Keto Diet Basics – A Simplified Guide!
Keto diets have been extremely popular in the last 18 months and for a good reason. It’s a great way to not only lose those extra pounds fast but also a great way to get healthy and stay healthy. For those who have tried the Keto Diet and are still there, it isn’t so much of a diet, rather it’s a way of life, an entirely new lifestyle.
But as with any significant change in our lives, it’s not easy, and it takes incredible commitment and determination.
Keto diet basics: What is ketosis?
When the body is depleted of glycogen (carbs) and is replaced with eating fat, it enters a state called “ketosis,” which is a natural state for the body. After all the sugars and unhealthy fats have been eliminated from the body in the first few weeks, the body is now free and contains healthy fats. Ketosis has many potential benefits related to rapid weight loss, health, or performance.
In certain situations, such as type 1 diabetes, excessive ketosis can become extremely dangerous but, in some cases, intermittent fasting can be extremely beneficial for people with type 2 diabetes. Dr. Jason Fung MD (Nephrologist) of the Intensive Diet Management Program is doing an outstanding job on this topic. You can check out his book below. It really opened my eyes to everything,
For more information and to buy The Obesity Code – Unlocking The Secrets To Weightloss, click here.
Basics Of Keto Diet: What to eat and what not to eat
For someone new to Keto, it can be tough to follow a low carbohydrate diet, although fat is the cornerstone of this diet, you should not just eat it. Healthy fats are essential, but what is healthy fat? Healthy fats would consist of grass-fed meats, wild caught fish and seafood, pork and pastured poultry.
You can also eat eggs and butter. Make sure to stay away from vegetables containing starch, fruits, and cereals. Processed foods are in no way accepted in any form in the ketogenic diet. Artificial sweeteners and milk can also be a severe problem.
When you consume a minimal amount of carbohydrates, your body goes into ketosis. That means your body is burning fat to produce energy. How much carbs do you have to eat for you to get ketosis? It varies by person, but it’s a safe to stay under 25 net carbs.
A lot would recommend that once you are in the “induction phase,” that is, when you’re putting yourself into ketosis, you need to stay below 10-net carbs.
For a quick little guide for a keto diet shopping list, you may want to check this post out.
Ketogenic diet basics: Tips for Successful Ketogenic Diet
Traditionally, the human body burns glucose as the primary form of fuel. Glucose is derived from carbohydrates, and excess glucose is stored in the muscles and the liver as glycogen. The excess glucose that remains after this process is converted to fat.
When we eliminate all carbohydrates from our diet, we no longer have access to glucose, which forces our bodies to burn glycogen stores and then oxidize fats. It would be nice, but some tissues, like parts of our brain, can only be maintained by glucose, which is where ketone production comes into play. Here are some tips to maximize your success in a Keto diet.
Drink lots of water
In a Keto diet, your body has trouble retaining the amount of water it needs. It is therefore essential to stay hydrated. Many experts recommend men consume at least 3 liters of water a day, compared to 2.2 liters for women. The color of your urine is a good indicator of proper hydration.
If your urine is clear or pale yellow, it will probably be well hydrated. Take a bottle of water with you wherever you go.
Find your carbohydrate limit.
All our bodies are different. Some dieters will have to adhere to a strict low carb diet that involves consuming less than 20 grams of carbohydrates a day. Other dieters will find that they can stay comfortable in ketosis while consuming 50 or 75 grams of carbohydrates.
The only way to know for sure is trial and error but, there are things on the market that can help. The one that I have found to be most useful is the Keto Mojo Glucose Tester. You can check it out below. If you discover that you have a little room for maneuver, it will be much easier to comply with your diet.
Do not forget the fat.
In short, human bodies require fuel to work. When you limit your carbohydrate intake, especially at levels that induce ketosis, our body needs an alternative fuel source. Since proteins are not a useful energy source, your body becomes fat.
Any type of fat you eat during ketosis is used as a source of energy, which makes it is challenging to maintain fat during ketosis. Your Keto Diet shopping list should include healthy and unsaturated fats in foods such as olives, nuts, avocados, and seeds are ideal.
Be smart about alcohol.
One of the great benefits of the ketogenic diet is that you can drink alcohol while you’re there while still losing weight. You can drink sugar-free liqueurs such as vodka, rum, tequila, gin, whiskey and cognac, as well as occasionally low-carb beer.
Use low-carb mixers and drink plenty of water to stay hydrated, as the hangover is notoriously bad in cases of ketosis. And remember, calories always count, so do not overdo it.
While the ketogenic diet is known for rapid weight loss, especially in the early stages of the diet, weight loss is still a slow process. Do not panic if the scale shows no weight loss or if your weight increases slightly for a few days.
Their weight varies from day to day (and throughout the day) depending on some factors. Do not forget to use metrics such as the shape of your clothes or your measurements to see the progress made beyond the scale.
So, ketogenic diets are very effective at burning body fat, provided that they are done correctly. Ketogenic diets challenge scientific reasons, and little is known about the long-term effects of low carbohydrate diets but, there seem to be too many health benefits for modern science to ignore any more.
Take a look into this yourself and you might be surprised and when you have been on the keto diet for a while, you may notice without even realizing at first, that some of you ongoing ailments have improved greatly. Now that you have learned the basics of Keto diet, it is high time you try the food and see if you will make it work. Good Luck!
What have you got to lose???
Happy keto-ing boys and girls!