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Good company in a journey makes the way seem shorter. — Izaak Walton

What is the Keto Diet?

The ketogenic diet is a very low-carb, high-fat diet. 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.

 

Ketosis:

A metabolic state where your body burns fats rather than sugars. You can check your urine and/or blood to check your ketone levels.

• Carbs you do not use for energy converts sugar
• Protein your muscles do not use converts to sugar

 

Why is sugar so bad?

It causes the body to produce Insulin which is a fat storing hormone. When Insulin is high, you store fat for later use so you gain weight. Too much sugar over time will cause Insulin Resistance.

 

“Keto Flu”

When first entering Ketosis your body will drop all excess water. (Carbs store water). This will flush all electrolytes in your body.

It is VITAL you follow the below instructions to avoid the “Keto Flu”:

Drink a gallon or more of water a day!

You can take supplements to replace your electrolytes:

• Magnesium (Will help you sleep without Carbs)
• Potassium (Talk to your doctor, it is possible to take too much)
• Sodium (Or just use extra Himalayan Pink Salt or Potassium Salt when eating)

 

Macros:

Use a Keto Calculator online to find your perfect macro goals. This can vary per person. General guidelines are below.

• Carbs 5-10%
  • To enter ketosis faster, cut carbs to about 20 net carbs a day (Max)
  • Total Carbs: Amount listed under “Total Carbohydrates” on Nutrition Labels
  • Net Carbs: Total carbs minus Dietary Fiber and Sugar Alcohols. (DF cancels out Carbs)
  • People usually count only Net Carbs but I count Total so I can ensure staying in Ketosis. This is really more of a mental thing.
• Protein 15-30%
• Fat 60-75%
  • Saturated Fats: Eat These. (Butter, Ghee, Coconut Oil)
  • Monounsaturated Fats: Eat These. (Olive and Avocado Oils)
  • Polyunsaturated Fats: Only ok in natural occurring animal proteins.
  • Trans Fats: Completely Avoid. (Margarine, Vegetable Oil)

 

Are there other types of keto?

There are several versions of the ketogenic diet, including:

• Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs.
• Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
• Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
• High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes. Credit

 

Happy Ketoing!

 

Have you tried the keto diet? What are the results? What are your thought on eating a ketogenic diet? Is there anything I missed? Let me know!

Leave a comment below!

 

See also:

How Much Water Do I Have to Drink on Keto?

Top 10 Easy to Understand Health Benefits of Keto

The Self Love Diet

Quick and Easy Guide on How to Read Nutrition Labels on Keto

Keto Meal Plans – So you don’t have to

Keto Sweeteners – Good vs. Bad

13 Biggest Keto Mistakes

Can Keto Help Diabetes?

Intermittent Fasting(IF)

My Fitness Pal – Keto How-To

The Best Keto Cookbooks!

Keto and Cellulite

Simple 1 Week Meal Plan for Beginners