How does the ketogenic diet help with weight loss?

Question

Hello doctor,

I am a 45-year-old male looking to explore dietary options for weight loss and overall health improvement. I have read about the ketogenic diet and its potential benefits beyond weight loss, such as inducing ketosis, which might impact cell aging. Could you explain how a low-carbohydrate ketogenic diet can aid in weight loss and whether it has any anti-aging benefits at the cellular level? Additionally, what are the long-term risks of maintaining ketosis? I am particularly interested in understanding the science behind how carbohydrate restriction can affect my health as I age. Please help.

Thank you.

Answer 1

Hi,

Welcome to icliniq.com.

Thank you for reaching out, and I understand your concern.

A ketogenic diet is a high-fat, low-carbohydrate eating plan designed to shift your body’s metabolism away from carbohydrates and towards fat as the primary energy source. Before starting a ketogenic diet, it is important to understand how it works. Initially, your body will switch from glucose to fat as its primary energy source. This transition can take two to three days and may cause symptoms like headache or nausea, often referred to as "keto flu." Your diet will break if you consume more carbohydrates than recommended.

It is also important to note that the ketogenic diet is not recommended for long-term use; a maximum of six months is advised. It may stop providing results after that period, so following a post-keto diet is essential once your goals are achieved.

When on a ketogenic diet, your body relies on fat for energy. Since carbohydrate intake is low, excess carbs are not converted into fat, forcing your body to use stored fat for energy, similar to a starvation mode.

I suggest the following guidelines for the ketogenic diet:

Avoid Grains: No wheat, rice, bread, or oats.
Avoid Free Sugars: No sugar, fruits, colas, candies, dates, or figs.
Avoid Starchy Vegetables: No potatoes, beetroot, carrots, radishes, or peas.
Green Leafy Vegetables: All are permitted.
Sprouted Moong: Instead of dal or pulses, you can have 100 grams of sprouted moong daily.
Good Fats: Include olive oil, virgin coconut oil, and one tsp per day of ghee. Avoid butter, but cheese cubes can be consumed two to three times a week.
Snacks: Nuts, black olives, and cheese can be good mid-meal options.
Protein Sources: Paneer, egg whites, chicken, and fish are recommended.
No Cheats: Cheats are not advisable as they will take your body out of ketosis.
Multivitamin: Take a multivitamin like Supradyn daily after breakfast to maintain energy levels.
Hydration: Drink three to four liters of fluids daily to stay well-hydrated.
Clear Liquids: Green tea, black coffee, bulletproof coffee, and lemon water are allowed.
Dairy Alternatives: Use fat cream instead of normal milk and hung curd or Greek yogurt made from high-fat milk instead of regular curd.
It is recommended to check your ketone levels with a ketosis or urine strip test to monitor your body's state.
Lastly, I suggest consulting an expert for a detailed dietary plan tailored to your needs.

I hope this helps.

Please revert so I can assist you further.

Thank you.