A ketogenic diet, better known as a low carb diet, involves the body's production of ketones in the liver to be used as energy. Eating something high in carbs causes your body to produce insulin and glucose. What does this mean?
-Glucose is the least difficult molecule for your body to convert into energy. Therefore glucose is being used as a primary source of energy.
-Insulin is used to process the glucose into your bloodstream.
On a higher carbohydrate diet, your body will use glucose as the main form of energy. By lowering your intake of carbohydrates, the body is induced into a state called ketosis.
-What is ketosis?
Ketosis is a normal process initiated by the body to help us survive with lower food intake. During this state, Ketones are produced from the breakdown of fats in the liver.
The goal of a properly maintained ketogenic diet is to work your body into this metabolic state. Achieving a ketogenic diet isn't done through starvation of calories, but starvation of carbohydrates.
-What to eat on a ketogenic diet
You will want to limit your carbohydrate intake, coming mostly from dairy, nuts, and vegetables. Do not eat refined carbohydrates such as starch (legumes, potatoes, beans), wheat (cereals, pasta, bread), or fruit. However, the small exceptions to this rule are star fruit, berries, and avocados consumed in moderation.
Do not eat
-Grains: cereal, wheat, rice, corn, etc.
-Tubers: yams, potatoes, etc.
-Sugar: agave, maple syrup, honey, brown sugar, etc.
-Fruits: oranges, bananas, apples, pears, etc.
Do eat
-Seeds and nuts: sunflower seeds, macadamia, walnuts, etc.
-Above ground vegetables: cauliflower, broccoli, kale, cabbage, asparagus, etc.
-Meats: eggs, beef, fish, lamb, poultry, etc.
-High-fat dairy: butter, high-fat cream, butter, hard cheeses, etc.
-Other fats: high-fat salad dressing, coconut oil, saturated fats, etc.
-Sweeteners: monk fruit, stevia, inulin, tagatose, etc.
Try to remember that ketogenic is high in fat, very low in carbs, and moderate in protein. Your nutrient intake should be something like 25% protein, 5% carbohydrates, and 70% fats. The lower you keep your glucose levels and carbohydrate intake, the better your overall results will be. But if you're doing the ketogenic diet for weight loss, it's a good idea to keep track of your total carbs and net carbs.
If you find that you are hungry throughout the day, you can snack on cheeses, peanut butter, nuts or seeds to curb your appetite. (though this slows down weight loss in the long term)
How will you start your keto diet?
