“Ketogenic” is a term for a low-carb diet (like the Atkins diet). The thought is for you to get more calories from protein and fat and less from sugars. You cut back most on the carbs that are anything but difficult to process, similar to sugar, pop, cakes, and white bread.
At the point when you eat under 50 grams of carbs a day, your body in the long run runs out of fuel (glucose) it can utilize rapidly. This commonly takes 3 to 4 days. At that point, you’ll begin to separate protein and fat for energy, which can cause you to shed pounds. This is called ketosis. It’s essential to take note that the ketogenic diet is a transient eating routine that is focused on weight reduction instead of the quest for medical advantages.
The most common misconception that people fall for is that if the scales are going down on the weighing machine, they are losing their body fat. Our body is not all fat. Over more than half of your body’s weight comprises of your water weight.
Carbohydrates are the main source of water storage in your body. When you completely cut down on its consumption, your body can no longer store water hence it is drained. This is why many people claim to urinate more often when they are on a keto diet.
So if you see your scale go down on the weighing machine, know that it is not your fat that has left your body, rather it is your water weight that has gone down. This weight will be regained as soon as you consume even a bit of carb hence it is very temporary.
Note that this type of weight loss is highly unhealthy as it dehydrates you greatly, which can put immense pressure on your kidneys. Some people have even claimed to develop kidney stones as a result of this diet.
Another common misconception that comes into play is that you may assume that if your body is on a calorie deficit due to keto, you are going to lose weight. The claim that calorie deficit helps you lose weight most healthily is all true, but the question is how you choose to create that deficit. It is important to include all kinds of nutrients in your diet, even on a calorie deficit. If you do not do so, you can put your body into a nutrient deficit resulting in long-term deficiencies.
Many people who have been on keto for a long time have reported excessive hair loss and affected eyesight. You will also seem to become less active and will feel fatigued throughout the day. Keto completely deprives you of carbs and cuts down on protein intake; hence it deprives your body of many vital nutrients.
While creating a calorie deficit, it is not important to necessarily count your calories. Rather, a healthier way to go about it is by counting the nutrients you incorporate into your diet. This way, you will be losing weight and will also be staying healthy. When you cut certain foods out completely from your diet, it is highly likely that you will give up very soon, and such diets are not sustainable at all either.
Hence, incorporate a bit of every nutrient into your diet. That is something you will be able to follow for a lifetime without depriving your body of any nutrients or creating any deficiencies.