Introduction to Ketogenic Diet
When you eat lots of fat and protein and greatly reduce carbs, your body adapts and converts the fat and protein, as well as the fat you have stored, into ketone bodies, or ketones, for energy. This metabolic process is called ketosis. That’s where the ketogenic in ketogenic diet originates from.You can feel and look great by eating food that’s healthy, natural, and delicious. It will benefit your mental and physical health and provide constant energy throughout your day.
This Article will give you the knowledge to succeed with the perfect Keto Diet.
Low Carb, High Fat Diet
Maintaining a Low-Carb, High-Fat Diet is beneficial for weight loss. Most importantly, according to an increasing number of studies, it helps reduce risk factors for diabetes, heart diseases, stroke, Alzheimer’s, epilepsy, and more.
The keto diet promotes fresh whole foods like meat, fish, veggies, and healthy fats and oils, and greatly reduces processed, chemically treated foods. It’s a diet that you can sustain long-term and enjoy. What’s not to enjoy about a diet that encourages eating bacon and eggs for breakfast!
How does Ketogenic Diet help to Reduce Weight Loss?
Studies consistently show that a keto diet helps people lose more weight, improve energy levels throughout the day, and stay satiated longer. The increased satiety and improved energy levels are attributed to most of the Keto calories coming from fat, which is very slow to digest and calorically dense. As a result, keto dieters commonly consume fewer calories because they’re satiated longer and don’t feel the need to eat as much or as often.
When you eat a ketogenic diet, your body becomes efficient at burning fat for fuel. This is great for a multitude of reasons, not the least of which is that fat contains more than double the calories of most carbs, so you need to eat far less food by weight every day.
Your body more readily burns the fat it has stored (the fat you’re trying to get rid of), resulting in more weight loss. Using fat for fuel provides consistent energy levels, and it does not spike your blood glucose, so you don’t experience the highs and lows when eating large amounts of carbs. Consistent energy levels throughout your day mean you can get more done and feel less tired doing so.
In addition to those benefits, eating a keto diet in the long term has been proven to:
- Result in more weight loss (specifically body fat)
- Reduce blood sugar and insulin resistance (commonly reversing prediabetes and type 2 diabetes)
- Reduce triglyceride levels
- Reduce blood pressure
- Improve levels of HDL (good) and LDL (bad) cholesterol
- Improve brain function
Getting into Ketosis
When eating a high-carb diet, your body is in a metabolic state of glycolysis, which simply means that most of the energy your body uses comes from blood glucose. In this state, after each meal, your blood glucose is spiked causing higher levels of insulin, which promotes storage of body fat and blocking the release of fat from your adipose (fat storage) tissues.
In contrast, a low-carb, high-fat diet puts your body into a metabolic state called ketosis. Your body breaks down fat into ketone bodies (ketones) for fuel as its primary source of energy. In ketosis, your body readily burns fat for energy, and fat reserves are constantly released and consumed. It’s a normal state—whenever you’re low on carbs for a few days, your body will do this naturally.
Most cells in your body use ketones and glucose for fuel. For cells that can only take glucose, like parts of the brain, the glycerol derived from dietary fats is made into glucose by the liver through gluconeogenesis.
The main goal of the keto diet is to keep you in nutritional ketosis all the time. For those just starting the keto diet, to be fully keto-adapted usually takes anywhere from four to eight weeks.
Once you become keto-adapted, glycogen (the glucose stored in your muscles and liver) decreases, you carry less water weight, your muscle endurance increases, and your overall energy levels are higher than before. Also, if you kick yourself out of ketosis by eating too many carbs, you return to ketosis much sooner than when you were not keto-adapted. Additionally, once you are keto-adapted, you can generally eat up to 50 grams of carbs per day and still maintain ketosis.
It’s crucial to drink plenty of water when beginning the keto diet. You may even notice that you’re visiting the bathroom more often, and that’s normal!
This happens because you’re cutting out a lot of processed foods and have started eating more whole, natural foods instead. Processed foods have a lot of added sodium, and the sudden change in diet causes a sudden drop in sodium intake.
Additionally, the reduction in carbs reduces insulin levels, which in turn tells your kidneys to release excess stored sodium. Between the reduction in sodium intake and flushing of excess stored sodium, the body begins to excrete much more water than usual, and you end up low on sodium and other electrolytes.
When this happens, you may experience symptoms such as fatigue, headaches, coughing, sniffles, irritability, and/or nausea.
This state is generally known as the “keto flu.” It’s very important to know that this is not the actual influenza virus. It’s called the keto flu only due to the similarity in symptoms, but it’s neither contagious nor a real virus.
Many who experience these symptoms believe the keto diet made them sick and immediately go back to eating carbs. But the keto flu phase actually means your body is withdrawing from sugar, high carbs, and processed foods, and is readjusting so it can use fat as its fuel. The keto flu usually lasts just a few days while the body readjusts. You can abate its symptoms by adding more sodium and electrolytes to your diet.
Getting Ready to Go Keto
Now that you understand the benefits and science behind the ketogenic diet, you’re ready to get started. In the following chapters, you’ll get all the information you need to succeed with your keto diet, including what to buy and what to avoid, meal plans and full recipes, and how to exercise to maximize your health.
Also please keep this in mind that I’m not qualified to give dietary advice. I’m not any sort of doctor or a nutritionist, nor am I a weight loss teacher.
If you are looking to start a ketogenic diet I would advice you to first checking with your doctor and get his suggestion. I’m just some normal person who’s excited about this particular Keto lifestyle and have written this article after reading so many articles, ebooks, videos from those who have actually practiced this keto diet successfully.