What Exactly Is Keto Diet?
Keto Diet:- Recently within the last year, it’s become fantastic popular the keto diet utilizes a
very low carbohydrate method resembling to the diet which pushes the body into
a metabolic state known as nutritional ketosis, fundamentally your body’s
forced to run primarily on fats instead of sugars, which it normally runs on
the fact that you eat and the fat that you already have hanging around, your body
is used to running primarily on glucose for fuel, restricting your dietary carbohydrate intake between zero and fifty grams a day your body is forced to run primarily on fats, for fuel in the presence of minimal carbohydrates the liver does something interesting too the fatty
acids in your bloodstream it converts a lot of them to something called ketone
bodies, ketone bodies are a type of fat molecule which is used to give energy
to cells not only the cells within the body, but also within the brain and this
is where keto gets its name ketone bodies or ketosis,
What Are The Benefits Of Keto Diet?
So what are the benefits of ketones, well we know they help give you energy ketone
bodies are able to cross the blood-brain barrier, what about weight loss, a well
formulated ketogenic diet causes significant weight loss in most individuals by
keeping dietary carbohydrates very low this keeps insulin levels very low and
keeps glucagon high, this pushes your body into fat-burning mode as opposed to fat storage mode, it’s almost like a light switch going from on to off and insulin is the finger doing the action this leads to weight loss, and not just any weight loss fat loss, which is what
we all care about the keto diet also has positive effects on hunger meaning
that it causes you to be less hungry some people think because the diet is high
in fat, it automatically is high in calories and this is because there are 9 calories
per gram of fat as opposed to 4 calories per gram of protein or carbohydrates
but here’s the thing, people on keto tend to eat less calories per day without
counting calories as opposed to people who are on a low-fat low-calorie diet,
who are counting calories,
Have you ever been to ate a whole bag of Doritos, and I’m not
talking about one of those little subway back I’m talking about the big regular
bag of Doritos, it’s fairly easy to do without self-restraint just me well after all that you’ve just eaten about fifteen hundred and forty calories in one sitting, you would have to eat almost
seven servings of steak to get that many calories, when was the last time you’ve eaten seven servings of steak one maybe two but then you literally feel like you’re about to explode,
this is because refined carbohydrates with minimal fiber and almost no nutritional content, do not fill you up whereas natural food with high fat and moderate protein, and low carb do fill you up fat and protein have both been known to be very satiating this means it keeps you fold for longer,
Should You Try Keto Diet?
Wow effortless weight loss this diet seems like a miracle diet, I wish if only can help reverse
insulin resistance diabetes high blood pressure metabolic disease, oh wait it does, next you’re going to tell me you can cure cancer or something actually there are some studies which show promising results with using a keto diet in conjunction with chemotherapy, Now You are on board
now how do you get started, I’m going to tell you the basics about how to start a ketogenic diet, but first a message from our legal counsel diet may be considered an extreme diet you should hold your provider and run this by them before these changes some products may be against to keep your medical history and what is right for you this is especially important on medications,
Keto Diet Plan?
We’ve gotten that out of the way let me break it down for you awell formulated ketogenic diet has about 5% carbohydrates, 20% protein, and about75% fat, now this will look a little bit different for each person, as you cansee this is quite a bit different from the dietary recommendations by nutritional authorities which includes 45 to 65% of carbohydrates 10 to 35 percent protein and 25 to 35% dietary fats, so carbohydrates are kept very low on the keto diet science tells us that ketones are created when somebody consumes about 150 grams per day, simply total dietary carbohydrates dietary fiber this is because dietary fiber doesn’t get absorbed or processed like other carbohydrates, and it doesn’t really impact your insulin levels or ketosis wealthy carbohydrate options include non-starchy vegetables including broccoli, asparagus, cauliflower and many more, for the most part fruits are off-limits but you can eat avocados, and you can also eat a limited amount of berries, you’re also going to find carbohydrates in some nuts and you’re gonna find a
little bit of carbs in the dairy, that you eat such as your cheese’s otherwise fill your day with your allotted carbs ideally these should be natural Whole Foods, but do what works for you alright now on to protein is kept traditionally moderate on a ketogenic diet, like I said before about 20% of your dietary intake you need to eat enough protein to replace the protein turnover in your body, as well as to prevent muscle wasting with too much protein it can actually increase insulin and alter ketone formation so way overdoing your protein likely isn’t a good idea,
How Much Protein You Should Eat In Keto Diet?
So exactly how much protein do you need a day, that’s what keto calculators are for find one here, example of proteins on a well-formulated ketogenic diet include animal proteins, if they’re pasture raised grain free antibiotic free this is a plus I’m talking fish steak pork chicken, if you’re at the store
search for a minimally processed meats, personally I recommend limiting your carbs making sure you’re getting enough protein but not way overdoing it, and the rest is fats dietary fats have been demonized by popular nutritional authorities for a long time pretty much since the 1950s scientific research shows us that dietary fat isn’t all that bad on a ketogenic diet, you should be eating about
70 percent of dietary fats but if you’ve limited carbs and you hit your protein, don’t force fats if you’re not hungry this is one of the major pitfalls, that I’m seeing people who start the ketogenic diet, who end up having trouble losing weight they’re trying to force down fats just to fit their macros, the dietary fat should be a limit not a goal dietary fat should be used to make your food
taste good and keep you full for longer, but even on keto on a high fat low carb diet fat is not free, the more dietary fat you eat the less body fat you will burn but regardless fats are a very important part of a well formulated key objective,
What Are The Good Fats/Bad Fats For Keto Diet?
Now when we’re talking fats we’re talking healthy fats, but what exactly are healthy fats traditionally saturated fats from animal meats, and coconut oil have been demonized to cause heart disease, but evidence is shaky at best I will tell you to definitely stay away from any of trans fats, trans fats are known to cause vascular damage and heart disease trans fats are commonly found in deep fried food, you also want to stay away from processed refined oils this includes things like vegetable oil, soybean oil sunflower seed oil, these have a high ratio of omega-6 to omega-3 fatty acid, this means that they’re more likely to be inflammatory for the body you really should try to get your fats from natural sources, from animal sources including dairy but also from coconut oil, olive oil, avocado oil, and that is keto in a nutshell,
Should You Try Keto Diet? What Are The Risk And Side Effect Of Keto Diet?
Keto really shouldn’t be started until you fully do your research, the ketogenic diet is an extreme diet, and, I don’t mean that as in an unhealthy way or a bad diet type way, but I mean in the way that it is drastically different from what you currently are eating, this causes fluid and electrolyte shifts in your body as well, as your body getting used to using fats for fuel, instead of glucose this process takes time and there are side effects, that can occur the first week there’s something called keto flu, you can have headaches, muscle aches, dizziness, decreased exercise performance, which can occur and there are steps that you can take to minimize these, I guess what I’m saying is don’t jump in and start this right now, so many books which you can read, articles, websites, blogs, YouTube videos there’s so much information out there just look it up, and do your research before you jump in I think the ketogenic diet has great potential, but it’s not for everyone no one diet fits all, and the best diet for weight loss is one that you’ll actually stick to, that’s all I have for this post if you have any questions comment below.