein in moderation since excess protein intake converts into glucose.
Insulin and Sugar Levels
Fats have little to no effect on the insulin and blood sugar levels. On the other hand, protein does have an effect on both. If a person consumes too much protein than what was recommended, it can increase blood sugar levels that can disrupt the production of ketone bodies and take you out of the state of ketosis.
These are the things that individuals need to know before starting a ketogenic plan. It is important to know the basics of the low carb diet first in order to reach your body weight or lean muscle mass goals in an efficient manner.