We know all too well the struggle of trying to get in shape and with summer right around the corner. Well, I have something that might help you get started! It's called a ketogenic diet. Of course this diet won't just work alone, you need to exercise as well plus, everyone's body reaction differently so results won't happen immediately nor will they be the same for everyone.
However, a ketogenic diet can completely change your life! Not only have people received incredible results for weight loss, but they also feel amazing and it has drastically changed their life for the better.
What is a Ketogenic Diet?
A ketogenic diet (keto) is a very low-carb diet but high fat, which allows for the body to burn fat quickly. The results include weight loss and health and performance improvements.
It is very similar to low-carb diets, but a keto diet is designed specifically to result in ketosis. It’s possible to measure and adapt to reach optimal ketone levels for health, weight loss, or for physical and mental performance.
What Do You Eat On A Ketogenic Diet?
The most important thing to reach ketosis is to avoid eating most carbohydrates. You’ll probably need to keep carb intake to under 50 grams per day of net carbs, the fewer carbs the more effective.
This means you’ll need to completely avoid sweet sugary foods, plus starchy foods like bread, pasta, rice and potatoes. Basically follow the guidelines for a strict low-carb diet, and remember it’s supposed to be high in fat, not high in protein.
A rough guideline is below 10% energy from carbohydrates (the fewer carbs, the more effective), 15-25% protein (the lower end is more effective), and 70% or more from fat.
One Day In The Life Of A Ketogenic Diet: Full Day Of Food
Different Types of Ketogenic Diets
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 (1).
- 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.
What Are The Benefits?
1. Lose Weight (YAS! You can say goodbye to all those Christmas cookies!)
2. Less Sugar Cravings (bye bye sweet tooth)
3. Improve Mental Focus (No more distractions from your phone!)
4. Increase Physical Endurance (You can run for the metro and not almost pass out)
5. Less Acne (Always a benefit!)
What is Ketosis?
The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones”. It is an alternative fuel for the body when there is a decrease in sugar
Ketones are produced if you eat very few carbs and only moderate amounts of protein. They are produced in the liver from fat. They are then used as fuel throughout the body, including the brain.
So, the losing weight aspect comes from the fact that a ketogenic diet switches your body's fuel supply to run almost entirely on fat. This is obviously great if you’re trying to lose weight, but there are also other less obvious benefits, like for example less hunger and a steady supply of energy.
Most people can safely do a ketogenic diet but if you are on medication for diabetes, medication for high blood pressure, or if you are breastfeeding you should not participate in a Keto Diet. BE SURE TO CONSULT WITH YOUR DOCTOR!