The Infamous Keto Diet
What is the Keto Diet?
A keto diet, or ketogenic diet, is a diet in which you feed your body very low amounts of carbs, moderate amounts of protein, and high amounts of fat.
This actually helps burn fat in a more efficient way, without the hunger pains of other low portion diets.
I know, this sounds crazy.
But there is some science to back up this insane eating style.
Your Body during Keto
Ketogenic refers to what is naturally made up in our bodies, known as ketones.
These ketones are produced when your body has a low supply of blood sugar (glucose).
Your liver takes fat and converts that fat into ketones.
Ketones are then taken and broken down into blood sugar.
This means your body is now running almost entirely on fat!
Sounding less crazy yet?
The process of your body running on fat puts you into a metabolic state, known as ketosis.
The fastest way to ketosis is through fasting, but nobody can fast forever.
That's why the ketogenic diet is so much more effective.
A ketogenic diet can be indefinite, and there's no hunger pains from lack of food.
Who Should Avoid Keto Diet?
Those who are on diabetes medications may not want to jump right into the keto diet just yet.
You should first consult your doctor.
They may need to adjust medication dosages for you to safely enter ketosis without any major complications.
Foods to Eat on the Keto Diet
Below is a chart of foods that are good to be eaten during a keto diet.
The numbers listed are net carbs per 100 grams.
For the keto diet, the lower the amount of carbs, the better results and faster state of ketosis you will achieve.
It is recommended to stay under 50 grams of net carbs per day, but under 20 grams is best.
Foods to Avoid on the Keto Diet
Here are the foods you should try and avoid while on your keto diet.
Numbers listed are in net carbs per 100 grams, unless otherwise stated.
In general, it is best to stay clear of any sugary foods such as candies and doughnuts, anything processed such as white rice and white bread, and high starch foods such as pasta and potatoes.
For a rough guideline of what your intake should look like, you should be getting about 5% of your energy from carbs, 15% - 25% of your energy from proteins, and 75% of your energy from fats.
This usually results in the fastest achievement and best sustainment of ketosis
Benefits of the Keto Diet
We all know the obvious benefit of a keto diet, that being weight loss.
But there are some other health benefits as well.
You could end up feeling more energized and focused being that you have a steady flow of energy 24/7.
There are no hunger pains like those from other low calorie and small portion meals.
And some of the best news we love, there's no need for any additional supplements to go along with your diet.
You can be completely natural throughout the entire diet process.
Downfalls of the Keto Diet
With everything that sounds too good to be true, there's always a downfall as well.
With the keto diet, this is a very strict diet regimine.
One slip-up and your body now goes from running on fat and being in a perfect state of ketosis, to using other sources of fuel to operate and storing the extra as fat again.
So if you plan on trying the keto diet, be sure you stick to it and deviate as little as possible.