Keto in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called -ketones. It is a dietary approach that focuses on minimal carbohydrates, moderate amounts of protein and high healthy fat consumption.
Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. The diet triggers a switch in the primary cellular fuel source from glucose to fat-based metabolic products called ketones, a metabolic process called ketogenesis. Thus, when your body is starved of carbs, it begins burning fat for energy. Hence, the triglycerides in your blood turn into ketones, which can be used as an energy source, just like glucose.
The keto diet is unlike other general low-carb diets that simply limit your intake of carbohydrates. While most diets call for less than 130g of carbohydrates in a day, some use the 50 (fats)/30 (proteins)/20 (carbohydrates) principle, which derives about 15% to 25% of calories from carbs.
In contrast, a ketogenic diet calls for a very low percentage of carbohydrates (under 50 g a day), to bring about ketosis in the body.
Benefits of a ketogenic diet: -
- Fat loss
- Controls blood sugar level
- Increased mental performance
- Increased Energy & Normalized Hunger
- Improve triglyceride levels
- Reduces Insulin Resistance
How to reach ketosis –
- Restrict your carbohydrates- stay below 30g of total carbs per day.
- Have protein in moderation- Too much protein can lead to lower levels of ketosis due to a process called gluconeogenesis.
- Stop worrying about fat- Fat is the primary source of energy on keto – so make sure you’re feeding your body enough of it. You do not lose fat on keto through starvation.
- Macronutrient distribution in a ketogenic diet- Amount of FAT in grams equals to the amount of PROTEIN in grams and CARBOHYDRATES should be restricted to 30grams or less.
- Drink water- Hydrating and staying consistent with the amount of water you drink not only helps regulate many vital bodily functions, but it also helps control hunger levels.
- Stop snacking- Fat loss tends to do better when you have fewer insulin spikes during the day. Unnecessary snacking may lead to stalls or slow in weight loss.
- Fasting- Fasting can be a great tool to boost ketone levels consistently throughout the day.
- Exercise- It’s a known fact that exercise has various benefits. If you want to get the most out of your ketogenic diet, consider adding strength training and cardiovascular activates every day.
TIPS TO REMEMBER: -
- DO NOT EXCEED PROTEIN INTAKE
- EAT TILL YOU ARE 90% FULL
- EAT ONLY WHEN YOU FEEL HUNGRY
- FAST AFTER YOUR CHEAT MEAL