Weight loss or fat loss is a complicated process. People are having more concerns regarding their physical fitness and appearance. Several procedures or diet regimens are available in the market to pursue this need.
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What is the ketogenic diet?
A ketogenic diet refers to a diet with more fat, a moderate protein ratio, and almost little to no quantity of carbohydrates. Keto diets are increasingly popular but do you ever wonder what exactly keto is and how a keto diet can work for you?
In terms of percentages, the ketogenic diet contains:
- 55%-60% of fat content
- 30%-35% of protein ratio
- 5%-10% of carbohydrates
For instance, a 2000kcal consumption per day will have 20-50 grams of carbohydrates in one day.
Mechanism of weight loss:
Our body’s primary source of nutrition or fuel is carbohydrate consumption.
While in the ketogenic diet, we replace these carbohydrates with fats consumption. A ketogenic diet transfers the body’s energy fuel from carbohydrates to fats.
The whole process works through two steps:
- Gluconeogenesis:
When you deprive the body of primary source as carbohydrates, it tends to undergo a few changes. One of these changes is gluconeogenesis. When your body is going through a carbohydrate deficit, it produces more carbs in the liver. Especially glutamine, alanine, glycerol, amino acids, and lactic acid makes carbohydrates.
- Ketogenesis:
When the body has used all the glucose for gluconeogenesis, it goes into carbohydrates deprivation. Ketogenesis is this continuous deprivation of carbohydrates. When the body has no stock of carbohydrates for energy consumption, it uses ketones in the body. Ketones are compounds that are a combination of oxygen, carbon, and hydrogen. Break down of fat ends in the production of ketones.
In this state, our body stays at the lowest sugar level, which reduces the need for insulin in diabetic patients. It helps in maintaining the lowest but safest range of blood glucose levels.
Read more: How Body Shaming Affects Mental Health
Will a ketogenic diet burn your belly fat?
Keto diet deprives the body of carbohydrates intake and consumption. Our abdominal muscles are covered with fat, which makes the stubbornest fat of the body. The ketogenic diet focuses on consuming fat as energy fuel, and it can reduce belly fat. However, a few genetic factors can also play a significant role in losing fat in some cases.
Some people can lose fat easily, while others find it difficult to reduce fat over the thighs and abdomen area. In some cases, people are more confident in losing fat in the thighs than the belly or vice versa.
In short, it all depends upon the individual characteristics of the person. One product that may support your weight loss journey is the Sisel Thin its perfectly suited for a keto dieter but also can be used by those who are trying to lose weight without going keto.
How long will it take to lose belly fat?
If you are taking a proper diet with proper ratios, then you can lose this belly fat. It will take about 4-6 months without an intense workout. Again it depends on the individual’s body type and amount of belly fat as well.
While being on a ketogenic diet, a few people can suffer from keto-symptoms as:
- Nausea and vomiting
- Constipation or diarrhea
- Headache and irritability
- Muscle cramps and weakness
- Muscle soreness
- Dizziness, sugar cravings, and difficulty in sleeping
Keto diet is a short-term diet that is not suitable for continuing as a long-term diet. In recent years, the keto diet has gained popularity due to its working and efficiency.
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Takeaway:
Belly fat is the most difficult to reduce in our body. Belly fat surrounds the whole abdominal area and covers the muscles underneath it. A ketogenic diet can make use of that fat as a primary fuel for the body. It cuts off the use of carbohydrates to use ketones as an energy source. Therefore, the ketogenic diet helps reduce belly fat in individuals.
