How to lose weight with a Ketogenic Diet

The Ketogenic Diet has become extremely popular over the years due to numerous health benefits but a big selling point is that it is a very effective and healthy fat-loss diet.

The Ketogenic diet, which is classically a high fat, moderate protein and low carbohydrate diet, works exceptionally well for fat loss whilst retaining muscle! Generally, during diets that focus on weight loss both muscle and fat are lost, the great thing about the Ketogenic Diet is majority of muscle mass is generally retained.

LETS GET TO THE NITTY GRITTY AND LOOK AT HOW YOU LOSE WEIGHT ON THE KETOGENIC DIET!! 

A classic ketogenic diet is a low carb, moderate protein and high fat diet. Carbohydrates are used by our bodies mainly as fuel so if we are eating to much carbohydrate and not burning that fuel off it is stored, and generally it is stored as fat. We are a relatively sedentary society so it doesn’t make sense for us to be eating up to 65% of carbohydrate in our diets, yet this is the current recommendations.

IF WE RESTRICT CARBS, WHERE ARE WE GETTING OUR FUEL FROM?

When we are on a carbohydrate restricted diet, generally 50 grams per day or less, (I have to stress that some people can achieve ketosis at 50 grams others need a lot lower) our bodies have to generate an alternative energy source.. This is the cool part... Our body breaks down fat in the liver to produce ketones! So put simply, if you restrict the main energy source (carbs) our body starts breaking down our dietary fatty acids and our fat stores for energy production and this is why the ketogenic diet is a highly effective fat loss diet.

FIGURES & LIFESTYLE FACTORS

Recommended guidelines include consuming:

-60-80% of calories from Fat

-2-2.6 grams per kg of protein

-The remainder of macros from carbohydrate

-Consuming wholefood and organic were possible

-Reducing stress

-Implementing intermittent fasting

-Getting good amounts of sleep

-Drinking 2-3 litres per day of filtered water

Senza is a great app where you can keep track of your macros!

It is important to note that we are all different so some people require less carbohydrate intake than others :) 

xx

Abbie