Since lately I am been close with people who is into keto lifestyle. I decided to make a post about what it is and see if you are up to step into this fatty shredded diet.
A ketogenic diet is known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It can be called as well low carb diet, low carb high fat. By the way, when your intakes are high in carbs, your body will produce glucose and insulin.
Glucose is the easiest molecule for your body to convert and use as energy, so it will be chosen over any other energy source.
Insulin is produced to process the glucose in your bloodstream, by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed, and are stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. Let’s think of fruit smoothies, oreo cakes and morning bread base breakfasts.
By lowering the intake of carbs, the body is induced into a state known as ketosis. Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.
The end goal of a properly maintained keto diet is to force your body into this metabolic state. It is not fasting on calories, but fasting on carbohydrates. Our bodies are extremely adaptive to what you put into it when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the main energy source.
source: primal docs
- Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.
- You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Don’t eat any refined carbohydrates such as wheat (breads, pastas, cereals), starch (potatoes, beans, legumes) or fruit.
- Dark green and leafy is always the best choice.
What could you expect?
As your body becomes induced into a ketogenic state, your body will naturally use what’s left of your glucose. This means your body will be depleted of all glycogen in the muscles – which can cause a lack of energy, and a general lethargy…
Weight Loss. As your body is burning fat as the main source of energy, you will essentially be using your fat stores as an energy source while in a fasting state.
Blood Sugar. Many studies show the decrease of LDL cholesterol over time and have shown to eliminate ailments such as type 2 diabetes.
Energy. By giving your body a better and more reliable energy source, you will feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel.
Hunger. Fat is naturally more satisfying and ends up leaving us in a satiated state for longer.
Want to give Keto diet a try? Let me know!