What is Ketogenic Diet?
In simple terms, it’s when you trick your body into using your BODY FAT as its main energy source instead of carbohydrates. The keto diet is a very popular method of losing fat quickly and efficiently.
The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits.
The general dietary guidelines involve avoidance of high carbohydrate foods such as bread, pasta, potatoes, rice, etc. as well as all simple carbohydrates such as sugar, honey, and fruit juice.
Protein is included in every meal as this helps to reduce appetite, regulate blood glucose levels and preserve lean muscle mass. Examples of protein foods are fish, chicken, turkey, meat, eggs, cheese, tofu, and tempeh. Protein drinks such as whey protein isolate or soy protein may be utilized. Soy protein is especially beneficial as it has been shown to stimulate thyroid hormone production, reduce fat levels and promote fat loss, due to the phytoestrogens and essential fatty acids it contains.
Adequate fat intake is also essential as this enhances fat burning by the body while reducing the synthesis of fatty acids in the body which both promote fat loss. Optimal sources of fats are flaxseed oil, fish oil, avocado, olive oil, nuts, and seeds.
To provide balanced nutrition, vitamins, minerals, and fiber and to promote detoxification it is also essential to consume 3-4 cups of low carbohydrate vegetables or salad daily with one optional serve of fresh fruit.
To get your body into a ketogenic state you must eat a high-fat diet and low protein with NO carbs or hardly any. The radio should be around 80% fat and 20% protein. This will be the guideline for the first 2 days. Once in a ketogenic state, you will have to increase protein intake and lower fat, ratio will be around 65% fat, 30% protein, and 5% carbs. Protein is increased to spare muscle tissue. When your body intakes carbohydrates it causes an insulin spike which means the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so common sense tells us that if we eliminate carbs then the insulin will not store excess calories as fat. Perfect.
Now your body has no carbs as an energy source your body must find a new source. Fat. This works out perfectly if you want to lose body fat. The body will break down body fat and use it as energy instead of carbs. This state is called ketosis. This is the state you want your body to be in, makes perfect sense if you want to lose body fat while maintaining muscle.
Now to the diet part and how to plan it. You will need to intake AT LEAST a gram of protein per pound of LEAN MASS. This will help in the recovery and repair of muscle tissue after workouts and such. Remember the ratio? 65% fat and 30% protein. Well if you weigh 150 pounds of lean mass which means 150g of protein a day. X4 ( amount of calories per gram of protein ) that is 600 calories. The rest of your calories should come from fat. If your caloric maintenance is 3000 you must eat around 500 less which would mean that if you need 2500 calories a day. around 1900 calories must come from fats! You must eat fats to fuel your body which in return will also burn off body fat! That is the rule of this diet, you must eat fats! The advantage to eating dietary fats and the keto diet is that you will not feel hungry. Fat digestion is slow which works to your advantage and helps you feel ‘full’.
You will be doing this Monday – Friday and then ” carb-up ” on the weekend. After your last workout on Friday, this is when the carb upstarts. You must intake a liquid carbohydrate along with your whey shake post-workout. This helps create an insulin spike and helps get the nutrients your body desperately needs for muscle repair and growth and refill glycogen stores. During this stage ( carb up ) eat what you want – pizzas, pasta, crisps, ice cream. Anything. This will be beneficial for you because it will refuel your body for the upcoming week as well as restoring your body’s nutrient needs. Once Sunday starts it’s back to the no carb high fat moderate protein diet. Keeping your body in ketosis and burning fat as energy is the perfect solution.
Another advantage to ketosis is once you get into the state of ketosis and burn off the fat you’re body will be depleted of carbs. Once you load up with carbs you will look as full as ever ( with less bodyfat! ) which is perfect for them occasions on weekends when you go to the beach or parties!
How Keto Diet Works?
The keto diet works by burning body fat and consequently has particular benefits for those seeking to lose weight, such as individuals with pre-diabetes. Ketosis occurs when people consume low carbohydrate, or no-carbohydrate diet plan and molecules called ketones to build up in their blood. Low carbohydrate amounts cause blood glucose levels to fall, and the body starts breaking down fat to utilize as energy.