If like most of us, you struggle with your weight, so you are always looking for “the answer”. The answer for to how to make your body burn fat rather than gain it. The answer to the right combination of foods for your body. There are lots of different diets out there and most of us have tried most of them. One type of diet that many people have not heard of is the keto diet. It is a slight differentiation to other diets you have probably heard of, that seems to be working for many people. So, what is a keto diet…
What is a Keto Diet?
The keto diet, also known as the low-carbs diet, ketogenic diet and the LCHF (low-carb, high-fat), is a low-carbs diet, designed to force the body to produce ketones in the liver which are then used for energy.
Foods containing high levels of carbs induce your body to produce different hormones that store fat and also produce glucose. The purpose of these hormones is to process the glucose your body creates with in your bloodstream. It does that by taking the glucose around the body. Glucose is a molecule that your body converts to energy and is always chosen first before any other type of energy source.
Because your body is using glucose as its primary source of energy the fats you are stored, instead of burned off. As we eat more fat and carbs our bodies utilize the glucose first, storing even more fat. The only way to break that cycle is by lowering the amount of carbs we eat, thus forcing our bodies into a state known as ketosis.
When a person’s intake of food is lowered the body automatically initiates a process called ketosis. While in ketosis our bodies produce ketones which come from the breakdown of the fats within our liver. When a person follows the keto diet properly it pushes their body into a metabolic state. This is not achieved through eating less calories, however it is done through very minimal to no carbohydrates.
So, let’s take a closer look at what is a keto diet and how to get the best results:
Tips to keep in mind
Cut out Most of your Carbohydrates
Anyone choosing to follow the keto diet needs to keep their total carbs per day below 35 g. It is also important to keep your net carbs under 20 g, if you want the best results.
What are net carbs?
Take your total dietary carbohydrates and subtract your total fiber and that is your total net carbohydrates, which you want to try to keep below 20g.
Keeping your protein between 0.6 g and 0.8 g per pound of lean body mass will help you lose the most weight. Eating too much protein will lead to lower levels of ketosis which will slow down the weight loss process.
Water, water, water
Drinking water is something you will find in pretty much every diet you ever try. For the keto diet your goal is 1 gallon of water a day. By staying hydrated you will help regulate many bodily functions and it will also help you control your hunger levels.
Getting 30 minutes of exercise a day is something anyone, no matter what diet he or she is on, no matter how old he or she is, should attempt to accomplish. Getting your body moving is the best way to increase your metabolism and level out blood sugar levels.
What kinds of food can you eat?
- Seeds and nuts – sunflower seeds, walnuts, etc.
- Meats – chicken, beef, fish, lamb, etc.
- Dairy, high-fat – high-fat cream, butter, hard cheeses, etc.
- Leafy greens – kale, spinach, etc.
- Vegetables, grown above ground – cauliflower, broccoli, etc.
- Miscellaneous fats – salad dressing, high-fat, saturated fats, coconut oil, etc.
What foods to avoid?
- Tubers – potato, yams, etc.
- Fruit – bananas, apples, oranges, berries, etc.
- Grains – cereal, corn, wheat, rice, etc.
- Sugar – maple syrup, honey, etc.
What is a keto diet nutrition intake goal?
Overall your nutrient intake should be about 5% in carbohydrates, 25% in proteins and 70% in fats. The main purpose of the keto diet is to increase your fat intake to push your body into ketosis.
Possible Side Effects
As your body uses up the extra glucose, because that is what your body is naturally used to doing, you may have a lack of energy and/or feel tired. Also, some people, especially the first few day may have mental fogginess. This is usually due to the electrolytes being removed from their bodies. The best way to fix that is by drinking the recommended gallon of water, every day and sticking to the diet.
The keto diet can help a person lose a considerable amount of weight. Once the body is pushed into ketosis the person’s body will start breaking down the fats in the person’s liver. As with any major change to a person’s diet, anyone wanting to try keto dieting should consult with his or her physician. Keto dieting offers many benefits like being healthier, weight loss and has been shown to help some people with epilepsy and fight some cancers.