WHAT IS THE KETO DIET ABOUT?
The Ketogenic Diet has been around for decades but has gained popularity in recent years. From losing weight, to fighting cancer, to help treat epilepsy, this diet “trend” is becoming more of a mainstay. In this post you will learn, what is the keto diet about, the different types of ketogenic diets & which is right for you, and warnings with this kind of way of eating!
WHAT DOES KETOGENIC’S EVEN MEAN?
Ketogenic’s, also known as Ketosis, is a metabolic state of the body characterized by raised levels of ketone’s in the body tissue. Ketones are a type of chemical acid made in your liver. You produce them when you don’t have enough insulin in your body to turn sugar into energy.
With the absence of sugar (glucose) and low insulin, the body has to look for another source of energy, and the only source left is found from fat. Your liver turns fat into ketones, and sends them into your bloodstream for your muscles and other tissues to use them for fuel.
Ketosis occurs when people eat a low, or no carb diet which build up ketone molecules in the bloodstream. This is a normal metabolic process that your body does to keep working in the absence of insulin. Making a good way to lose weight, but most importantly body fat weight, not water or muscle.
When you start a ketogenic meal plan or diet you don’t start losing fat weight right away because the body has to rid itself of any sugar and carbs in your system. Once that is done your body enters into what is call a “state of ketosis” and ready to start using fat for energy. Typically, you can expect that your body will reach a state of ketosis within a period of 2-8 days from the start of your keto diet program, an typically ketosis will not work if you are eating more than 30 grams of carbs a day.
Benefits Of Ketogenic Diets
Ketogenic diets are famous for their overall health benefits. In study after study, most patients on a low carbohydrate diet lose more weight than patients on a low fat diet, and lose weight faster. Other benefits include increased mental clarity, clearer skin, and more energy. Also, when running on fat, your body releases less reactive oxygen and free radicals, which helps relieve chronic inflammation. ketogenic diets help lower insulin levels, which can help reduce the symptoms of those with Type 2 Diabetes. Ketogenic’s was started to help treat people with epilepsy, and helps people with certain types of cancer’s.
Types of Ketogenic Diets
- Standard Ketogenic diet – is the plan that you will learn the most about and what you should start out with when starting a Keto Diet. When the “Keto Diet” is referenced, this is usually the plan being mentioned. This diet plan consists of a 75% fat intake, 20% protein intake, and 5% carbohydrate intake.
Fat consumed in this diet plan is Healthy Fat. You will need to fill your diet with healthy fats to stay full, and to fuel your body on this diet! So your meals, snacks, and food consumption will revolve around these healthy fats. [My Recommended Keto Diet]
- Targeted Ketogenic Diet – is geared towards bodybuilders and this variation of the ketogenic diet allows athletes to ingest high-quality carbohydrates within a half hour of a workout. Since the athletes are performing high-intensity workouts, they are able to burn the additional carbs off very quickly in a workout. They literally burn them before it affects their state of ketosis.
- High Protein Ketogenic Diet – are geared towards people with high obesity. These dieters later transition into a standard ketogenic diet. In this diet you will consume 35% protein, 60% fat, and 5% carbs. You must be careful in this type of plan because eating too much protein can cause you to fall out of the state of ketosis. Your body will start burning the protein for fuel instead of your fat.
- Restricted Ketogenic Diet – In this variation, dieters are put on a strict caloric restriction, and only consume 12 or fewer grams of carbohydrates per day. This variation is most often used in medical settings with a doctor’s guidance. Used mostly to help fight illnesses like certain types of cancers, and epilepsy.
Can You Do A Ketogenic Diet?
Ketogenic’s can be a good choice for rapid body fat loss, but as with any diet consult with your doctor first, especially if you already have any health conditions. Then start slow and prepare yourself with a standard ketogenic diet.
Preparation is KEY to success on a ketogenic diet like: A strong meal plan with lots of food variety to show you want to eat? What to buy at the store? What snacks and desserts you can have, to help with those cravings? What you need to help keep you in the state of ketosis? Having all this answered up front will make success much easier for you.
Keto is really unlike any other way of eating because typically, with most diets, you can “cheat” on them. Many times it’s actually encouraged to help keep you motivated. However, with Keto, the idea is for your body to be in a state of ketosis the whole time so you only burn fat energy. It’s actually a requirement. or you won’t burn fat. And won’t lose weight.
And almost everyone has to test themselves in the beginning to know what “ketosis feels like”, otherwise, you statistically will have more carbs and protein than needed and never actually get into ketosis… which can feel horrible.
Warnings About Ketosis- Especially For Women
Ketogenic’s does come with its own setbacks, because it’s not like any other diet, and can be hard to maintain for long periods of time. Also, because of how it can make you feel while doing it. A Ketosis diet also has more negative side effects for women who are on it for long periods of time.
To see all the risks read [My Ketogenic Diet Warnings Article], which also shows you how to avoid a lot of the negative side effects of a keto diet – while keeping you burning fat.
I hope you enjoyed my review on what is the keto diet about, and you may have had experience with Keto already. If that is the case I would love to get your feedback and insight into your experiences by leaving a personal comment below. Thanks and have a nice day.
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