What is a Keto Diet?
Keto diet is a low carb diet, where the body produces ketones in the liver to be used as your daily energy. It is known by several names; Ketogenic diet, the low carb diet, the low carb, high protein diet.
The human body produces glucose and insulin each time carbs are consumed. Glucose is the easiest of all molecules for your body to convert and use as an energy source. Insulin is produced to process the glucose in your bloodstream by transporting all around your body.
As glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically, on a high carb diet, the body will use glucose as the primary form of energy. By lowering the intake of carbs, the body is induced into the state known as ketosis. When the body is in ketosis, the primary energy source comes from burning fats in your body hence leading to weight loss.
Ketosis is a natural process which is initiated by our body. It helps us to survive when food intake is low. We produce ketones during this state that are produced from the breakdown of fats in the liver. The end of a properly maintained keto diet is to force your body into a metabolic state. We don't do this through starvation of calories but via starvation of carbohydrates.
Benefits of a Ketogenic Diet
What Can I Eat In Keto Diet?
If you start with a keto diet, you will need to plan everything, which means, having a diet plan ready to go. It is important to have an easy to follow regimen and many times this means a program with supplement meals. By adhering to the regime, you are guaranteed to enter ketosis quicker and start burning fats. You cannot eat any refined carbohydrates such as bread, pasta, cereals, potatoes, beans or fruits.
If you are also planning to switch to a keto diet, don’t forget to consult a ketogenic diet nutritionist to help you with your diet. Do remember that a keto diet is moderate in fat, high in protein, and very low in carbs. So your nutrient intake should be somewhere around 25% fats, 70% protein, and 5% carbohydrate. Usually, 20-30g of carbs are recommended for everyday eating, but the lesser you keep your carb intake, the better the overall result will be. If you are trying to lose weight through the keto diet, it is recommended to keep track of your daily carb intake.
If you still find yourself hungry, you can snack on some greens and leafy vegetables. Most of your meals in the keto diet will contain protein or vegetables and an extra side of fat.
How to Know If You Are In Ketosis Phase?
There are many ways to reach the optimal ketosis phase such as intermittent fasting, drinking water in excess, and restricting your protein and carb intake. The question here is how do you know if you have entered the ketosis phase?
You can measure if your body is in ketosis phase through urine or blood strips. The urine strips are considered pretty accurate, whereas, the blood strips cost you $5 each. Instead of getting the urine or blood strip, you can use this short list of physical symptoms that usually let you know if your body is on the right track:
No doubt, a ketogenic diet is excellent, but it is not for everyone. It can turn out great for people who are overweight, have diabetes, or are trying to improve their mental and metabolic health. On the other hand, it may not be suitable for athletes or those who wish to add a large number of muscles. And as it goes with every other diet, it won't work unless you are disciplined and stick to the regimen.
Keto diet is a low carb diet, where the body produces ketones in the liver to be used as your daily energy. It is known by several names; Ketogenic diet, the low carb diet, the low carb, high protein diet.
The human body produces glucose and insulin each time carbs are consumed. Glucose is the easiest of all molecules for your body to convert and use as an energy source. Insulin is produced to process the glucose in your bloodstream by transporting all around your body.
As glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically, on a high carb diet, the body will use glucose as the primary form of energy. By lowering the intake of carbs, the body is induced into the state known as ketosis. When the body is in ketosis, the primary energy source comes from burning fats in your body hence leading to weight loss.
Ketosis is a natural process which is initiated by our body. It helps us to survive when food intake is low. We produce ketones during this state that are produced from the breakdown of fats in the liver. The end of a properly maintained keto diet is to force your body into a metabolic state. We don't do this through starvation of calories but via starvation of carbohydrates.
Benefits of a Ketogenic Diet
- Weight Loss: The ketogenic diet uses your body fat as your energy source, so there are obvious weight loss benefits. While on a keto diet, your insulin level drops substantially. This turns your body into a fat burning machine. Additionally, the ketogenic diet has shown better results when compared to low-fat and high-carb diets. Many people follow the keto diet food plan and incorporate MTC Oil into their diet and eat high protein.
- Control Blood Sugar: Ketogenic diet products naturally reduce your blood sugar. Studies suggest that the ketogenic diet can be an effective way to manage and prevent diabetes compared to low-calorie diets.
- Mental Focus: Several people opt for the ketogenic diet to increase their mental performance. Ketones are a great source of fuel for the brain. When your carb intake is low, you will ultimately avoid a spike in blood sugar levels. This ultimately results in improved focus and concentration.
- Cholesterol & Blood Pressure: A low-carb, high protein and moderate-fat diet shows a drastic increase in HDL and a decrease in LDL particle concentration. Studies show that low-carb diets help in improving blood pressure over other diets.
- Acne: Many individuals experienced improved skin when they switched to the ketogenic diet. Some studies also show that when you switch to a ketogenic diet, your acne decreases as your carb intake is less.
What Can I Eat In Keto Diet?
If you start with a keto diet, you will need to plan everything, which means, having a diet plan ready to go. It is important to have an easy to follow regimen and many times this means a program with supplement meals. By adhering to the regime, you are guaranteed to enter ketosis quicker and start burning fats. You cannot eat any refined carbohydrates such as bread, pasta, cereals, potatoes, beans or fruits.
If you are also planning to switch to a keto diet, don’t forget to consult a ketogenic diet nutritionist to help you with your diet. Do remember that a keto diet is moderate in fat, high in protein, and very low in carbs. So your nutrient intake should be somewhere around 25% fats, 70% protein, and 5% carbohydrate. Usually, 20-30g of carbs are recommended for everyday eating, but the lesser you keep your carb intake, the better the overall result will be. If you are trying to lose weight through the keto diet, it is recommended to keep track of your daily carb intake.
If you still find yourself hungry, you can snack on some greens and leafy vegetables. Most of your meals in the keto diet will contain protein or vegetables and an extra side of fat.
How to Know If You Are In Ketosis Phase?
There are many ways to reach the optimal ketosis phase such as intermittent fasting, drinking water in excess, and restricting your protein and carb intake. The question here is how do you know if you have entered the ketosis phase?
You can measure if your body is in ketosis phase through urine or blood strips. The urine strips are considered pretty accurate, whereas, the blood strips cost you $5 each. Instead of getting the urine or blood strip, you can use this short list of physical symptoms that usually let you know if your body is on the right track:
- Increase in Urine: When you start with the keto diet, you might see yourself using the bathroom more often. Acetoacetate, a ketone body, is also emitted in urine, which also plays a part in increased bathroom visits.
- Dry Mouth: The increase urination then leads to dry mouth and making you feel thirstier. To overcome this, you need to make sure that you drink plenty of water.
- Bad Breath: Acetone is a ketone body that partially excretes in our breath. With that being discharged, it can make your breath smell like a ripe fruit. The smell is usually temporary and goes away after some time.
- Reduced Hunger and Increased Energy: After a few weeks in keto diet you will experience a much lower hunger level and a much higher energy and concentration level.
No doubt, a ketogenic diet is excellent, but it is not for everyone. It can turn out great for people who are overweight, have diabetes, or are trying to improve their mental and metabolic health. On the other hand, it may not be suitable for athletes or those who wish to add a large number of muscles. And as it goes with every other diet, it won't work unless you are disciplined and stick to the regimen.
RSS Feed