When you want to lose weight, build muscle, or feel fit you are trying different methods. One of the most successful methods is to follow a specific diet, but the questions that usually is raising is which one is most appropriate for you.
If you are suggested to follow a ketogenic diet, then you should learn first about it.
This is a low-carb, adequate protein and high-fat diet that was initially developed in the ’20s. The main characteristic of this diet is that helps people with neurological diseases such as epilepsy. When you follow it, you’re attempting to get your body into ketosis, a metabolic state where you begin to use fat as your primary source of fuel.
Learn about Ketosis:
As the first source of energy, your body uses carbs, which are broken down into sugar when consumed, leading to the production of insulin. It is a hormone that gives the sign to your cells to use the sugar for energy at the moment or store it for use later.
According to the research from Academy of Nutrition and Dietetics, when you are eating a very limited amount of carbs, your body breaks down fatty acids from fat stores forming ketones, which are released into the bloodstream by the liver. When the blood ketones are higher than normal then ketosis occurs.
Ketosis occurs usually as a side effect of fasting and can be also triggered if you fast for about three days. If you want to do that, you should decrease the number of carbohydrates in your diet and increase the amount of fat. So, to get your body into ketosis, you can use a ketogenic diet, which is very high in fat with some protein and very little carbohydrates. To start it and keep it going, you should eat less than 30 to 40 grams of carbohydrate per day (5 percent of your overall calories).
Types of ketogenic diets:
– Standard ketogenic diet: This is a macronutrient breakdown: 75 % fat, 20 % protein, 5 % carbs.
– Cyclical ketogenic diet: Example: Take five days of keto followed by two days of higher carbs.
– Targeted Ketogenic Diet: Carbs should be added around workouts; The rest of the time is followed standard keto.
The Foods Recommended for a Ketogenic Diet
Here are the staples for the majority of meals on the ketogenic diet:
– Fat: avocado, nuts and seeds, olive oil, butter, ghee, mayonnaise, beef tallow and coconut oil,
– Protein: Fatty fish, turkey, chicken, bacon, ham, pork chops, pork loin, veal, steak, goat, eggs, lamb, sausage, peanut butter, full-fat dairy and shellfish,
– Low-carb vegetables: asparagus, carrots, broccoli, celery, cauliflower, garlic, cucumber, green beans, onion, mushrooms, pickles, bell peppers, shallots, romaine lettuce, spinach, snow peas, butter lettuce, fall/winter squash, tomato, acorn, spaghetti,
How Your Body function when you’re on a Ketogenic Diet?
– The first few weeks – your body tries to adapt to a different fuel source. Your workouts may suffer, which is reported by many people, as they lose strength and endurance. Later their bodies become more efficient at using fats for fuel.
– For some people it can take several months, to adapt to increasing the use of fat as a fuel source.
– If you are an athlete or very active, make sure that you are getting enough nutrients because keto diets cut out fruit, grains, dairy, and many vegetables. Pay attention to your intake of vitamins and minerals.
Do Ketogenic Diets Work for Weight Loss?
The answer is YES, but…
– Even, the people who are on the ketogenic diet often report large amounts of weight loss, there is no strong evidence that this is from being in ketosis.
– This diet is not sustainable for most people, because when returning to eating ‘normally’, the weight goes back on.
– Very low-carb diets can affect people differently, but the most important here is to listen to your body. If something after a few weeks is worsening, you should reconsider if the diet is right for you.
– Yet, you can see dramatic results, and the keto diet can support for the long term. Here should be understood the role that carbs can play in weight gain, helping you to better control your intake in the future.
– For the long term, stick with a solid diet, based on the whole foods like protein from beans and lean meats, a colorful variety of veggies and fruits, ancient and whole grains, and healthy plant fats such as olive oil.
Following that diet and keeping up a consistent exercise effort, will lead you to the desired results.