कीटो डाइट् क्या होती है?क्या इस्से वज़न कम होता है? What is Keto Diet? Does it help in Weight Loss?

कीटो डाइट् क्या होती है?क्या इस्से वज़न कम होता है? What is Keto Diet? Does it help in Weight Loss?

July 27, 2019 4 By William Morgan


Hello friends, welcome to Fitness with Kapil
Today we are going to talk about Keto Diet
A lot of people have this question
a lot of people have also asked me on my Instagram page
to talk about keto diet
what should we eat in keto diet
so we will discuss all this in this video
we will discuss all these in today’s video
video can get a little technical
so you may have to watch it again to understand
but I will try to keep it as simple as possible
what is ketogenic diet
So first we will try to understand about
What is the proportion of Macro – Carbohydrate, Protein and Fat in Keto Diet
Keto diet is high fat & low carb diet
Carbohydrate intake is very less
0-10%
with a maximum of 50gms
in a day
okay?
Protein is moderate which is 15-35%
So the highest consumption is that of Fat
So what are the changes during a keto diet
So the first thing is
we stop eating carbs
as soon as you stop eating carbs
glucose that is already in the blood
carbs are converted to glucose
so glucose which is already present in the blood
that is burnt/used by the body first
this can take from 1 to 12hrs
after the glucose present in the blood is used up
then the body goes on to use the stored glucose
stored glucose is called glycogen
which is stored in muscles and is called Muscle Glycogen
and the one stored in Liver is called Liver Glycogen
This process of using up stored glycogen is called Glycogenolysis
i.e. breakdown of glycogen for our body’s fuel requirement
When the liver glycogen starts depleting
Then the process of Gluconeogenesis starts
which means
our body needs glucose to function
but the glucose in the blood as well as liver stores are now depleted
the body then tries to look for sources
which are not carbohydrate
but which can be converted into glucose
for example amino acids/proteins
Gluconeogenesis is a process where
protein/amino acids or non carbohydrate sources
are converted to glucose for our body to function
next what happens is , slowly slowly
your carbohydrate intake is zero
stored glycogen is also used up
body is trying to convert protein sources to glucose
during this , body also gets another source
which is fat
which is present in a large amount
because in keto diet, almost 60-65% of calorie intake is through fat
so the body tries to burn fat as well at the same time
and during this process
a byproduct is released which are called ketones
Hence the name, Keto Diet
Ketones=Keto Diet
when the body burns excessive fat
a byproduct called ketones are released as a result
brain starts using these ketones as fuel
because brain needs sugar to function but sugar intake is not there in keto diet
so there is point when gluconeogenesis and
ketosis starts happening simultaneously causing an overlap
which takes around 7-8days
so the day you decide to start the keto diet
after 4-6 days after that
actual ketosis starts
when your body
has no more stored glycogen left
body has started to save amino acids/protein
and starts using fat primarily as a fuel source
this process is called ketogenesis
when your body starts producing ketones
now the problen is that
brain directly uses ketones for energy
muscle cells also start using muscle cells as fuel source
but this is not possible for every activity
but there are a few activities for which ketones are unable to provide energy
that will be discussed later
To summarize
First the glucose in blood is used up
Thereafter glycogen stored in muscles and liver are used
after which the body goes into ketosis
then you start burning more fat
thats how the body starts running on fat as fuel
body used to run carbs before this
Now we will talk about what to eat in keto diet
how can you follow a keto diet
So the first thing is carbs
% of carbs intake is very less 0-10% of total calories
not more than 50gms
this 50gms is completed mostly by vegetable sources
anything that has carbs cannot be taken . For example, dairy products have carbs so should not be taken
grains cannot be eaten
you have to avoid such products that have carbs in them
or else your body will not go in ketosis
Carbohydrate requirement is already taken care of by taking these vegetables
no other sources should be consumed for carbs
In protein sources
you cannot take dairy products as it contains carbohydrate
example milk
esp in milk
all these are the sources of protein
we can take all these things in keto diet
the most important thing to take care is that you should not have any carbohydrate in your diet
the only carbohydrate that is going to come will come from vegetables
these are the things that make keto diet difficult for vegetarians
because the protein requirement of 30-35% is very important to protect your lean body mass i.e. muscles
but you cannot take dairy products because it has carbs
no milk, curd etc
even pulses cannot be taken because it has a lot of carbs
only thing left is supplement
absorption of supplement is very fast
for example if you get 24 gms protein from 4 eggs
it takes some time to digest
4 eggs eaten together fills your stomach also and you feel full
but taking 24gms prtein from whey supplement
but it will digest very quickly
and you won’t even feel full
thats why its pretty difficult for vegetarians to follow a keto diet
Its also difficult to follow keto diet in India because of a long summer season
from March to October
The variety of vegetables in summers is limited
Colder countries like Europe , Russia
have good variety and quality of vegetables
Hence easier for vegans or vegetarians to follow a keto diet in these countries
compared to following it in India
Keto diet is an eating behaviour/pattern
the way we call someone a vegetarian
non-vegetarian
similarly someone can be called a person on keto diet
someone does not loose weight simply because he/she is a vegetarian
someone does not loose weight simply because he/she is a non vegetarian
similarly, just because you are on a keto diet will not result in weight loss
until and unless you are on a calorie deficit
I have told this in all my videos
in order to achieve weight loss, there has to be a calorie deficit
if your body burns 2000 calories
and you consume 2000 or more than 2000 calories
regardless of the source of calories (only fat or protein and no carbs)
even then there will be no weight loss
instead, it will increase
for weight loss, if your body burns 2000 calories then you have to consume less than 2000 calories
this is a very big misconception esp by those who follow keto diet
that you will definitely have weight loss if you are on a keto diet
it a myth and is incorrect
you can follow it yourself
if you eat 2 kgs of butter in a day and nothing else
will there be weight loss?
NO
because 2 kgs of butter is lot
it will give a lot of calories around 18000
It will increase the weight instead of decreasing
For that matter , calorie deficit if combined with any diet form will result in weight loss
a vegetarian if undergoes calorie deficit will have weight loss
a non vegetarian if undergoes calorie deficit will have weight loss
Similarly a person following keto diet will have weight loss only in the case of calorie deficit
There are a lot of benefits of keto diet
First and the most important benefit is Insulin Suppression
in the case of insulin resistance/diabetes
keto diet can help with insulin resistance
because when insulin is suppressed, its counter hormone
growth hormone’
glucagon
adrenaline
are released in body
in the presence of these hormones , the body functions better
Keto diet is found to be therapeutic in cases of Alzheimer, Epilepsy
but its complete recovery using keto diet is not proven
but yes there are positive effects
Hence you can follow a keto diet in case of diabetes
or other conditions like Alzheimer or epilepsy
So friends I have given you all a useful insight on keto diet
The most important topic related to keto diet is weight loss
and i have explained you in very clear words thst
that keto diet will not help in weight loss until and unless you add a calorie deficit
calorie intake will have to be lesser than calorie expense for weight loss
regardless of the diet you are following
thank you so much for watching my videos
i hope you liked the video
please share the video esp with those who want to follow a keto diet
or those alreasy following a keto doet with no results
I keep giving a lot of tips on instagram